Secondly, the intensity control during exercise, usually reflected by heart rate, is very important for reducing fat. It is best to control the heart rate during exercise in the range of 50%~75% of the maximum heart rate (220 years old) for fat reduction. The second is the frequency and time of exercise. In general, it is recommended to exercise at least 5 times a week, preferably once a day. 50~60 minutes each time is the best.
During fat reduction, if you carry out strength training, it will effectively increase the fat reduction effect of aerobic exercise. The parts of strength training are the main muscle groups of the whole body, such as upper limbs, chest, back, abdomen and lower limbs. Train muscle groups of different parts twice a week, with an interval of more than 48 hours. The number of training groups each time, because your current core exercise goal is to lose fat, so the number of training groups in each part is two groups, with an interval of 2 minutes between groups. There are 8 people in each group, and the weight is 60% of the maximum weight you can complete the action. For example, if you can pull up 50KG at a time in the pull-down action, then you can choose 30KG as the training weight each time.
Strength training equipment: Because you are in the gym and you are a beginner, I suggest you use mechanical strength equipment first. You can make a plan according to your actual situation and the principles I gave above.
Upper limb: biceps brachii trainer. Twice a week, Monday 1 time, once on Thursday. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: 60% of the maximum weight to complete this action at one time.
Chest: Badge trainer, self-locking barbell 1 time on Tuesdays and 1 time on Fridays, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above
Back: pull-down trainer, rowing machine; Twice a week, Wednesday 1 time and Saturday 1 time, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above
Abdomen: rotate abdominal muscle training, press the trainer 1 time every day, with an interval of more than 24 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above
Lower limbs: Pedal the trainer twice a week, Tuesday 1 time and Thursday 1 time, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above
Precautions in diet: adjust the diet structure to a high protein, low fat and low carbohydrate diet structure. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.