8 exercise weight loss knowledge points to achieve the best fat burning state

The key is not the number of times, but slow and sure

When doing strength training, we usually use several sets of movements as units. When setting goals, we usually adjust the intensity by increasing the focus and the number of sets. However, many people rush to complete the movements in order to achieve the set number goal, which actually has a bad effect. Instead of greedily increasing the number of sets each week, it is better to set a goal for yourself to do each movement slowly and firmly, which will actually burn more calories.

A fitness coach once shared that the best you can do is to do three more sets when you feel like you can't go on and are about to explode. Although it is painful, the last three sets will definitely be the best. Remember to stretch your muscles after strength training to avoid strain.

Be aware of your muscles at all times

Remind yourself to maintain the correct posture anytime and anywhere, don't hunch your back, and naturally tighten your abdominal and buttocks muscles when standing. This conscious action alone will allow you to slowly train your deep muscles. Once you can tighten or relax your muscles anytime and anywhere, it means that your muscles are flexible and controllable, and are in the best state for fat burning.

Protein supplementation after strength training

The reason why muscles feel sore after training is because the internal tissues are in a state of slight inflammation.

Through the process of continuous destruction and reconstruction, muscles will become stronger and stronger (in other words, if you don’t feel sore after doing strength training, it means the intensity is insufficient). Therefore, after training, supplement yourself with some protein. Egg whites, unsweetened soy milk, and low-fat milk are all good choices. Let these proteins help repair your muscle groups.

Eat small, frequent meals to prevent hunger pangs

Once the body feels hungry, it will release a signal to store fat, and the body will want to find high-sugar, high-fat foods to replenish it (this is why you always want to eat fried chicken in the middle of the night), so divide the three meals into 4 to 6 small portions, and never let yourself feel hungry.

Aerobic exercise should include both high and low intensity

The body can easily adapt to the intensity of exercise. If you choose the same aerobic exercise every time, and do it at the same intensity and time, your body will soon no longer feel tired (and it will no longer be effective!). Choose different aerobic exercises each time, and use different intensity settings (in addition to treadmills, gliding machines, steppers, and bicycles are all great). If you run by yourself, run at a moderate pace for 20 minutes, and then jog for 10 minutes before and after. This type of exercise can increase fat burning efficiency by 36% compared to regular running!

Continuous exercise time has the same effect as adding multiple exercises

Some people will make excuses for themselves, saying, "Oh, I can't find time to exercise every day because it takes so much time!" But studies have shown that continuous exercise and multiple exercises combined have the same effect (for example, 30 minutes versus 3 10-minute exercises). So you can seize every small opportunity to exercise, such as getting off the bus two stops earlier and walking a little more after work, or doing 20 sets of dumbbell exercises as soon as you get up.

Find ways to reduce stress in your life

Studies have confirmed that psychological stress does make people fat. This is of course related to the fact that we tend to seek food comfort when we feel stressed, but it also has something to do with hormone secretion. If your work and life make you stressed, find ways to relieve stress. Yoga and running are good ways. By stretching your body after exercise, the secretion of endorphins can also make you feel better.

Exercise needs to be varied

In addition to adding fun and making it less likely for us to get bored during exercise, doing a variety of different exercises can also develop different muscles. Through flexible stimulation, the body can be constantly in a state of "challenge" and need to consume more calories.