1, strength exercise to lose weight
More muscle means higher metabolism.
The first rule of weight loss: increase muscle and accelerate resting metabolic rate.
Simply put, muscle is the key factor to lose weight, and it can burn fat to gain energy. Muscle training requires resistance training, not aerobic. No matter what your coach tells you, you can't grow any muscles after 40 minutes of exercise on the elliptical machine. Muscles are built by launching a series of resistance movements and multi-joint movements of large muscle groups (such as squats, bench presses, push-ups, etc.). ).
Strength training equals faster metabolism.
No gimmicks, no exaggeration, you can burn a day's calories without moving a finger (of course, it must be more than before! )。
During strenuous exercise, your body's oxygen reserves will decrease. Therefore, after high-intensity exercise, your body must strive to restore oxygen reserves, which is called post-exercise hydrogen peroxide consumption (EPOC).
It keeps your body at a high metabolic level for 24 hours. Not only that, high-intensity interval has higher EPOC than ordinary aerobic exercise, so it's time to give priority to adding HIIT and strength training to your plan.
Muscle gain helps to lose weight.
With the increase of muscles brought by muscle strength training, the metabolic rate of the body at rest will gradually increase, so you will consume more calories every day. It is found that every time the body increases 1 pound of muscle, it will consume 35-50 kilocalories every day. For example, if you gain 3 pounds of muscle, you will consume 120 kilocalories per pound, which means you will consume about 3600 kilocalories per month, which is equivalent to losing 10- 12 pounds of fat a year.
Burn more calories
Strength training burns more calories than riding a bike or walking. In addition, because strength training will promote the increase of muscles and bones in your body, even if you have stopped exercising, energy consumption will continue, so that your body can generate new muscle tissue. Through strength training, your body becomes a machine that consumes calories and fat efficiently. How can you not do strength training if you want to reduce fat and achieve the purpose of bodybuilding?
2. The best way to lose weight
1, aerobic exercise should be carried out every day, jogging for 30 to 40 minutes every day.
2. Strength training means exercising and taking a day off.
The following unarmed strength training program can definitely meet the weight loss needs of girls, even at home.
Action 1, point to the ground in front of the heel.
Action 2, mountain climbing
Action 3, scissor legs
Action 4, peak sliding (you need a slide or towel)
Action 5, straight leg lift
Action 6, Cross Mountaineering
Action 7. Slide your knees (you need a slider or towel).
Action 8. Rotating flat plate type
Action 9, roll up.
Action 10, sailor knife style
Practice each movement for 30 seconds, and take a rest after practicing one movement 10 seconds before starting the next movement. After completing one group, repeat 1-2 rounds.