How to reduce fat with anaerobic and aerobic cooperation
Training method: Combination of aerobic and anaerobic training.
Aerobic training can make fatty acids in adipose tissue free for energy supply, and at the same time can cause negative balance of body heat, thus promoting the consumption of body fat, which is one of the best exercise methods to reduce fat. Specialized aerobic training can achieve the purpose of reducing fat, but the figure is not beautiful. Anaerobic training is a double-edged sword, which can not only reduce excess fat under the skin, but also increase muscle beauty. If you want to lose abdominal fat, you have to do comprehensive and targeted exercise.
The decrease of contraction ability of abdominal muscles will inevitably affect the quality of strength training and the effect of reducing fat. If you practice other muscle groups first, then do abdominal exercises when glycogen in the muscles is minimized, or aerobic training does not affect the practice of other muscle groups, so that you can better stimulate muscles, prevent muscle loss and achieve the purpose of burning fat.
Improve the intensity of anaerobic training
Training intensity: increase the intensity of anaerobic training to steadily improve muscle strength, make muscles firm and elastic, and then optimize body shape. Experts suggest that if you want to digest more calories, you must use high-intensity and heavy exercise. If you train with low weight and high frequency, even if the interval time is short, the total consumption is not as much as that of high weight and high intensity training.
The ideal training intensity is 75-80% of my maximum load (no less than 6 attempts). The purpose is to exhaust glycogen in muscle without making muscle tired or destroying muscle tissue. Make every exercise in each group give strong stimulation to muscles, prevent muscle atrophy, and achieve the goal of reducing fat without losing weight. If the intensity is low, the calorie consumption is low, and the muscle stimulation is weak, the purpose of consuming calories and reducing fat will not be achieved, and the muscle mass will become smaller.
Training frequency: Make sure to train 4-5 times a week, and take a day off every two or three days, each time for 60-90 minutes, no more than 90 minutes. Otherwise, it is not conducive to the recovery of the body, which will cause excessive fatigue and muscle growth.
Relying on reasonable nutritional guarantee
Dietary advice: If you want to gain muscle and lose fat, you must rely on reasonable nutritional guarantee. The purpose of reducing fat is to reduce excess fat under the skin, not to lose weight. We should properly control the intake of fat, increase the intake of protein, and have enough carbohydrates. Therefore, the ratio of carbohydrate, protein and fat in the diet should be 40%: 45%: 15%.
Adequate carbohydrates can reduce unnecessary protein consumption (waste) in the body, prevent muscle mass from shrinking and promote fat metabolism. The average person's daily carbohydrate intake is 3-5 grams per kilogram of body weight, and those who gain muscle and lose fat are 2-3 grams per kilogram of body weight, not less than 2 grams.
Fat intake: Fatty acid is the main component of fat participating in energy supply and the main direct fuel in human body. Fat can also help the absorption of fat-soluble vitamins A, D, E, K, etc. Unsaturated fatty acids, in particular, are indispensable for healthy fat. Foods rich in unsaturated fatty acids include peanuts, sunflower seeds, walnuts and almonds. It is necessary to ensure the fat intake of 15% of the total calorie intake every day.
Aerobic and anaerobic combined with fat reduction recommended exercise
First, squat and jump movements
Squat movement: stand in front of a chair with your feet shoulder-width apart. Holding dumbbells in both hands naturally droops, palms inward. Keep your back straight, bend your knees and hips and act like you want to sit down. Don't bend your knees before your toes. Just before getting on the chair, stop and return to the original position.
Stretching exercise 1: This is a stretching exercise for lying hamstring. Lie on your back with your legs straight. Wrap a towel or rope around your feet and pull it toward your chest. Be careful not to bend your knees when pulling.
Jumping action: stand up straight with your feet together, hold the dumbbell in both hands and hang down naturally, with your palms inward. Take a big step forward with your right foot, hold it steady, and then slowly lower your left knee. Your left knee should be bent at a 90-degree angle and your back should be straight. Press the center of gravity on the right foot, and then return to the initial position. Then start exercising from your left foot.
Stretching Exercise 2: This is a standing quadriceps stretching exercise. Stand up straight, slowly lift your right foot to your thigh, and then do this action again from your left foot.
Second, improved stride movement and stride movement.
Step action: Use one step to do this action. Hold dumbbells in both hands and stand on the steps with your feet. Put your left foot on the steps and your right foot back. When you first touch the ground, focus on your left leg and then lift your right foot. Repeat a cycle and then change your feet.
Stretching 1: This is a gluteus maximus stretching exercise. Lie on your back, bend your left leg, put your hands behind your thighs, pull your legs to your chest, and then change your legs.
Cross-training: loosely tie a training belt above the knee. Lie on your back with your arms naturally at your sides. Legs up, straight, at 90 degrees to the body. Keep your feet apart until the strap is tight. Slowly separate your legs as far as possible, stop when the belt can't be pulled, and then slowly return to the initial position.
Stretching exercise 2: This is a stretching exercise of lying limbs. Lie on your back, cross your right ankle on your left knee, and then pull your left leg toward your chest. Do it again after changing legs.
Third, the inner leg squeezing movement and the ball belly curling movement
Inner leg squeezing action: lie on your back, and put your arms on your sides naturally. Knees slightly bent, legs raised, at a 90-degree angle to the body. Put an inflatable training ball in the middle of your knee. At this time, your feet should be relaxed. Tighten your legs slowly and forcefully, while keeping your knees bent. When your legs are tightened, keep this action for 3 seconds. Then slowly loosen your legs and return to the initial position.
Stretching 1: This is a butterfly stretching exercise. Sit on the ground with your upper body straight, your feet together, your knees everted, your hands on the upper part of your inner thighs, and then lean forward.
Ball upper abdomen curling action: sit on the training ball, put your feet on the floor, and naturally separate shoulder-width apart. Cross your arms across your chest. Fall back so that your back and your back are on the ball, tighten your abdominal muscles, then slowly lift your shoulders, hold them for a while, and then put them down.
Stretching Exercise 2: This is an on-ball stretching exercise. Start with a tummy tuck, but put your hands behind your head, relax and naturally put them on the ball. At this time, you should feel your upper abdomen stretched.