What are the best exercises for fat loss?

Maybe we often hear the female friends around us shouting about losing weight every day, but to lose weight we must learn to use scientific and effective methods to achieve the goal of losing weight as quickly as possible, to better shape a healthier body, to dress better and better, and to have a great positive impact on our marriage. Our female friends all want to compete, so let us learn about the best fat-reducing exercises.

1. Aerobic exercise is the main method, but it must be combined with appropriate muscle strength training.

If you want to lose fat, you can implement a plan that focuses on aerobic exercise and combines it with appropriate muscle strength training. Most research reports show that if "aerobic exercise + strength training" is compared with "aerobic exercise alone", when the strength training + aerobic exercise method is used for a long time (at least 12 weeks or more), the effect of reducing body fat is greater than the effect of aerobic exercise alone.

After doing aerobic exercise for a period of time, when doing strength training, the large muscle groups of the body will be trained. The main effect of weight training of large muscle groups in fat loss is to increase the basal metabolic rate. On the basis of aerobic exercise training, weight training can increase the net body weight. The increase in net body weight can increase the basal metabolic rate, so that more energy is consumed every day (the basal metabolic rate is 60-70% of the energy consumed every day), thereby achieving the effect of fat loss.

2. Use the correct exercise method

What kind of exercise method you want to adopt is different for everyone, but you can understand the following points to help you understand what you should pay attention to in the correct exercise method.

Warm up before exercise

The consumption of fat requires a long process. When you feel your whole body is hot and sweating slightly after exercise, your fat has just entered the burning state, and this process takes 15 to 20 minutes, which is the warm-up. Ladies who want to lose weight, don’t think that exercising will burn fat. If you don’t exercise for a certain period of time, fat will not be burned. Therefore, you must remember to warm up in advance, which will prompt the fat to enter the burning state.

Breathe through your nose

When exercising, breathe in and out through your nose, rather than your mouth, to help steady your heart rate. You know, when your heart rate reaches a certain rate, you will feel short of breath and have the urge to give up. Conversely, controlling heart rate can improve physical endurance, effectively extend exercise time by 15 to 20 minutes, and burn more calories. You may feel uncomfortable at the beginning, but don't be discouraged. After practicing 6 to 8 times, you will gradually get used to it.

Our female friends must pay great attention to the above content. What are the best fat-reducing exercises and the best ways to lose weight? They can effectively help us avoid the toxic side effects of drug treatment and other treatments on our bodies. I hope everyone can achieve the goal of weight loss as soon as possible and shape a perfect body.