Increasing the intensity of exercise Aerobic exercise can not build large muscle groups, but it can improve the metabolic rate within a few hours after exercise. The key is your active participation. Compared with low-intensity exercise, high-intensity exercise has a stronger promotion effect on resting metabolic rate and lasts longer. To achieve this goal, you can take some intensive training classes in the gym or take part in a short jog while walking.

Cross-training will be better. Do you do the same exercise every day-take a walk in the morning, take a walk at noon and run at night? There is no need to be so loyal. From a scientific point of view, the more exercise, the stronger the adaptability of the body, and the less fat burned through exercise. If you want to burn more fat, it's a good idea to choose several cross-training programs. For example, if you used to walk a lot, you could ride a bike instead. Because we don't usually use some muscles, we will feel more laborious when doing some new sports. At this time, the metabolism in the body begins to run at full speed, oxygen is delivered to various organs of the body in a larger amount and more comprehensively, and heat is also burning, so the slimming effect you see is more obvious. Some basic knowledge of weight loss exercise

Strength training is the most important way to burn fat quickly. According to sports physiologists, the fat burned by exercising 1 pound of muscle releases 9 times as much heat as burning the same amount of fat. Strength training can effectively improve people's metabolic rate at rest, and they can burn more fat even if they sit still. Moreover, when you finish strength exercises, your body will have a peak of metabolism: the internal circulation will run at high speed for two hours. If you don't have time to do strength exercises, do squats, leg lifts, frog jumps, push-ups, pull-ups or step on a mountain climbing machine. These exercises don't need much time. If you do 10 group every time you practice, you will definitely feel that the time invested is worthwhile.

Increasing the proportion of muscles will increase the basal metabolic rate of people with more developed muscles. Every pound of muscle consumes about 6 calories a day to maintain, while every pound of fat consumes only 2 calories a day. As time goes on, this slight difference will play an important role. In addition, after a group of endurance training, the whole body muscles were activated and the daily average metabolic rate increased.