Fat from birth? These 6 sports are designed to help people with easily overweight constitution, slim down without rebounding

Every time I see myself in the mirror, I can't help but squeeze the flesh on my stomach and sigh: Is this the legendary saying 'drinking cold water makes you gain weight'? Don't rush to blame genes, science has long discovered that a predisposition to obesity can also be reversed through exercise. Today, let's talk about the exercise tips that specialize in treating "stubborn fat" and bid farewell to yo yo style weight loss.

1. Why are some people particularly prone to gaining weight

1. Genes do have an impact

Scientific research shows that there are over 400 genes in the human body that are associated with obesity. These genes may affect basal metabolic rate, fat storage methods, and even thirst for food Expectation level. But genes only give you a deck of cards, how to play it depends on yourself.

2. Significant difference in metabolic rate

When two people eat the same food, the person with fast metabolism may not be able to absorb as many calories at all. People with slow metabolism are more likely to store excess calories as fat. That's why some people can't get fat no matter how much they eat, while others have to compete with the numbers on the weight scale.

3. More active adipocytes

People with a predisposition to obesity tend to have a higher number and larger volume of adipocytes. These cells are like small warehouses, particularly adept at storing energy. The good news is that this situation can be changed through proper exercise.

2. The 6 most suitable exercises for people with a tendency to gain weight

1. High intensity interval training (HIIT)

This exercise can alternate between high-intensity bursts and low-intensity recovery in a short period of time. A 20 minute HIIT training may have a fat burning effect that exceeds an hour of uniform running. It can also produce a 'afterburning effect', continuously consuming heat for 24 hours after exercise.

2. Weight training

Don't be fooled by the rumor that "growing muscles will make you heavier". An increase in muscle mass can significantly improve basal metabolic rate, which means you can burn more calories while lying down. Starting with self weight training, gradually increasing the difficulty is the safest.

3. Swimming

The resistance of water is 12 times that of air, and all muscles in the body are involved during swimming. The water temperature is usually lower than body temperature, and the body needs to expend additional energy to maintain the temperature. Butterfly swimming can burn nearly 1000 calories per hour, equivalent to the calories of two hamburgers.

III. Precautions before and after Exercise

1. Do not exercise on an empty stomach

Exercise on an empty stomach may cause hypoglycemia, which can actually affect exercise effectiveness. 1-2 hours before exercise, you can eat some easily digestible carbohydrates, such as bananas or whole wheat bread.

2. Adequate hydration

Dehydration can make people mistake it for hunger, leading to overeating after exercise. It is recommended to drink 500ml of water 2 hours before exercise and replenish about 150ml every 15 minutes during exercise.

3. Warm up and stretch well

A 5-10 minute warm-up can steadily increase heart rate and reduce the risk of injury. Stretching after exercise can relieve muscle tension and prevent soreness from affecting subsequent training the next day.

Fourth, enhance the sports effect Tips for Doubling

1. Changing the Exercise Sequence

Doing anaerobic exercise first to consume glycogen, and then doing aerobic exercise can enter the fat burning stage faster. This combination can increase fat burning efficiency by about 25%.

2. Try alternating hot and cold exercise. After exercising, you can use alternating hot and cold water to shower your limbs. This temperature difference stimulation can promote blood circulation and accelerate the elimination of metabolic waste. Be careful not to have too much difference in water temperature to avoid discomfort.

3. Record exercise data

Use a mobile app or sports wristband to record each training session. Watching the progress curve will give you more motivation. Data management can also timely detect platform periods and adjust training plans.

Being overweight is not an excuse for laziness, but a reason to exercise smarter. Choose a suitable exercise method and persist for more than 3 months, your body will undergo unexpected changes. Remember, what fat fears the most is your persistence. Start moving today and make stubborn fat have nowhere to escape.