According to the recommendation of the National Physical Fitness Association, the maximum fat loss rate per week is about 1% of body weight, and the total energy intake per day should not be less than 1, 200 calories.

A person weighing 60Kg can lose no more than 0.6Kg per week and 2.4Kg per month, which is 5 kg.

Those who clamor that they lose 10 kg a month are only temporary phenomena. Weight loss is just a lot of water loss in the body, and the body's self-protection mechanism will replenish the lost water, which is the reason for the rebound.

Therefore, if you want to lose weight 10 kg, you should arrange at least 2~3 months to give your body an adaptation period, so that you can lose weight effectively.

Finally, summarize how to practice the most effectively.

First, the order in which we get training from the way of fat consumption should be anaerobic first and then aerobic, which is more conducive to fat consumption;

Secondly, from the aspect of alienation intensity caused by cortisol, we should control the level of alienation, increase strength training and increase testosterone content;

Thirdly, from the perspective of energy metabolism, improving your muscle content can improve your basal metabolic rate and metabolic level, and it also requires strength training.

Then the efficient fat-reducing training method is simple-increase strength training and arrange aerobic training reasonably.