1, Three Necessary Conditions for Burning Fat
1. Exercise should reach the exercise heart rate of moderate and low intensity.
What is the moderate and low intensity exercise rhythm and how to calculate it? Here is a formula, according to which you can calculate the heart rate of low-intensity exercise for yourself.
Formula: Heart rate of moderate and low intensity exercise =(220- age) ×60%——(220- age) ×80%.
For example, for a 20-year-old person, the heart rate of moderate and low intensity exercise is (220-20) × 60%-(220-2) × 80%, that is, 120- 160 times, which means his heart rate of moderate and low intensity exercise is 120.
Moderate and low intensity exercise fat has a higher energy supply ratio, consumes more fat in unit time, and has the best weight loss effect. In low-intensity exercise, although the proportion of fat energy supply is the highest, the exercise intensity is low, and less fat is consumed in unit time. High-intensity exercise mainly depends on glucose function, and fat function accounts for a small proportion, which is not conducive to the decomposition and consumption of fat. In addition, obese people have poor physiological function, and it is usually difficult to endure high-intensity exercise in the early stage of exercise to lose weight.
2. Moderate and low intensity exercise should last for more than half an hour.
The second important condition is that the exercise with low intensity and heart rate should last for more than 30 minutes to achieve the purpose of burning fat. Because glycogen is burned first in the early stage of exercise, when the consumption of glycogen is almost the same, the proportion of fat burned in the later stage will gradually increase, so the longer the moderate intensity exercise lasts, the more fat will be burned. As long as it lasts for half an hour to an hour, 50% of the calories consumed are supplied by burning fat.
3. Moderate and low intensity exercise must be the exercise of large muscle groups.
That is, jogging, swimming, aerobics and other sports, so as to effectively and comprehensively lose body fat.
Mahjong, for example, is a typical small muscle group sport. Because of nervousness and other factors, some people can play mahjong at a medium or low heart rate, and it can last for a long time, more than 20 minutes. But because it is not the exercise of large muscle groups, it can't achieve the effect of reducing fat. In addition, the passive movement caused by the skimmer is also the movement of small muscle groups, which can never achieve the purpose of reducing fat.
In short, there is no shortcut to healthy weight loss, and fitness exercise is the first choice. Follow the above three conditions, and your weight loss may be fruitful. In addition, don't rely too much on external factors (diet pills, weight loss equipment) to lose weight, otherwise it will be self-defeating, so have you been running around in the weight loss map?
2. How to lose weight?
1. Exercise to lose weight
It should be a planned, step-by-step exercise with certain procedural goals, including both bare-handed weight loss exercise and weight loss exercise with equipment. The combination of freehand weight-loss exercises and equipment weight-loss exercises can effectively lose weight, otherwise it can only lose weight simply. Exercise to lose weight should also choose simple exercise that can be effectively adhered to. Don't underestimate simple exercise. As long as you are carefully prepared, you will lose weight very well. So we must insist on exercise to lose weight. It is impossible to lose weight on a whim. We should have the belief that as long as you can persist in correct and serious exercise, you will have achieved an important step in the fastest, most effective and healthiest way to lose weight, and you don't need to rely on diet pills at all.
Step 2 control your diet to lose weight
One of the main directions to pay attention to in diet is to reduce the supply of body calories, so that the supply and demand of calories enter a negative balance state, and then the body can slowly get rid of fat. If you want to lose weight under the condition of negative calorie balance, you must learn to control the intake of staple food. Not dieting to lose weight, but gradually reducing the intake of staple food. In particular, we must refuse extremely sweet foods such as sweet potatoes, honey and fruit juice. It is best to eat less white rice, white flour and sugar. Of course, in order to ensure the body's energy demand, we must appropriately increase the intake of protein. Like fish, seafood, chicken, rabbit meat, protein content is high, which can increase the consumption of calories. Of course, in order to avoid hunger in this process, you can try cooking with vegetable oil during weight loss. Unsaturated fatty acids can still lower serum cholesterol. Eating fatty foods properly can increase satiety. But don't indulge yourself to eat too much.
Walking backwards to lose weight
There are two main ways to lose weight by walking backwards: hands akimbo, hands pressed on both sides of the waist, thumb behind, four fingers in front, and walking backwards. This method is more suitable for the elderly or beginners because of its low upper limb exercise and slow speed. The swing arm with moving shoulder swings properly when the shoulder arms are matched, and both hands coordinate the swing of the shoulder arms. This action can exercise all joints of the whole body and can effectively lose weight. Stick to the wall to lose weight. Try to stick to the wall back to back, and try to stick the head, hips, feet and wall seamlessly. Hold your head high and stand on tiptoe for five minutes, which can effectively help you lose weight.