Complete Strategy for Weight Loss Exercise
Exercise schedule during weight loss
People often ask me what is the most effective fast weight loss exercise.
Before we talk about the menu arrangement of the weight loss exercise program, we must first talk to you about heavy training and aerobics. There is a difference in the help to change your posture.
Retraining is important in maintaining long-term posture, because it can increase your muscle sensitivity to insulin, and more muscle mass can increase your tolerance to sugar.
However, the effect of heavy training to help short-term weight loss accounts for about 10%, so don't want to use hard work to cover a bad diet.
Don't think that you can eat more than one donut in your chest. For me, heavy training is to lose weight in the short term, just to keep your muscle mass.
In other words, you can not train at all, play the maple valley all day long, and then reduce the weight by 30 kilograms, but the muscle mass is also relatively lost.
And aerobic exercise is the opposite effect, not much help for long-term good posture.
Because the research shows that the more you run, the more the metabolism will fall, the muscle mass will not grow out or even become less, and then you will become fat when you suddenly run away.
But if you do a little more aerobic exercise in the short term, it is helpful for short-term weight loss.
Simply put, if your goal is to achieve good posture for a long time, you can choose to arrange heavy training + diet control, you don't need to do aerobics; but if your goal is to take pictures at the beach in July, then After the photo is taken, the fat is not bad, you can do more aerobics.
Weight loss exercise aerobic
Aerobic exercise in weight loss exercise
First of all, we must first talk about aerobic exercise. Aerobic exercise is a exercise that requires enough oxygen to provide energy.
Usually the heart rate is controlled at 50% to 75% of the maximum heart rate. Usually the energy source is mainly sugar and fat.
The sugar here refers to glycogen and blood sugar, and the fat refers to fatty acids and triglycerides.
Secondary energy sources are proteins, ketone bodies
The choice of energy source is determined by the intensity of exercise and the amount of sugar in the body. When the amount of sugar in the body is high, the sugar is used.
Then the intensity of exercise affects all kinds of hormones, as well as the body energy supply system.
When the exercise intensity is low, the body's energy supply is sufficient to suppress the source of sugar.
And this process takes about 15-20 minutes to suppress sugar and then use fat as energy.
But it doesn't mean that fat is not used at all 15 minutes ago, but it is not used so much. On the contrary, when the exercise intensity is high, sugar is used as the energy source to suppress fat consumption.
Aerobic exercise in weight loss exercise
This also creates a situation that you often hear, walking is more effective for weight loss, running and burning the mystery of polysaccharides and muscles, this is not completely wrong.
Because about 90% of the walking is really fat burning, but you only spend 100 minutes after 30 minutes, then only about 50-60% of the jogging is burning fat.
But if you run for 30 minutes, you will spend 300 cards, so jogging is a good choice.
But to say that you really do the aerobic benefits, for me it is not to consume calories, the more calories you consume, your body will also save energy and reduce metabolism.
The advantage of aerobics is that he can help your muscles use fat more effectively as a source of energy, because it allows you to grow new microvessels, lift mitochondria, boost fat burning enzymes, and increase muscle sensitivity to adrenaline. These four points can increase the speed of fat burning, so the study shows that after a period of aerobic training, the same intensity of exercise, fat use will improve many
How to add aerobics to the weight loss exercise menu?
I have said some aerobic good words, but I still feel that the weight has a steady decline. If I lose 1% of the total weight in a week, I don’t need to do aerobic exercise.
In particular, my personal aerobics will affect my strength. As I have lost for two months, I have seen a steady decline in weight, so I have to go 20 minutes to go shopping in Hong Kong. I have not done anything else at other times. What aerobic exercise
But everyone's aerobic arrangement during weight loss is different, there are many other masters who will do a lot of aerobics, and I just told you about the benefits and disadvantages of aerobics, just look at your own choices.
How to add weight to exercise
When you find that your weight can't fall, and then your diet is trying to control it, you can start with aerobic three times a week for 30 minutes, and your heart rate is controlled at around 130.
Then slowly increase the time, number of times or intensity, like it becomes 30 minutes and then the heartbeat is controlled at 140, or become aerobic training 4 times a week.
Anyway, it is slowly increasing the training until the weight is falling steadily.
But as I just said, the more aerobic you increase during this period, the weight may drop faster.
After you have finished reducing, suddenly do a lot of aerobic, you will easily get fat back
In fact, the right amount of aerobic training is helpful for fat burning, but it is recommended that you think about ways to control your diet to be effective in losing weight!
Weight loss exercise
Adjust the heavy training schedule in the weight loss exercise
First of all, we need to know that the muscle-producing period and the fat-reducing period, the difference in the amount of food intake, usually there will not be enough nutrients to build your muscles during weight loss, so it is said that the muscle-reducing fat is not for everyone. To
Sometimes even the muscles that repair your muscles are not enough. The muscles are destroyed but there is no nutrient repair. It is easy to over-train to make the body pressure, and then the muscles are easy to lose.
Therefore, during the period of weight gain, the retraining schedule during the weight loss period must be different.
