How to make fat burn quickly is a lifelong career for most women to lose weight. Many women think that they must be old when they are old. But what most women can do in the process of losing weight is just to maintain their existing figure. Here's how to make fat burn quickly.

How to make fat burn quickly 1 1. Strength exercises

Strength training is the most important way to burn fat quickly. According to experts in sports physiology, 1 pound of muscle burns fat during exercise, releasing 9 times as much heat as burning the same amount of fat. Strength training can effectively improve the metabolic rate of the human body at rest, and it can burn more fat even when sitting still. Besides, when you finish strength exercises.

The body will usher in a peak of metabolism: the internal circulation will run at high speed and will last 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. Every time you practice doing 10 group, you will definitely feel that the time invested is worthwhile.

Second, yoga diet.

Practicing yoga can help you burn off excess fat well. Research shows that practicing yoga 10 minutes before going to bed or 10 minutes in the morning can achieve good fat burning effect. The specific way is to sit on the bed, then bend your feet and face each other. Grasp the footsteps with both hands, then straighten your spine and approach the perineum with your heel. Look up and inhale, bend forward, keep your forehead as close to the bed as possible, and slowly return to the original action after one minute.

Third, squat horse stance just look

This action can exercise the muscles of shoulders, buttocks and thighs, and effectively reduce the fat in these parts.

1. Stand naturally, then spread your feet shoulder width apart, lift your hands parallel to your shoulders, palm down, keep your back straight, and don't bow.

2. After breathing smoothly, lift your heels, support your whole body with your toes, and then keep your body parallel.

3. Take a few deep breaths until the breathing is gentle, the chest, abdomen and eyes are parallel to the whole, and the whole upper body remains straight, then the feet are bent and the body slowly sinks until the thighs are parallel to the ground. Keep squatting for 30 seconds, and then return to the original state.

How to make fat burn quickly? 2 change the aerobic mode.

If you want to lose body fat, then aerobic exercise must be the most important. Many people choose aerobic exercise simply, except running or skipping rope, riding a bike at most. Then you can make some appropriate changes, because changing nutrition can stimulate different muscle groups in the body, so the effect of burning fat will be better.

And changing the way of aerobic exercise at any time can make you less boring in fitness and bring you freshness at all times. So what are the other options for aerobic exercise? We can also choose mountain climbing, swimming, badminton and other ball games.

Ensure the quality of every movement.

In fitness training, I am most afraid that I didn't master the essentials when I first learned the training movements, but imitated the fitness instructor or video to do it. And blindly ask for the weight and quantity of exercise, but do not pay attention to the quality of exercise.

Then we need to slow down in every training movement and feel the expansion and contraction of muscles. This kind of exercise is far more meaningful than our blind fitness.

Prepare a stopwatch.

The function of stopwatch is to record the time, so that we can strictly control the rest between groups during training. If the rest time is too short, we can't finish the next training, but if the rest time is too long, our training effect will be greatly reduced.

So it is very necessary to strictly control the rest between groups. When you can do this well, it can help you burn more calories.

You can pause the fat-reducing diet occasionally.

If we control the intake of calories for a long time, the metabolic rate in the body will eventually become lower and lower, which will lead to the bottleneck of our weight loss in the future.

In order to last longer, I suggest that we can resume a normal diet every other week. Remember, the normal diet here is not for you to eat and drink.

Proper intake of caffeine

Proper intake of caffeine can also promote fat burning. Caffeine can not only improve our experience, but also enhance the oxidation of fat. It is suggested that you can drink a cup of black coffee every day, which can not only make the fat burn faster, but also make the work efficiency better.

How to make fat burn quickly in more than 3 stages

If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.

Grasp the rhythm of strength and weakness

If you master the strong and weak rhythm in 30 ~ 45 minutes of aerobic exercise, then your calorie consumption can be doubled. That is, during high-intensity exercise, a gentle recovery time is added every once in a while. The adjustment of exercise frequency varies from person to person, which does not mean that anyone should exercise until his heart is pounding, sweating and panting is a good exercise effect.

Warm up before exercise

Before exercise, the warm-up process can not be ignored, and it must be done fully. Warm-up before exercise can mobilize the enthusiasm of the body to the maximum extent, and at the same time mobilize the accumulated fat in the body, so that it can be fully burned in the subsequent exercise. Warm-up preparations should be made before any exercise, including yoga, pilates and other fitness programs that we think are more soothing.

Resistance movement

Walking in the water while swimming will increase the body's resistance. This method sounds easy to do, but after trying it, you will find that it is much more difficult to complete this kind of exercise than the usual fitness method, because the resistance of the human body in water is many times that in air, but it can make the body consume more calories.

The action is in place accurately

You can't be sloppy during exercise. Complete each step carefully and strictly, and you can achieve the maximum exercise effect in a limited time. For the exercise range required by the coach, although we should do what we can, it is best to try our best to ensure that each movement can achieve the best effect.

Balance the whole body movement

Pay attention to the balance of heat consumption between upper body and lower body during exercise. So if you don't want to spend more time on fitness, about 45 minutes is the most suitable exercise time. Choose those sports that can exercise the whole body, such as swimming, dancing, body-building exercises and so on.

Attention concentration

When you exercise, you should concentrate. If you exercise muscles in a certain part of your body, then your whole body's attention and feelings should also be concentrated in this part, and the exercise effect will be better.