Don't fall into the trap of losing weight in winter! Which one loses balance faster, strength or aerobic? The answer subverts cognition

Losing weight in winter always makes people love and hate. Thick down jackets cover up excess fat, but also make people relax their vigilance. Have you ever doubted your exercise routine when you sweat profusely on a treadmill but find that your weight remains unchanged? Those internet celebrity training plans that claim to "lose 10 pounds in a month" may be quietly slowing down your metabolism.

1. Is aerobic exercise really the ace of weight loss?

1. The metabolic trap of sustained aerobic exercise.

Running at a constant speed for a long time can indeed burn calories, but the body will quickly adapt to this rhythm. Just like always walking the same path will become more effortless, when doing the same type of aerobic exercise continuously, the amount of heat consumed will decrease over time. Even more troublesome is that excessive aerobic activity may deplete muscles, which are the "little furnaces" that can burn heat even when lying down.

2. The afterburning effect is underestimated

Although jogging burns more calories per minute, the body continues to burn energy for several hours after high-intensity interval training. This phenomenon of "excessive oxygen consumption after exercise" is like the engine still dissipating heat after stalling, which can bring additional heat consumption.

2. Strength training is the ultimate hidden fat burning skill

1. Metabolic advantage of muscles

Each kilogram of muscle consumes about 13 calories per day, while fat only consumes 4 calories. The increase in muscle mass through strength training is like installing more small 24-hour heating devices on the body. Winter is already prone to accumulating fat, and improving basal metabolism is particularly important.

2. Chain reaction of compound movements

Multi joint movements such as squats and hard pulls can mobilize muscle groups throughout the body, and the amount of heat consumed to complete a standard movement may be equivalent to half an hour of elliptical exercise. More importantly, the muscle repair process requires continuous energy consumption, which is often overlooked by weight loss enthusiasts.

Thirdly, the most Good combination strategy is widely open

1. The golden time ratio

suggests that 60% of the exercise time be allocated to strength training, 30% to high-intensity intervals, and the remaining 10% to relaxing aerobic. This combination can not only protect muscles from loss, but also improve the heart and lungs through interval training, which is much more efficient than doing aerobic exercises alone.

2. Special precautions in winter

Warm up thoroughly before exercising in cold environments to avoid joint injuries. Timely supplement protein and moderate carbohydrates after exercise to help muscle repair. Indoor training should pay attention to ventilation, but avoid blowing cold air directly, otherwise it may cause muscle stiffness.

Don't be kidnapped by the numbers on the scale anymore, a decrease in body fat percentage is the real victory. When others are still struggling with whether to go out for a run, you have already mastered the key to scientific fat burning. This winter, let the metabolic engine run at full speed.