Fitness novices must learn! The most powerful and aerobic Excellent combination, quickly shedding excess fat

I was dumbfounded just after getting my fitness card - panting for half an hour on the treadmill, but I didn't dare to approach the equipment area even after glancing at it? Don't rush to think of dumbbells as hot potatoes, in fact, the combination of strength training and aerobic exercise is the golden code to unlock a good physique. The tight lines and abundant physical fitness that you envy are often hidden in the clever combination of the two sports. Why is 1+1>2?

1. Metabolic Engine Double Speed

The heat burned during aerobic exercise evaporates with sweat, but the process of repairing muscles in the body after strength training can continue to consume energy. This "afterburning effect" can allow fat to burn for an additional 12-15 hours. When the two are combined, it's like driving both a gasoline car and an electric car at the same time, and the energy efficiency is directly maximized.

2. The secret of body sculpting

Running alone may cause weight loss, but it is easily accompanied by muscle loss. After joining strength training, an increase in muscle mass will make the body lines more straight. Imagine that people with the same weight and high muscle mass would look slimmer and more stylish.

2. Beginner friendly combination plan

1. Time allocation rule

It is recommended to use a 3:2 golden ratio, such as 30 minutes of strength training combined with 20 minutes of aerobic exercise. At the beginning, you can try the principle of "strength first" and complete equipment training when you have sufficient physical strength to avoid fatigue and deformation of movements.

2. Action Selection Guide

Compound movements such as squats and buttock bridges can mobilize multiple muscle groups, resulting in higher efficiency; The aerobic part is recommended to use a stair climbing or rowing machine, which is more knee friendly. Remember 'it's better to be light than fake', a 5kg standard motion is more effective than a 10kg swing.

3. Avoid these cognitive pitfalls

1. Local weight loss does not exist

Crazy abdominal fat burning does not prioritize burning abdominal fat, and fat consumption is systemic. To achieve a vest line, one must first reduce body fat percentage through combination exercises, and then combine core training to shape the lines.

2. Girls don't have to fear muscles

Due to differences in hormone levels, women have 1/10 the difficulty of gaining muscle compared to men. Appropriate strength training will only make the body more compact and will not turn into a "diamond Barbie". The body shape of professional bodybuilders requires extreme training and dietary control.

Fourth, make the effect Double the careful machine

1. Protein supplementation timing

Consuming 20-30 grams of protein within 30 minutes after exercise can maximize muscle synthesis. A cup of whey protein or two eggs can meet your needs, remember to pair it with fast charcoal to help with recovery.

2. Rest is also a part of training.

Muscles grow during rest, and the training interval for the same muscle group should be at least 48 hours. You can try "upper and lower limb differentiation training", practice legs today and back tomorrow to give your body a chance to breathe.

Seeing oneself in the gym mirror go from being "white and thin" to being "thin and stylish", that sense of achievement is more reliable than the numbers on a weight scale. Starting tomorrow, try doing three sets of squats in front of the treadmill, and you will receive unexpected surprises.