In your current situation, I suggest starting with strength training, such as squat, squat, hard pull and flat support. Increase your muscle mass. Supplemented by HIIT (high-intensity intermittent aerobic exercise, combining high-intensity and low-intensity training in a short time, hereinafter referred to as HIIT).

1. Why do you need to do strength training first?

When you do aerobic exercise, especially for a long time, fat is a sly dog. It hides and often pulls its friends to help it. This little friend is often our most precious muscle. If you are still dieting excessively (you can't even eat your own basal metabolism), then your physical fitness will drop and your basal metabolism will slow down. Finally, you are glad to find that you have lost weight so quickly. In fact, the muscles are crying, and the fat is still standing proudly. If you are still dieting at the same time, even if you eat a little more at this time, they will immediately join the fat camp and enter a vicious circle.

In anaerobic exercise, muscles are being ravaged. When your glycogen is exhausted, fat begins to soften and decompose. In other words, fat sacrifices itself to help muscles be ravaged. What will happen if you eat high-protein food after training? It will become muscle, which means that the fat is dead or injured, and the muscle is strong, then your basal metabolism will become faster, you can't eat more fat, and then you will enter a virtuous circle.

Moreover, muscle is a big energy consumer. At rest, a pound of muscle consumes 6 calories in 24 hours, while a pound of fat consumes only 2 calories. For example, a fat man's muscle content accounts for about 30% of his body, and a bodybuilder's muscle content accounts for about 45% of his body. Even if you don't move every day, the basal metabolism can be worse than 200 calories, and two steamed buns will go out.

While maintaining daily activities, the Dallas Aerobic Research Association found that the 24-hour basal calorie consumption per pound of muscle is 30 to 50.

It must be remembered that people with the same weight, the lower the body fat rate, the faster the basal metabolism, the less likely they are to be obese and the thinner they look.

2. The difference between 2.HIIT and ordinary aerobic exercise

Many people think that only aerobic training lasting more than 40 minutes can burn fat. So the exercise that can really reduce fat is jogging for two hours, not riding slowly for two hours.

To some extent, this statement is correct. Most experimental results tell us that the longer the exercise time, the higher the proportion of fat as fuel. Studies have shown that in moderate-intensity running, after 30 minutes of exercise, the functional ratio of fat to sugar is half to half. Women need 36 minutes, and the fuel supply ratio is only half and half. After 90 minutes, about 80% of the fuel for running comes from fat.

However, the problem came out:

Question 1: ordinary people pick one by one, and they can stand up after running for two hours without stopping!

This is the first drawback of long-term aerobic exercise. This 90-minute exercise time is really unacceptable to many people.

Question 2: Those ordinary people who can run for two hours a day, stand up!

This is the second drawback of long-term aerobic. It is difficult to persist and boring to waste too long. Children who choose this road to lose weight, do you still have time to do your own thing after work? I guess I'll just fall asleep.

Question 3: Long-term aerobic is 80% fat burning rate, but the total consumption is very low.

Aerobic for more than 40 minutes, the average person is 7 to 8 kilometers per hour. The calories consumed in that hour are about 400 (weighing about 60kg), and the calories consumed in aerobic running for 40 minutes for a long time are about 260 calories. HIIT consumes different calories according to different exercises, but it is generally conservatively estimated that there are 1000 calories in an hour (of course, no one in the world can do it for an hour). Then Hiit will consume 330 calories in 20 minutes.

Question 4: Who told you that 40 minutes before exercise is powered by sugar?

Does fat always provide energy during exercise? The ratio has never been low, okay? Can it reach 40% in the worst case? After running for 0-5 minutes (the first stage), the fat supply of girls once reached 60%. (This is because there are more free fatty acids in women. )

Question 5: Do you want to join a company that loses money every year or a company that gains value every year?

Long-term aerobic exercise not only reduces weight, but also reduces the muscles and calories consumed in daily life. The metabolism of daily life is reduced, that is to say, if the total intake of daily diet is not subtracted. Then your usual fat reserves will increase day by day. I used to eat five steamed buns a day, but now I have less muscles and can only metabolize four. Eat five more, and all the ones you eat will be stored as fat.

HIIT can not only reduce the percentage of total fat and body fat, but also improve the oxidation rate of fat and the overall metabolism at rest. In other words, after HIIT, even if you sit there watching TV and eating, you are still burning calories and fat.

In addition, because HIIT consumes less muscles, to some extent, high-intensity exercise plays the role of anaerobic exercise, which will increase muscles. Increase muscle and basal metabolism. I used to eat five steamed buns, but now I can metabolize six. Eat five more, and the fat will decrease day by day.

HIIT is a combination of anaerobic muscle training and aerobic training to some extent, which actually fundamentally changes the physique. Adjust the set value of weight downward.

3.HIIT training plan

Talk so much about the benefits of HIIT. Let's talk about the HIIT training plan that is easy to use in daily life (all plans are at least 12 minutes and at most 25 minutes).

Daily running plan: on the school playground, run half a lap (can sprint) and jog half a lap (don't walk).

Treadmill plan: run for half a minute, jog for half a minute, then run for one minute, jog for one minute, then run for half a minute and jog for half a minute. The speed of running and jogging is controlled by yourself. I think it is reasonable to run at more than 80% of the fastest speed and jog at 50% of the maximum speed.

Cycling and spinning: 8 seconds sprint, 12 seconds normal riding. This is the way used by Australian researchers in the experiment, and I think it is feasible.

Skipping rope: jump for half a minute to form a double shake, about 20.

Planning at home: I think it is more reliable to take HIIT classes directly, such as Duoyan Zheng and Insanity. I think insanity is better. I'm afraid the intensity of Duoyan Zheng is a little low.

4. Key points of 4.HIIT training

HIIT exercise is actually an intermittent increase or decrease in exercise intensity, which can be arranged and combined by itself to some extent. As long as it is a large muscle group training (mainly hip and leg strength), alternating high and low intensity, lasting 15 to 20 minutes, you can achieve the fitness purpose of HIIT. As for the law of alternating high and low intensity, I suggest that the change interval should be short, not high intensity for 5 minutes and low intensity for 5 minutes. Because the high strength time is too long, it is impossible to guarantee the faithful completion of strength. Finally, it becomes moderate or low-intensity training. In addition, the shorter the replacement interval, the more the energy supply ratio of fat is improved.

Step 5 diet

Unreasonable consumption of animal fat and vegetable oil;

Eat more beef, fish and skinless chicken breast, not greasy. Never eat pork;

Appropriate amount of carbohydrate;

Eat less and eat more. When you are hungry, you can chew an apple, cucumber, persimmon and the like.

Drink more milk and eat more vegetables. Never drink any bottled drinks;

You can eat it once a week. It's called cheating. The purpose is to prevent your body from thinking that you are in famine and reduce your basal metabolism.

I am here to convey

I hope I can help you.