1. Strength training is essential.

For fat loss, doing aerobic dancing for an hour will not be as effective as half an hour of weight training. This is because the metabolic rate of muscles is relatively high. If you want your body to burn more calories on its own, you must increase the ratio of muscle to fat in your body.

Going to the gym to do weight training twice a week, or developing the habit of lifting dumbbells every day, can make your body muscles stronger and promote self-depletion of fat.

2. Segmented movement.

Studies have shown that if the same 2-hour fitness exercise is divided into 40 minutes and done once and 3 times, the fat consumed is almost the same as if it is divided into 60 minutes and done once and 2 times 7 times times.

Because after each exercise, the body may maintain the highest metabolic rate for at least 12 hours, and the fat accumulated in the body will be quickly consumed during this time. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.

3. Exercise for at least 20 minutes.

Although it is said that it should be divided into short periods and multiple times, the minimum length of each session should not be less than 20 minutes. From the perspective of promoting health, a single exercise of more than 10 minutes can achieve the effect of promoting health. But from the perspective of fat loss and calorie consumption, only 10 minutes of exercise consumes very little, and the main consumption is glycogen.

The prerequisite for using fat energy is to exercise continuously for at least 20 minutes and keep the heart rate at more than 55% of the maximum heart rate (the maximum heart rate is 220 minus age). At this time, the glycogen in the muscles and liver has been used up. , fat can begin to be utilized to a large extent.

4. Actions should be simple and feasible.

When a person who loses weight can make up his mind, he needs a good exercise method. Moreover, this exercise method is simple and effective. Basically, there is no need to specially learn, such as how to exercise muscles and how to do movements. Wait, the best thing is to know it once you see it, and then follow it. Because weight loss is physical work, not technical work, the actions must be concise, clear, and easy to execute.

For example, 6 simple exercises are recommended: leg raise in place, step back in place + knee lift, step back in place half squat + front kick, left and right side steps half squat, and supine Stand up from both ends and twist your waist like a butterfly.

5. Diversified sports.

No matter what method you use to lose weight, you will hit a plateau at a certain point and become unable to lose weight. This is because after engaging in a certain exercise for 6 to 8 weeks, the human body can gradually adapt to the intensity of the exercise, and the stimulation of the body by the original exercise load is not obvious. Therefore, exercise intensity and time cannot remain unchanged. Exercise load must be adjusted in time as exercise ability increases.

For example, if you want to lose weight, you should focus on longer-term aerobic exercise, such as jogging, dancing, swimming, etc. On this basis, it is best to do strength training 2 to 3 times a week to increase muscle and increase the basal metabolic rate, so as to achieve better weight loss results. In addition, high-intensity interval training, running and walking combined with other exercise methods also have better results.

6. Develop good eating habits.

After persisting in practicing and mastering the above good exercise methods, dieters also need to pay attention to developing good eating habits. This is actually very simple. You only need to control your dinner a little bit for three meals a day. Eat breakfast and lunch as normal, and try to keep dinner to a minimum so that you are not hungry and do not overeat.

7. Persistence for a long time.

Don’t expect that you can lose weight through exercise. It is impossible to lose one or two pounds every day. Even if you lose weight through exercise, there will be no obvious results if you do not persist for a month.

Moreover, people who have just started exercising may find this phenomenon, that is, after starting regular exercise, they find that their weight suddenly increases by several kilograms. This is mainly caused by the body's allocation of energy. Therefore, some people mistakenly believe that exercise will lead to weight loss, so they give up exercise.

Besides, it is generally believed that a healthy weight loss rate is about 5-10% of body weight every three months. If the weight loss rate exceeds 3 pounds per week, it means that the body will be lightly or severely damaged, and resistance will decrease.