In order to reduce fat, the core form of exercise should be aerobic exercise. For example, in the gym, you can choose treadmills, elliptical machines, treadmills or exercise bikes. The equipment that belongs to the whole body aerobic exercise is treadmill and elliptical machine. The elliptical machine has the same fat-reducing effect as the treadmill and can better protect the knees, so this project is the first to be promoted.
Pay attention to several aspects when doing aerobic exercise to reduce fat.
Exercise frequency: once a day.
Exercise time: 50~60 minutes.
Exercise: treadmill, elliptical machine
Exercise intensity: intensity is generally reflected by heart rate. If the goal is to reduce fat, then your heart rate during exercise should be controlled within 50%~75% of your maximum heart rate (220 years old), and the effect of reducing fat is the best. Not too strong, but the effect is not good.
If you exercise according to the above exercise time and intensity, then the extra calories consumed every day should be about 400 calories based on the current weight of 55 kg. If you can keep exercising every day, you can lose 1.5 kg of pure fat in one month.
I hope you can adjust your diet and try to eat less high-calorie food. For example, frying and fat meat, these foods should be eaten less or not. Snacks and sweet drinks are best not to eat any more. You'd better eat some fish, chicken breast and bean products. Rice, noodles and other flour and rice carbohydrates are halved, and the insufficient part can be replaced by crude fiber (celery, Chinese cabbage, rape, spinach, Chinese cabbage, etc.). ), it can not only avoid excessive calorie intake, but also increase satiety.