Unveiling the Fat Burning Advantages of Strength Training: 5 Actions to Sculpt Your Body More Efficiently

The most common soul teasing question in the gym: Why is it that someone who runs for an hour is not as effective as someone who beats iron for 20 minutes? This is not mysticism, strength training hides the scientific code to make fat "self ignite". When you are still struggling with the body fat scale numbers, smart people have already carved breathing muscle lines with iron blocks.

1. Why does masturbation burn more money than just aerobic exercise?

1. Continuous burning effect after exercise.

After 30 minutes of strength training, the body's process of repairing muscle fibers can continue to burn calories for more than 48 hours, which is equivalent to installing an invisible fat burner in the body. In contrast, after stopping jogging, the calorie consumption is basically paused by pressing the pause button.

2. Muscles are a major energy consumer.

For every 1 kilogram of muscle gain, 12-15 more calories are consumed per day in basal metabolic energy. Long term strength trainers are like carrying several 24-hour "metabolic accelerators" with them, burning several more cups of milk tea calories than others while lying down.

2. Analysis of 5 Golden Compound Actions

1. Squat [SEP], known as the king of action, can activate more than 90% of the lower limb muscle groups simultaneously. When executed correctly, the core muscle group will automatically tighten like a natural waistband. Always align your knees with your toes and imagine sitting in an invisible chair while squatting.

2. Hard Pull

This movement teaches you how to bend down correctly and strengthen the entire posterior chain muscle group. The starting posture is like that of an athlete preparing for a high jump. When lifting the barbell, use your hips to push forward and feel the tension of the hamstring muscles being stretched.

3. Lying press

is an essential movement for building upper limb strength. Unlike push ups that only use one's own weight, weight-bearing presses can accurately adjust the intensity. Use the palm root as the main point of force, imagine pushing the barbell into the ceiling.

4. Pull Up

The most cost-effective upper limb training, completing the first standard pull up feels like unlocking new achievements in life. The grip distance is slightly wider than the shoulders, and during the ascending phase, the scapula sinks first before exerting force to avoid the "shoulder shrugging" error.

5. Recommendation

The key to shaping a three-dimensional shoulder is to control the falling speed, imagine catching a falling crystal ball with slow motion. Keeping the forearm always perpendicular to the ground can avoid compensatory force from the wrist.

Three safety rules that beginners must know

1. Action quality is greater than weight

Instead of lifting a large weight in the wrong posture, it is better to practice standard movements with an empty pole. The sense of muscle recruitment is more important than the number of barbell plates, and during training, you can check your movement trajectory in front of the mirror at any time.

2. Progressive overload

The weekly weight gain should not exceed 10% of the previous training, and the nervous system should be given time to adapt. You can use a mobile phone memo to record each training data, but you don't have to be obsessed with digital competitions.

3. Training Nutrition Recovery Iron Triangle

supplementing protein during the 30 minute golden window after training is like delivering repair bricks to muscles. Ensuring that the secretion of growth hormone is four times higher when sleeping for 7 hours than when awake is the true 'lying down thin'. When you see those charming figures in the gym, they must understand that true fat burning masters are not competing with treadmills, but know how to awaken dormant muscles with iron sculptures. Starting today, try to redefine your way of exercising with strength training.