For people with high body fat rate, that is, obese people, if they want to lose excess fat, they must maintain continuous intensity of aerobic training. Combined with my own experience, jogging is the most effective aerobic exercise, and jogging for more than 40 minutes every day will achieve the effect of burning fat. Such intensity is not easy for people who have just stepped into fat reduction. Although from the scientific sports point of view, the step-by-step training method will make the fat-reducing people more applicable, and the specific operation is simple and effective.

The method is that in the first stage, you can choose the primary stage of aerobic endurance of 3-5 kilometers. In this process, remember not to imitate some sprinters on the playground, and remember to start the first kilometer slowly.

The second stage is the intermediate stage of 6-8 km aerobic endurance. If the fat-reducing people successfully pass the primary stage, the amount of 6-8 kilometers in the intermediate stage should be handy. At this time, after about 1 week of primary training, all the functions of the body have completely adapted to the current amount of exercise. Of course, the cardiopulmonary function has been well exercised in this process, and it can also enter the advanced stage around 1 week.

The third stage, 10 km efficient fat burning period. After two stages of fat reduction, it can be said that the first two stages can't achieve the effect of losing weight, and the two stages are only to gradually adapt their physical strength to the function of a sport. But to really enter the crazy fat burning period, it is still necessary to reach the stable period of 10 km.

This is a physical, physical and psychological challenge, but the endurance of 8 kilometers has been easily achieved. At this time, we should stick to 10 km, because in my experience, 10 km takes about 55 minutes, and after 40 minutes of exercise, the fat has already started to burn. Although it takes 15 minutes to burn fat, it is very exciting. If the pace is slower, it will take longer, and then it will take longer to lose fat.

For the fat-reducing people who gradually adapt to punching in 10 km every day, the author can be sure that if both boys and girls keep this amount 1 month, the absolute fat amount will decrease. That's for sure. There are already vivid examples around the author. However, some people may ask whether long-term oxygen inhalation will achieve better fat-reducing effect, which is not quite correct.

In the process of reducing fat, the author also thought about taking shortcuts, paying attention to being impatient and not eating hot tofu. I once ran a half marathon for 1 month, and the effect was not obvious, which only increased your body's load and led to dehydration. Of course, there is no choice for a half marathon. However, I totally agree with encouraging people to challenge their sports limits.

Second, the strength training of anaerobic exercise

Anaerobic training plays a very important role in reducing fat. If boys insist on aerobic exercise and cooperate with a certain intensity of anaerobic strength, they will find that muscle lines are prominent in a few months. So do girls. At the same time of reducing fat, the perfect effect of shaping is also obtained.

Here, it is necessary to point out a common misunderstanding among women. Girls often ask that strength training will make women muscular. For this, it is completely impossible.