Take a few minutes a day to do these 4 moves to burn fat throughout the day

　　After a quick calculation, the question that weight loss enthusiasts are most concerned about, besides "how to lose weight quickly", is "Why are you not losing weight after exercising for so long?" Don't be too aggrieved. Touch your head.

　　Give me an example: Why can’t I lose weight even if I keep running 5 kilometers every day?

　　In fact, the human body is an amazingly adaptable machine. The body adapts to new exercise, especially aerobic exercise, within six weeks. If you've been running like this for a year, your body may have adapted for ten months.

　　This is of course not to say that aerobic exercise, such as running and aerobics, cannot lose weight. It just means that if you just do aerobic exercise with the same intensity (mostly not high) every day,…

　　The same amount of exercise, but your fat burning efficiency has dropped.

　　That’s why we recommend that people who use the same exercise method for a long time try to change some exercise methods regularly. If you have been doing aerobic exercise at a constant speed (such as jogging), you can try adding some strength training.

　　I don’t know if you have noticed that compared with the past when we could only run, aerobics, and swim to lose weight, we now have more choices for exercise, such as bodyweight training, dumbbell exercises, HIIT, etc.

　　So some people are always curious, what is the difference between aerobic exercise and strength training?

　　by definition

　　Aerobic and anaerobic exercise are essentially distinguished based on the proportion of the human body's energy supply system. Wow, it’s so complicated to put it this way. To put it simply, you can understand it like this:

　　Aerobic exercise: low intensity, rhythmic, longer duration, involving the whole body, such as jogging, swimming, cycling, etc.

　　Anaerobic exercise: high load intensity and strong instantaneity, such as strength training in the gym, lifting irons, sprinting, etc.

　　From the effect point of view

　　One of the main problems with using aerobic training to lose fat is that a considerable percentage of body weight is lost, that is, the loss of muscle weight. The goal that most people hope to achieve in fitness is to retain and grow muscle while burning fat.

　　Despite aerobic exercise While a calorie-restricted diet is an important part of any fat loss regimen, strength training plays a key role in burning body fat, promoting physique, and lifestyle. healthy also played a key role.

　　Strength training promotes physical and musculoskeletal growth, fat loss, and increased metabolism. Your body becomes a high-efficiency machine that consumes calories and burns fat.

　　Through strength training, for every 1 kilogram of muscle gained, the calories consumed are equivalent to burning 3 to 5 kilograms of fat in one year.

　　So is it necessary for girls to do strength training?

　　Many girls worry that strength training will turn them into King Kong Barbies, but in fact... they are overly worried. Strength training can indeed strengthen muscles, but this strength is not only reflected in size.

　　From a physiological point of view, female The content of male hormones in the body that promote muscle growth is much lower than male , so women generally don’t get bulky as a result of strength training.

　　Moreover, girls often do strength training, so that after losing weight, they will not only lose weight but not have curved lines.

　　To sum up, today I would like to recommend 4 actions to you: take 5 minutes every morning to follow this plan, and you will maintain a high calorie consumption throughout the next day and lose fat more efficiently.

　　Precautions for exercise and weight loss

　　Drink enough water before and after exercise

　　When our body is well-hydrated, muscles can stretch more easily. When doing weight loss exercises, it is very important to drink water appropriately.

　　​Warm-up exercises are essential

　　When doing weight-loss exercises, you should first do warm-up exercises. That is, start with light exercises and slowly increase the intensity.

　　Focus on moving parts

　　When doing weight-loss exercises, focus on the moving parts. While imagining that the moving part is stretching happily, try to stimulate the part correctly. This way the exercise effect will be doubled.

　　The more relaxed you are, the more effective it is

　　If you want to improve the relaxation effect, you might as well put a glass of milk on the bedside and drink a little while doing stretching exercises. This will have a better effect.

　　start easily

　　When doing weight-loss exercises, never hold on hard, do it slowly and to the extent that your muscles do not feel pain. Don’t be greedy and cause muscle strain!

　　Pay attention to breathing rhythm

　　Before doing weight-loss exercises, inhale and exhale comfortably to relieve tension in the surrounding muscles.

　　Don't change your posture randomly

　　When doing weight-loss exercises, do it as required and don't increase your movements just for the sake of good results, because this will cause damage to your joints and muscles.

　　Do it diligently every day

　　You must persist, because insisting on doing weight-loss exercises will not only relieve physical and mental tension, but also make your life full of vitality. (Reference website: Toutiao)