The most effective way to burn fat
1, add cross-training in exercise.
Many people have had this experience. When you start a sport, you are sweating like a pig, and the exercise effect is amazing. But after a while, your body adapts to this form of exercise, and the exercise effect is greatly reduced. Is this because the body is familiar with this sport? Lazy? The calories consumed during exercise will gradually decrease.
At this time, you can do cross-training, that is, join other sports in the training process. It is best to combine aerobic exercise with anaerobic exercise. For example, several sets of equipment training can be carried out after each run. This can not only increase the fun of exercise, but also prevent the body? Lazy? Keep the fat burning effect in the best condition.
2. Appropriately increase the slope of the treadmill.
When using a treadmill, many people will ignore the slope function of the treadmill. In fact, this function can help you improve the efficiency of burning fat. The research of Sports Physiology Society shows that the heat consumption will increase by 10% every time the treadmill slope increases.
You can use the slope function in this way: walk fast on the treadmill for 5- 10 minutes to achieve the warm-up effect; Then gradually adjust the speed and slope to the intensity suitable for you, and stick to it for 25 minutes; Next, keep the speed constant and gradually reduce the slope until it is completely flat. However, it should be noted that the inclination of the treadmill is 2-5, which will do harm to the body.
3. Record your daily diet.
In daily life, it is always difficult for us to control our appetite, and the calories we unconsciously consume exceed the standard. To prevent this, you can try to download a slimming software to record your daily diet.
Before you start recording, you need to understand these questions: What is your sports goal? How many calories do you consume every day? How many calories do you need every day? After recording, you need to analyze your diet to see if it is balanced and if the calories you consume exceed the standard, and then make adjustments to form good eating habits.
4. concentrate on training.
When exercising, we always have a lot of ideas, and it is easy to forget the essentials of the action and finish it just for the sake of completion. This will not only fail to achieve the training effect, but will easily cause harm to the body.
When doing exercise, always remind yourself to concentrate. When training a certain muscle of the body, we should focus on this part, feel the strength of the body and pay attention to the standard of action, so as to obtain better fat burning effect.
5. Drink some tea before exercise
Drinking some tea before exercise can effectively improve the fat consumption rate and achieve the goal of losing weight faster. This is because catechins (also known as tea polyphenols) and caffeine in tea are sharp tools to reduce fat, which can promote fat decomposition in the body, inhibit oil absorption and increase energy consumption during exercise.
It is generally recommended to drink tea before exercise 1 hour, and not to drink too much, so as not to burden the stomach; It is not advisable to drink tea after exercise. Caffeine in tea stimulates the central nervous system, which is not conducive to the recovery of the body after exercise.
6. Participate in competitive sports
When you have confidence in your physical condition after a period of exercise, you can try to participate in some competitive sports, such as marathon, race walking and cycling. By competing with people, we can increase the secretion of adrenaline, thus accelerating metabolism and promoting the burning of fat.
But not everyone is suitable for competitive sports, and patients with heart disease, hypertension and other diseases should not participate; Only when you have a certain sports foundation and good physical conditions can you participate in competitive sports, and you should be fully prepared before you participate.
7. Replenish protein in time before and after exercise.
Proper intake of protein can effectively reduce muscle injury and promote physical recovery, so as to put into the next exercise. Supplementing the body with proper amount of protein before exercise can improve sports performance and burn more calories.
If it is to reduce fat, eat some foods rich in high-quality protein, such as eggs and walnuts, before exercise 1 hour, and consume about 30 grams of animal protein after exercise to prevent muscle decomposition; If it is to gain muscle, choose some high-quality protein, such as chicken breast, fish and shrimp, and supplement it within 30-90 minutes after exercise. Everything you need to know about protein is here. Click on the blue word to learn more.
8. Return to normal diet once a week.
Long-term diet control may lead to the decrease of leptin in the body. The reduction of leptin will make your body more hungry, in a state of wanting to eat more, more likely to gain weight, and many people will overeat. Based on this, restoring a normal diet once a week is helpful to restore leptin levels, improve metabolism and burn more calories. In addition, ensuring adequate sleep can also help the body produce more leptin and control appetite.
Of course, returning to a normal diet does not mean that you can eat and drink unscrupulously. Explain that your calorie intake is basically the same as your calorie consumption, or you should avoid high-fat and high-calorie foods.