1, what kind of exercise can burn fat?
1, 30 ~ 45 minutes
Usually when you do aerobic exercise, the target heartbeat will be kept at about 60% of the maximum heartbeat for more than 30 minutes, and the body fat will be mobilized to provide energy for the body. The highest record of fat energy supply can reach 85% of total consumption, and you have entered the best stage of losing weight.
After more than 45 minutes of exercise, the consumption of fat began to decrease again. Therefore, experts suggest that aerobic exercise should be low intensity during weight loss and the time should be 30 ~ 45 minutes.
If the intensity of exercise is too high, the proportion of fat consumption will decrease accordingly. When approaching the maximum exercise intensity, the proportion of fat energy supply only accounts for 15%.
Step 2 practice intermittently
Decomposition exercise. After moderate intensity exercise 10 minutes, relax for 30 minutes to 1 hour. When you slow down, your body is still in a state of excitement, and you need to consume energy to recover, so as to maintain a high fat burning rate. Because there are two "afterburns", the effect of heart activity is the same as that of a 30-minute whole exercise, which consumes more fat and pushes metabolism to the extreme.
3. Fast and powerful
Although the exercise time is short, it is fast, so that the heart rate can reach the standard quickly and keep it for a period of time. After each contraction of the heart, there is enough time to rest, which is conducive to the better work of the heart. At the same time, due to the regular contraction and relaxation of muscles, the venous blood return is accelerated, and the coronary artery that supplies the heart with its own nutrition is expanded, which can make the heart get more nutrition.
Self-test: In order to achieve the best results in a limited time, the speed should be at least faster than usual 10%. Bring a heartbeat monitor to ensure that the intensity is always 60-80% of the maximum heartbeat.
4. Start a new button
Change the speed, resistance and inclination of the instrument every four weeks. If you have a soft spot for treadmills, it is recommended that you often change the inclination, not the speed, because as the speed increases, the pace will decrease and the long stride will consume more calories.
You can also constantly change the direction of the treadmill, such as running backwards, to reduce fatigue and maximize energy consumption.
Tips: When using the instrument, use handrails as little as possible, which can consume 10% more heat.
5. Load
When walking on the treadmill, lift two lighter dumbbells, fully move biceps, press shoulders and stretch triceps. Adding 3 pounds of dumbbells can increase the fat burning rate by 5- 15%.
6. Cycle
Practice one by one on eight strength instruments without interruption. Focus on hips, waist and legs. These exercises need to consume more oxygen, which can effectively raise the heart rate and burn more calories.
Step 7 alternate up and down
In order to burn more calories, upper body exercise and lower body exercise alternate.
8. The best time to use burning fat.
6: 00 am to 9: 00 am
2 p.m.-6 p.m.
6: 00 pm to 9: 00 pm
Want to lose weight, but don't want to waste too much time, this may be the way all obese people want to lose weight most. Exercise to lose weight requires a certain amount of physical strength. The correct way to lose weight is good for your health. When you lose weight, don't just calculate the amount, just be reasonable.
2. What foods can burn fat?
1. konjac
It is a herbaceous plant. Its roots are peeled, dried in the sun, ground into powder, and then processed into food, including dessert, noodles, vegetarian meat and so on. _ _ Almost zero calories, and no fat, but rich in fiber, can absorb the water in the stomach, easy to feel full after eating, not afraid to eat too much. _ _ There is also water-soluble fiber, which can hinder the reproduction of intestinal bacteria and guide the bacteria to be excreted after being absorbed by the human body, so it has the reputation of gastrointestinal scavenger.
2. tomatoes
A medium-sized tomato has only 40 calories, which is equivalent to one-fifth of a bowl of white rice. Tomatoes have the effects of quenching thirst, promoting fluid production, invigorating stomach, promoting digestion, clearing away heat and toxic materials and lowering blood pressure. Moreover, tomatoes are easy to make people feel full, and dietary fiber can absorb excess fat in the intestine and expel fat together with stool. Tomatoes are rich in vitamin B, which can promote fat metabolism. Eating tomatoes before meals helps to burn fat.
3. Spinach
Half a bowl of spinach has only 26 calories. Spinach is rich in potassium, vitamins A and C. As a dark green vegetable, it is also rich in iron, which can improve iron deficiency anemia and make people rosy. But pay attention to cooking methods, because spinach is a very easy food to lose nutrition. It is especially recommended that spinach should not be eaten with tofu, and should also be avoided with calcium-rich beans, bean products, edible fungi, dried shrimps, kelp and other foods.
4. cereals
OL in the office always likes to eat instant wheat bran instead of dinner. Wheat bran is rich in fiber, which can bring satiety. Wheat bran contains carbohydrates, calcium and water-soluble fiber, which can lower cholesterol level, help the body take away bad cholesterol, stabilize blood sugar and reduce the risk of heart disease and diabetes. But it is not recommended to replace dinner for a long time, because wheat bran can't provide protein for the body, and long-term lack of protein will make people easily tired and lead to hair loss.
5. eggs
Former British Prime Minister Margaret Thatcher, known as the Iron Lady, lost fat in two weeks by using the egg diet. A 50g egg contains 7g protein, 6g fat and 82 calories. Egg yolk contains lecithin, which is an emulsifier that can emulsify fat and cholesterol into small particles, which are discharged from blood vessels and then used by the body. Vitamin B 12 in eggs can also decompose fat cells, especially for abdominal fat. But in order to avoid absorbing too much cholesterol, it is suggested to eat more protein and less egg yolk. Boiled eggs also have lower calories than scrambled eggs and fried eggs.