1, master the length of fat loss. After a night, almost all the energy stored in the body is consumed. Therefore, you may burn fat to produce phosphorus during exercise in the morning. Especially 9: 00-10 is the best time for exercise. At this time, the adrenal estrogen in the body is relatively high, which can stimulate the rational operation of human internal organs.
In addition, 3-5 pm is also suitable for fitness. At this time, the body needs pain tolerance, physical strength and oxygen uptake are at the maximum, and the regulation of adrenal hormones and enzymes is at the best state. During this period, seize the time to exercise, and the efficiency of all fat reduction will be higher.
2. Replace general aerobic exercise with intermittent exercise. A study by Laval University in Quebec, Australia, found that HIIT (High Intensity Intermittent Exercise) ignites fat in the same time, which is 9 times that of general aerobic training.
It effectively integrates and maximizes the advantages of aerobic exercise and anaerobic training, and at the same time shortens the fitness time, is convenient for practice, and is not easy to lose muscle tissue in the process.
How to do it (here, take jogging as an example, you can choose your favorite physical exercise activities):
Step 1 Warm-up Exercise: Like all exercises, 3-5 minutes of warm-up ensures that your body is not easily injured, such as God allowing you to repair more effectively after fitness exercise.
Step2 Exercise: 60-second sprint and 120-second run (alternating run), 5- 10 times, with a time of 25 minutes. The frequency and time can be adjusted according to the degree of fatigue, three times a week for three weeks.
3, supplement protein after exercise, remember that fitness exercise is actually an adaptation process of the human body. In this process, the human body will gradually integrate into the fitness exercise to cause stimulation, thus improving the fitness exercise ability.
In the process of integration, muscle tissue, human bones and other structures, functions and organs will be slightly damaged, so that the human body can be rebuilt. For example, muscle tissue will be more determined and energetic, and the hardness of human bones will increase and become stronger to meet the needs of fitness exercise.
And reconstruction needs a lot of "material supply". This "material supply" mainly includes protein, protein and so on.
Cereals, beans, meat, dairy products, eggs and dried fruits are all sources of protein. Among them, the types and proportions of amino acids in preserved egg meat are more similar to those in human body, so it is called high-quality all-around protein.
Besides supplementing protein, we can also eat some ingredients that can speed up the fat loss, such as tomatoes, apples, kiwis, grapefruit and so on.
4. Keep the excellent heartbeat of exercise. Many students who want to exercise will know that an excellent heart rate during exercise can help us lose fat.
But the excellent heart rate of fitness exercise needs to be calculated by ourselves. I won't talk about these complicated calculation formulas here. Because there are too many things that are too logical, it is more difficult for everyone to accept. Here is a simple way to distinguish it:
When you sweat a little while running, you can talk relatively easily, inhale and run at a steady pace. This is the best fat burning heart rate.
On the contrary, when we run out of breath and have difficulty breathing, we can't maintain the current speed, that is, we run a little too fast, slow down the pace as much as possible, let our heart beat back to the ideal fat-reducing zone, and then continue to run at this speed.
5. Do warm-up exercises. Warm-up before exercise can stimulate the initiative of the human body to the maximum extent, and can also stimulate the deposition of fat in the body, which can be ignited enough in the subsequent exercise.
Cycling for 5- 10min before muscle training can burn a lot of body fat after sweating slightly, and then do muscle training.
Many fat papers have their own common warm-up methods. It is better to change the composition of warm-up exercise moderately.