The role responsible for this action is mainly a kind of muscle located in the deep part of the body and called "internal muscle". The transverse abdominis muscle, which can tighten the belly, is also one of the deep muscles.
Maybe many people don't realize that when you are sitting, you are also "using your muscles". The deep muscles responsible for sitting posture did play a role at this time.
Deep muscle is different from shallow muscle, and it is not easy for ordinary people to notice its existence. Many people who have bad posture seldom exert load on deep muscles, which leads to the aging and degeneration of muscle strength (page 104).
In addition, when we are in a calm state, the calories consumed by basal metabolism account for the vast majority of the calories consumed in a day. Therefore, for deep muscles that are as active as when they are calm, if we can exercise them, we can greatly increase the daily calorie consumption.
Make good use of hormones that decompose fat
The purpose of muscle exercise is not only to increase basal metabolism. In fact, it has another important function.
Muscle exercise itself is an "anaerobic exercise (page 24)", so it will not consume fat during exercise. However, after exercising muscles, the body will secrete "growth hormone" and adrenaline, which can break down fat into a form that is easy to burn (page 24). It is said that this effect can last for six hours after exercise, and can last for two days at most.
Exercise in the morning helps to increase the calorie consumption throughout the day.
Therefore, if you want to effectively use the role of growth hormone, it is recommended to do muscle exercise in the morning. Because if you can exercise your muscles in the morning and break down the fat first, you can easily achieve the effect of burning fat in daily activities such as commuting and doing housework, so this is a very efficient way to lose weight.
In addition, exercise can also activate the operation of the brain, so many people can be full of energy from the morning and make their work progress more smoothly. Start a new day with muscle exercise, and you should be able to easily get into the habit of exercising muscles.
As far as time is concerned, it should be the most ideal time for muscle exercise around 10 am when you officially start work, but in reality, it should be a good choice to wake up with muscle exercise from 7 to 9 before going to work. However, it should be noted that the blood concentration after getting up is high. In order to prevent the occurrence of stroke, please drink a glass of water before starting exercise.
The correct exercise sequence can quickly flatten the lower abdomen.
Combine muscle exercise with aerobic exercise to make the effect multiple times.
Muscle exercise belongs to anaerobic exercise. Anaerobic exercise is a kind of intense exercise in a short time, which can burn the accumulated sugar in muscles and generate the energy needed for exercise. On the contrary, aerobic exercise is a whole-body exercise lasting more than 20 minutes. In the process of aerobic exercise, oxygen is brought into the body and transferred to muscles, and sugar and fat are burned at the same time to produce exercise energy.
Aerobic exercise can not only consume fat, but also inhibit the increase of blood pressure and improve cardiopulmonary function. More importantly, aerobic exercise will not cause a strong burden on the body, so it can be said that everyone can stick to it for a long time.
However, if you want to burn one kilogram of fat through aerobic exercise, you actually need a lot of exercise to do it (page 16).
Growth hormone can decompose fat.
Although muscle exercise itself cannot consume fat, while aerobic exercise can consume fat, aerobic exercise consumes very little fat. Therefore, if we can combine the two, we will definitely get twice the result with half the effort.
The long-term effect of muscle exercise is to increase muscle mass and improve basal metabolism. In addition, from the immediate effect, it can also promote the secretion of growth hormone, improve metabolism and make the body easy to consume fat.
In other words, exercising muscles first makes the body easy to consume fat, and then doing aerobic exercise can effectively consume fat. Therefore, these two sports can be said to be the best partners, and combining their respective characteristics will produce the greatest complementary effect.
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