Stagnation in weight loss during winter? Try these 5 exercise combinations, your fat burning efficiency will soar

When winter comes, the numbers on the weight scale seem to freeze, even though I haven't eaten much and haven't stopped exercising, the weight on my waist; Swimming Circle "; But he refused to be laid off. Don't rush to blame metabolism for laziness. In low temperature environments, the body instinctively wants to accumulate fat to keep warm. At this time, candidates are much smarter about exercise than carrying hunger.

1. The golden combination of aerobic and anaerobic

1. Interval sprint training

Outdoor brisk walking for 2 minutes, then suddenly accelerate for 30 seconds, repeat 6-8 groups. Cold air forces the lungs to work harder; Roller Coaster Style; Intensity changes can increase the basal metabolic rate by 12% 24 hours after exercise. Pay attention to choosing non slip sports shoes and avoid icy roads.

2. Self weight cycle training

Deep squat with open and close jumps, alternating leg lifts with flat support, each movement lasting 45 seconds, with a gap of 15 seconds. It can be done by laying yoga mats at home, and three consecutive groups are equivalent to consuming 1 bowl of rice calories. The feeling of slight muscle tremors indicates that the fat is protesting collectively.

2. Utilizing the exclusive advantage of low temperature environment

1. Energy consumption bonus for cold exercise

With the same jogging speed, it burns 7% more calories in zero temperature environment than at room temperature. The body needs to generate additional heat to maintain body temperature, just like when a phone is in performance mode, remember to inhale through the nose to avoid direct irritation of the throat with cold air.

2. Winter limited edition sport

Skiing board mobilizes core muscles every turn, easily burning 500 calories in one hour. If skiing is not possible, you can try mopping and tying towels to simulate curling, and you can play with vest lines in the living room.

3. Fragmented exercise plan at home

1. Watch TV dramas and keep fit.

During advertising time, squat against the wall and alternate leg lifts during the protagonist's conversation. Each episode of 45 minutes of TV dramas can save up to 20 minutes of exercise. Wear a sports jacket underneath Clothes, you can start anytime.

2. Office invisible exercise

Use a mineral water bottle to do a side lift, sit and tighten your abdominal muscles for 30 seconds, relax for 10 seconds. Accumulating 1 hour per day is equivalent to swimming for 20 minutes, and colleagues will only feel that your sitting posture is particularly upright.

4. Tips for the combination of diet and exercise

1. Supplement carbohydrates before exercise

A slice of whole wheat bread or half a banana can provide; Combustion enhancer; Avoid breaking down muscles for energy during exercise. Hot coffee can increase fat oxidation rate by 3-11%, but remember to drink it after exercising.

2. Protein Plus Meal After Exercise

Muscle repair needs increase in low-temperature environments. Drinking a cup of warm whey protein and a few nuts within 30 minutes after exercise can both warm the stomach and prevent the body from entering; Famine mode ";.

5. Breaking through the platform period of black technology

1. Changing the exercise sequence

Placing habitual aerobic exercise after strength training can increase the fat supply ratio to 77% in a tired state. Just like using the phone on low battery first, the power-saving mode automatically turns on.

2. Cross training method

Jump rope this week and jump exercises next week, constantly providing new stimulation to the body. Just like always walking the same path will form footprints, changing sports projects can make fat unable to find defense loopholes.

Don't be fooled by the good figure covered by down jackets, winter is actually an invisible period of weight loss. When everyone else is putting on winter fat, your body is quietly turning into a 24-hour fat burning boiler. Starting from tomorrow, choose two groups of favorite actions and rotate them until spring On the day Tian took off his coat, everyone would ask if you had secretly changed to someone else.