Say goodbye to ineffective sports! The three-stage weight loss method allows for faster and more stable shedding of excess fat

Do you think that exercising to lose weight is a scam every time you see those flowing movements in fitness videos, and then look at your weight scale that has been working tirelessly for half a day without moving? Don't rush to stuff your running shoes into the bottom of the wardrobe, maybe you just missed the rhythm of burning fat in your body.

1. Why is regular exercise prone to rebound?

1. The body has an energy-saving mode.

After doing the same exercise continuously for three weeks, the body will automatically adjust energy consumption like a shrewd accountant. For example, running for 30 minutes initially consumes 300 calories, but later may only consume 200 calories, which is why many people encounter a plateau period.

2. Fat breakdown requires a catalyst

Relying solely on aerobic exercise is like boiling water with a match, while adding strength training is like adding a heating rod to a kettle. For every 1 kilogram increase in muscle mass, the basal metabolism consumes about 50 more calories per day, and lying down burns more fat than others.

Specific operation of two-stage and three-stage fat reduction methods

1. Metabolic arousal period (1-2 weeks)

Fast walking for 20 minutes on an empty stomach in the morning, during which the body is more likely to mobilize fat for energy after fasting all night. Do a 15 minute dumbbell training in the afternoon, selecting weights that can be completed 15 times in a row, with a focus on stimulating the large muscle group.

2. Fat burning acceleration period (3-6 weeks)

Change from constant speed running to variable speed running, alternating between 1-minute sprinting and 2-minute jogging. Change the weight training to 8-12 times per group, increase the weight by 0.5 kilograms per week, and provide continuous fresh stimulation to the muscles.

3. Body sculpting period (from week 7 onwards)

Try compound exercises such as rope fights and kettlebells, which can activate multiple muscle groups simultaneously. Join the HIIT training twice a week, and your body will continue to consume energy for 24 hours after exercise, like being loaded with a delayed combustion bomb.

Thirdly, enhance the effect Doubling diet combination

1. How to eat before and after exercise

Eat a banana or whole wheat bread one hour before exercise to prepare "fuel" for the body. Supplement protein, such as eggs or yogurt, within 30 minutes after exercise, and your muscles will become as thirsty as a sponge Hope for nutrition.

2. Daily dietary adjustments

Replace white rice with mixed grain rice, which consumes 30% more calories during the digestion process. Drinking enough water (in kilograms) x 30 milliliters per day can reduce fat breakdown efficiency by 40% when dehydrated.

You may find that behind the good body shape of those fitness bloggers, there is actually an understanding of the laws of body operation. Instead of spending time on a treadmill, it's better to learn to talk to your body. When the exercise plan encounters physiological laws, excess fat will naturally leave obediently like receiving a resignation notice.