Many people think that during the fat loss period, the most effective way to lose weight is to increase the number of movements and the number of groups, because the high number of training is equal to the modification line.
Therefore, the weight loss exercise of the upper and lower body fat becomes: a group of squats becomes 20 sculpture ass, and a group of three heads pulls into a 30-cut butterfly sleeve, but here we want to tell you a famous saying about foreign bodybuilding knowledge. He says:
If a high number of times can burn fat to modify the lines, then each teenager will have a particularly muscular line.
Weight loss exercise class table
During the weight loss process, the retraining schedule in the sports schedule is just the opposite.
What you should do is a little more high-intensity and low-number of multi-joint training. Because muscle strength is the most important thing to maintain muscle strength, not to increase the amount of training. Strength refers here to the weight you make.
The amount of training needed to maintain your muscles is actually much less than what you imagined. The 10-14 group that is done in one part a week is enough for you to maintain your muscle mass.
But the intensity, that is, once your strength drops, your muscle mass is more likely to decline, and you should advise that if you really feel tired and then lose strength, it is recommended that you do not need more training, but instead should lower training. Amount to maintain your training intensity
Knowing the above points, we know how to adjust the heavy training menu during weight loss.
Heavy weight multi-joint movements are arranged first
The six suggestions of squat, hard lift, bench press, shoulder push, pull down, and rowing are practiced with a large weight, and then the weight must be maintained. After all these six items have been arranged, they will arrange other auxiliary movements, as well as single joint and small muscle group training.
Adjust training time
The schedule of weight loss exercise time is very important. If you find that your class schedule will last more than 70 minutes, you can do a little less muscle training.
Because exercise is too long, whether it is heavy training or aerobic, the pressure hormone "cortisol" will rise, the synthesis of growth hormone, ketone, protein synthesis, etc. will decrease after cortisol rise, then your fat synthesis The rate will rise, in other words, reduce muscle fat.
Of course, everyone's physical condition is different, but I would recommend keeping the training time within 50-70 minutes in the state of undernutrition during weight loss. Of course, this is a very serious training for 60 minutes, not over there. Slide the phone with your feet.
Adjust the amount of training
If you find that your strength is starting to decline, the strength of the six items mentioned above cannot be maintained. I suggest you first check if you are in a bad state of life, such as not sleeping, stressing too much, drinking too much wine, etc. If there is no problem in life, it is to reduce the amount of training, and the number of training groups other than those six sports can be reduced until the strength of the six items is maintained.
How to arrange weight loss exercise
The most effective way to lose weight exercise, I personally recommend retraining and with diet control, in order to maintain a good posture for a long time.
Exercise schedule during weight loss
People often ask me what is the most effective fast weight loss exercise.
Before we talk about the menu arrangement of the weight loss exercise program, we must first talk to you about heavy training and aerobics. There is a difference in the help to change your posture.
Retraining is important in maintaining long-term posture, because it can increase your muscle sensitivity to insulin, and more muscle mass can increase your tolerance to sugar.
However, the effect of heavy training to help short-term weight loss accounts for about 10%, so don't want to use hard work to cover a bad diet.
Don't think that you can eat more than one donut in your chest. For me, heavy training is to lose weight in the short term, just to keep your muscle mass.
In other words, you can not train at all, play the maple valley all day long, and then reduce the weight by 30 kilograms, but the muscle mass is also relatively lost.
And aerobic exercise is the opposite effect, not much help for long-term good posture.
Because the research shows that the more you run, the more the metabolism will fall, the muscle mass will not grow out or even become less, and then you will become fat when you suddenly run away.
But if you do a little more aerobic exercise in the short term, it is helpful for short-term weight loss.
Simply put, if your goal is to achieve good posture for a long time, you can choose to arrange heavy training + diet control, you don't need to do aerobics; but if your goal is to take pictures at the beach in July, then After the photo is taken, the fat is not bad, you can do more aerobics.
Weight loss exercise aerobic
Aerobic exercise in weight loss exercise
First of all, we must first talk about aerobic exercise. Aerobic exercise is a exercise that requires enough oxygen to provide energy.
Usually the heart rate is controlled at 50% to 75% of the maximum heart rate. Usually the energy source is mainly sugar and fat.
The sugar here refers to glycogen and blood sugar, and the fat refers to fatty acids and triglycerides.
Secondary energy sources are proteins, ketone bodies
The choice of energy source is determined by the intensity of exercise and the amount of sugar in the body. When the amount of sugar in the body is high, the sugar is used.
Then the intensity of exercise affects all kinds of hormones, as well as the body energy supply system.
When the exercise intensity is low, the body's energy supply is sufficient to suppress the source of sugar.
And this process takes about 15-20 minutes to suppress sugar and then use fat as energy.
But it doesn't mean that fat is not used at all 15 minutes ago, but it is not used so much. On the contrary, when the exercise intensity is high, sugar is used as the energy source to suppress fat consumption.
Aerobic exercise in weight loss exercise
This also creates a situation that you often hear, walking is more effective for weight loss, running and burning the mystery of polysaccharides and muscles, this is not completely wrong.
