Must see exercise for weight loss: three-stage plan to double fat burning efficiency

At the moment when you stand on the scale wrapped in a thick coat in winter, are you always scared by the numbers and take a cold breath? Don't rush to kick the scale under the bed, scientific exercise is like dismantling Russian nesting dolls, finding the right rhythm and breaking through layer by layer, the fat burning efficiency can be directly maximized. Today, we will use the underlying logic of human metabolism to teach you step-by-step how to "trick" fatty meat out of your body.

1. Beginner start-up period: Awaken the dormant metabolic engine

1. Low intensity aerobic exercise lays the foundation

Don't rush to challenge the marathon when starting exercise, low impact exercises such as brisk walking and swimming are more suitable for awakening the body. 3-4 times a week, maintain the intensity of being able to speak but unable to sing, and continue for 20 minutes to activate mitochondrial function.

2. Strength training to prevent rebound

Sweating profusely on a treadmill but easily gaining weight? By incorporating weight training such as squats and plank support, for every 1 kilogram increase in muscle mass, an additional 12 calories can be consumed per day during rest metabolism. Remember to use mineral water bottles instead of dumbbells to achieve the desired effect.

3. intermittent fasting aerobic

Drinking a cup of warm water in the morning and going for a brisk walk, at this time the body's glycogen reserves are insufficient, and the proportion of fat energy supply is as high as 67%. Pay attention to controlling the duration within 15 minutes to avoid hypoglycemia and dizziness.

2. Mid term breakthrough period: Creating sustained fat burning effect

1. High and low-intensity cycling training

Try the combination of running for 1 minute and walking slowly for 2 minutes. Within 24 hours after the HIIT mode ends, the body continues to consume oxygen to repair cells, just like burning fat in "installment payments" after exercise.

2. Synergistic effects of compound movements

Multi joint movements such as hard pull and boby jump have stronger afterburning effects as more muscle groups are mobilized. Research has found that after completing a 10 minute compound training, the duration of metabolic improvement is three times longer than that of isolated movements.

3. Alternating Cold and Hot Environment Method

Washing your face with cold water before winter exercise can activate brown fat, which is specifically responsible for heat production and energy consumption. After exercise, soak your feet in water at a temperature not exceeding 40 ℃ to avoid excessive vasodilation and energy consumption.

3. Long term maintenance period: Establishing metabolic memory

1. Exercise time biological clock

Fixing exercise in the morning or evening will form metabolic memory in the body. Just like an alarm clock that rings on time every day, it automatically prepares to burn fat at the right time, increasing exercise efficiency by 19%.

2. Non exercise consumption management

Change sedentary habits and do a few opening and closing jumps every half hour. The heat consumption accumulated from these fragmented activities is equivalent to running 2 kilometers more per day, and it is not easy to cause hunger.

3. Periodic training schedule

Changing exercise combinations every 4-6 weeks, from yoga to dance classes, consumes more energy when the body needs to adapt to new movements. Just like how mobile phone systems consume more power after updates, metabolism will temporarily increase. After reading this guide, don't rush to the gym. First, find the unused fitness wristbands from the drawer. Fat burning is a long-term battle, find your rhythm stage to advance, and next year at this time you may laugh at the weight scale.