1、HIIT+SSC
Hiit (high-intensity interval training), that is, high-intensity interval aerobic training, is more effective in mobilizing fat from fat cells, but fat entering blood vessels does not mean that fat is completely decomposed.
SSC (steady aerobic), that is, constant aerobic, is not as effective as HIIT in mobilizing fat from adipocytes, but it is more effective than HIIT in decomposing blood lipids.
From this, we can get a more efficient method to reduce fat: HIIT first, then SSC. For HIIT, 10-20 minutes is enough, and for SSC, it is best not to be less than 20 minutes. For example, if you have 30 minutes of aerobic time, do 10 minutes of HIIT and 20 minutes of SSC, if you have one hour of aerobic time, then do 20 minutes of HIIT and 40 minutes of SSC.
As for the specific contents of HIIT and SSC, you can master them flexibly, so I won't go into details.
2. Carbohydrate intake and fat intake are inversely proportional.
If you have more carbon and water in a meal, then reduce fat; If you have more fat in a meal, then reduce carbohydrates; Or you can customize the ratio of carbohydrate to fat according to the total calories of a meal. In a word, carbohydrates and fats are both sources of calories, so you'd better not consume too many calories in a meal. Either a low-fat and high-carbon water diet or a high-fat and low-carbon water diet can be used to reduce fat, but you certainly haven't heard that a high-fat and high-carbon water diet is feasible.
In addition, you certainly haven't heard that a low-protein diet is effective, because protein is of great significance, which can help muscle growth or maintenance, improve metabolic rate and provide satiety. Although protein can also provide heat, protein is more used for synthetic substances (muscle, hair, skin, etc.). ), these will only be used as energy sources when you are short of fat and carbohydrates, such as dieting and long-term training.
To sum up, your diet plan to reduce fat, it is best to eat, protein quantitative (at least one gram per catty of body weight), the amount of fat and carbohydrates should be coordinated to ensure that the calories do not exceed the standard.
3. Concentrate carbohydrate intake before and after training.
In order to get a low sebum body, it is very important to know when to eat carbohydrates. Generally speaking, reducing fat requires reasonable restriction of carbohydrate intake, because reducing carbohydrate intake can lower insulin level, thus helping you to lose fat. But carbon control should not be too radical, otherwise it will affect muscle repair and growth.
When you decide to lose weight, you should not only determine how many grams of carbohydrates you should eat every day, but also when to eat them. The best way is to concentrate carbohydrate intake before and after training. Eating low GI carbohydrates about an hour before training can improve your energy level and ensure your training state; After training, the intake of medium and high GI carbohydrates can quickly replenish the consumed glycogen, help the muscles to repair and grow, and let the body better meet the next training.
Relatively concentrated carbohydrate intake before and after training can ensure that you have enough energy for high-intensity strength training in the state of insufficient calories, prevent muscle loss, and maximize the effect of reducing fat.
4. Choose difficult training movements and methods.
Whether consciously or unconsciously, we are more inclined to do some more relaxed and enjoyable training, because they won't make us pant like cattle. Many people will like this method of losing weight, but it often makes us consume less calories.
For example, if you choose between leg lifts and squats, you may choose the former, because you may think that leg lifts and squats are both leg exercises, and leg lifts look safer, but you also have a hidden reason-leg lifts are easier to do. But it goes without saying that squatting will undoubtedly consume more calories.
For another example, you can add burpees to the training plan of HIIT; You can use the super group for strength training; Priority can be given to repeated closing actions.
Don't avoid more difficult training moves, because if you treat your body well, it won't treat you well.
5. Eat some caffeine before training.
Caffeine has two purposes: promoting fat decomposition and making you more excited.
Promoting fat decomposition is based on exercise consumption, because fat will not be decomposed because you eat coffee; Making you more excited means training harder and burning more calories.
Using this weight loss method, it is suggested that you can try to drink black coffee at first, and if you feel troublesome, you can buy caffeine supplements. Pay attention to the intake of caffeine step by step, adjust the intake according to your tolerance, and don't consume too much caffeine at the beginning.