Because about 90% of the walking is really fat burning, but you only spend 100 minutes after 30 minutes, then only about 50-60% of the jogging is burning fat.
But if you run for 30 minutes, you will spend 300 cards, so jogging is a good choice.
But to say that you really do the aerobic benefits, for me it is not to consume calories, the more calories you consume, your body will also save energy and reduce metabolism.
The advantage of aerobics is that he can help your muscles use fat more effectively as a source of energy, because it allows you to grow new microvessels, lift mitochondria, boost fat burning enzymes, and increase muscle sensitivity to adrenaline. These four points can increase the speed of fat burning, so the study shows that after a period of aerobic training, the same intensity of exercise, fat use will improve many
How to add aerobics to the weight loss exercise menu?
I have said some aerobic good words, but I still feel that the weight has a steady decline. If I lose 1% of the total weight in a week, I don’t need to do aerobic exercise.
In particular, my personal aerobics will affect my strength. As I have lost for two months, I have seen a steady decline in weight, so I have to go 20 minutes to go shopping in Hong Kong. I have not done anything else at other times. What aerobic exercise
But everyone's aerobic arrangement during weight loss is different, there are many other masters who will do a lot of aerobics, and I just told you about the benefits and disadvantages of aerobics, just look at your own choices.
How to add weight to exercise
When you find that your weight can't fall, and then your diet is trying to control it, you can start with aerobic three times a week for 30 minutes, and your heart rate is controlled at around 130.
Then slowly increase the time, number of times or intensity, like it becomes 30 minutes and then the heartbeat is controlled at 140, or become aerobic training 4 times a week.
Anyway, it is slowly increasing the training until the weight is falling steadily.
But as I just said, the more aerobic you increase during this period, the weight may drop faster.
After you have finished reducing, suddenly do a lot of aerobic, you will easily get fat back
In fact, the right amount of aerobic training is helpful for fat burning, but it is recommended that you think about ways to control your diet to be effective in losing weight!
Weight loss exercise
Adjust the heavy training schedule in the weight loss exercise
First of all, we need to know that the muscle-producing period and the fat-reducing period, the difference in the amount of food intake, usually there will not be enough nutrients to build your muscles during weight loss, so it is said that the muscle-reducing fat is not for everyone. To
Sometimes even the muscles that repair your muscles are not enough. The muscles are destroyed but there is no nutrient repair. It is easy to over-train to make the body pressure, and then the muscles are easy to lose.
Therefore, during the period of weight gain, the retraining schedule during the weight loss period must be different.
Many people think that during the fat loss period, the most effective way to lose weight is to increase the number of movements and the number of groups, because the high number of training is equal to the modification line.
Therefore, the weight loss exercise of the upper and lower body fat becomes: a group of squats becomes 20 sculpture ass, and a group of three heads pulls into a 30-cut butterfly sleeve, but here we want to tell you a famous saying about foreign bodybuilding knowledge. He says:
If a high number of times can burn fat to modify the lines, then each teenager will have a particularly muscular line.
Weight loss exercise class table
During the weight loss process, the retraining schedule in the sports schedule is just the opposite.
What you should do is a little more high-intensity and low-number of multi-joint training. Because muscle strength is the most important thing to maintain muscle strength, not to increase the amount of training. Strength refers here to the weight you make.
The amount of training needed to maintain your muscles is actually much less than what you imagined. The 10-14 group that is done in one part a week is enough for you to maintain your muscle mass.
But the intensity, that is, once your strength drops, your muscle mass is more likely to decline, and you should advise that if you really feel tired and then lose strength, it is recommended that you do not need more training, but instead should lower training. Amount to maintain your training intensity
Knowing the above points, we know how to adjust the heavy training menu during weight loss.
Heavy weight multi-joint movements are arranged first
The six suggestions of squat, hard lift, bench press, shoulder push, pull down, and rowing are practiced with a large weight, and then the weight must be maintained. After all these six items have been arranged, they will arrange other auxiliary movements, as well as single joint and small muscle group training.
Adjust training time
The schedule of weight loss exercise time is very important. If you find that your class schedule will last more than 70 minutes, you can do a little less muscle training.
Because exercise is too long, whether it is heavy training or aerobic, the pressure hormone "cortisol" will rise, the synthesis of growth hormone, ketone, protein synthesis, etc. will decrease after cortisol rise, then your fat synthesis The rate will rise, in other words, reduce muscle fat.
Of course, everyone's physical condition is different, but I would recommend keeping the training time within 50-70 minutes in the state of undernutrition during weight loss. Of course, this is a very serious training for 60 minutes, not over there. Slide the phone with your feet.
Adjust the amount of training
If you find that your strength is starting to decline, the strength of the six items mentioned above cannot be maintained. I suggest you first check if you are in a bad state of life, such as not sleeping, stressing too much, drinking too much wine, etc. If there is no problem in life, it is to reduce the amount of training, and the number of training groups other than those six sports can be reduced until the strength of the six items is maintained.
How to arrange weight loss exercise
The most effective way to lose weight exercise, I personally recommend retraining and with diet control, in order to maintain a good posture for a long time.
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