Generally speaking, there are two main situations that can improve your figure. One is that obese people want to lose weight to make themselves thinner, and the other is that they are not fat but want to make their bodies better.

For obese people, the primary goal of improving their figure is to reduce fat and make themselves slim. As the saying goes, practice three points and eat seven points. If you want to lose fat successfully, you must eat delicious food first, and then talk about fitness and fat reduction on the basis of eating delicious food!

To reduce fat, we should do more aerobic exercise, and to achieve the purpose of reducing fat, aerobic exercise should achieve three indicators: whole body, heart rate and time. Systematic, that is, it must be full-body exercise; Heart rate, that is, the heart rate of burning fat, is about 60% ~ 80% of the limit heart rate, and the limit heart rate = 220- age. Time, 30 ~ 60 minutes each time.

Hiit (high intensity interval training) is recommended for sports. The combination of high-intensity burst training and low-intensity recovery training can effectively improve the basal metabolic rate of the body, and the body is still consuming fat 24 hours after stopping exercise. Usually, 20 minutes of HIIT20 training is more effective than running on a treadmill for an hour. The key is that the former works better and saves as much as 40 minutes. This training method will exhaust 65,438+000% of your physical strength in 20 minutes.

If you lose fat to a certain extent or you are not fat, and want to improve your body shape, you must carry out anaerobic training to build muscles and shape. Anaerobic exercise requires accurate movements, finding the sense of strength of the target muscle and finding the feeling of muscle tearing and recovery. Because the movement error of anaerobic exercise is not only difficult to achieve the training purpose, but also easy to get injured, so it is best to ask a coach for guidance if possible.

Whether it is aerobic fat reduction or anaerobic shaping, it needs continuous regular training. You should insist on training more than four times a week. I believe that a reasonable diet and scientific training will definitely improve your figure.

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