Is it too difficult to lose weight in winter? Try this set of weight training to effortlessly lose weight

On a winter day when the cold wind howls, lounging in the heated room, gnawing on potato chips and watching TV shows is indeed enjoyable, but watching the soaring numbers on the weight scale is also headache inducing. Don't rush to postpone your weight loss plan until spring In fact, winter is the golden period for quietly losing weight - in a low-temperature environment, the body needs to burn more calories to maintain body temperature. At this time, with scientific training, the efficiency of fat burning is actually higher.

1. Why is winter more suitable for weight training

1. Heat consumption bonus

When the ambient temperature is below 20 ℃, the human body will consume an additional 5% -30% of energy through trembling and heat production. Doing exercise at this time is equivalent to having a 'fat burning buff', and the same action is better than summer Consume one extra calorie per day.

2. Muscle activation is more complete

When exercising in cold environments, the body needs to mobilize more muscle fibers to participate in heat production. Just like turning on performance mode on a mobile phone, it is easier to break through the plateau period during training, especially for stubborn lower limb fat, which has a significant effect.

3. Avoid seasonal obesity

The basal metabolic rate in winter is already higher than in summer Seasonal decrease of 2% -5%, if you completely stop exercising, turn on It may take double the time to make up for it after spring. Self weight training can maintain muscle mass and prevent a cliff like decline in metabolic rate.

2. 4 Home Fat Burning Ace Actions

1. Dynamic Tablet Support

Starting from the standard tablet support posture, alternately touch the knee towards the same side elbow. This action can activate both the oblique muscle and the deep core, consuming calories equivalent to walking 400 meters per minute, which is particularly effective in eliminating Santa Claus' belly.

2. Angel squatting against the wall

Slowly squat with your back against the wall until your thighs are parallel to the ground, hold for 30 seconds, and then stand up. Seemingly simple movements can keep the quadriceps and gluteus maximus muscles tense, and after completing both sets, you can feel the legs burning.

3. Mountaineer Variant

On the basis of traditional hiking steps, attempts to cross the midline of the body with the knee each time the leg is retracted. This improved version provides stronger stimulation to the lower abdomen and can also improve hip stiffness caused by prolonged sitting.

4. Explosive lunge jump

Quickly jump up from the lunge position and exchange leg positions in the air. The fat burning effect of this action is comparable to jogging, but it only requires 2 square meters of space to complete, making it particularly suitable for exercising in small apartments.

3. Improve training effectiveness Tips for Doubling

1. Seize the Golden Time [SEP]: Train within one hour after waking up in the morning to directly stimulate fat supply on an empty stomach. If exercising at night, it is recommended to schedule it one hour before dinner to avoid affecting sleep quality.

2. Cleverly use the interval rule

Perform each action for 40 seconds and rest for 20 seconds. Form a group of 4 actions and complete 3-5 groups per day. This interval training method consumes 15% more calories than uniform exercise, and continues to burn fat for 24 hours after exercise.

3. Pay attention to keeping warm and hydrating

Wear moisture wicking insulation during training Wear clothing that is too thick and affects the range of motion. In dry winter environments, it is necessary to replenish water in small amounts multiple times, with 100ml of warm water added every 15 minutes Good.

Don't let low temperatures become an excuse for laziness, these actions only take 20 minutes a day and can be completed while watching TV. Persist until spring arrives and flowers bloom, and you will thank yourself for not giving up now. Remember, every pound of fat shed in winter is given to summer A gift from heaven.