13 exercise weight loss tips to speed up fat burning

The latest medical research shows that under normal physiological conditions, blood lipid and blood sugar levels will rise after a meal, fatty acids enter adipose tissue from the blood for storage, and the synthesis of fat metabolism is greater than decomposition. At this time, even high-intensity exercise cannot effectively reduce fat.

Before a meal, the human body is in a state of hunger, the body fat is broken down, and fatty acids are released into the blood. At this time, increasing body activity can effectively consume energy, reduce fat, and lose weight. It is particularly important to note that excessive exercise before meals can easily cause hypoglycemia, so the amount of exercise should not be too much. You can supplement with bananas and biscuits beforehand.

2. Standing exercise

Standing still for 15 minutes can burn 25 calories! In addition to standing more and sitting less, try to stand when exercising.

3. Take 5 as the added value

Increasing exercise time by 5 minutes or doing strength training 5 more times can increase fat consumption.

4. Alternate up and down

Alternating upper and lower body exercises can burn more calories.

5. Single-leg exercise

Any exercise can be practiced on one foot, which not only improves balance but also increases strength and burns calories.

6. 30 to 45 minutes of exercise time

If aerobic exercise lasts for more than 30 minutes, the body's fat will be mobilized to provide energy for the human body. The highest record of fat energy supply can reach 85% of the total consumption, entering the best stage for weight loss. After exercising for more than 45 minutes, fat consumption begins to decrease again. Therefore, experts recommend that the aerobic exercise time during weight loss should be 30-45 minutes.

7. Decomposition Exercise

Break the exercise into smaller parts. For example, after 10 minutes of moderate-intensity exercise, relax for 30 minutes to 1 hour (if you are at home, do housework during this time; if you are outdoors, you can walk and enjoy the scenery), and then do another 10 minutes of moderate-intensity exercise. Can be repeated 2 to 3 times.

The principle is that every time you stop, your body continues to be in an excited state and needs to consume energy to return to its original state, thus maintaining a high fat burning rate. Because there are 2 to 3 times of this "after-burning", the effect of exercise is compared to a 30-minute full-length exercise, and it can consume more fat and the metabolism is pushed to the extreme.

8. Start a new button

Every four weeks, change the speed, resistance, and incline of the machine. If you have a special liking for treadmills, it is recommended to change the incline frequently to burn more calories. You can also constantly change the direction of running, such as running backwards, to reduce fatigue and maximize energy consumption.

9. Use a fitness ball

Using a fitness ball for body shaping exercises can burn 10-15% more calories than on a mat and improve balance. In addition, using the armrests as little as possible when using the equipment can also burn 10% more calories.

10. One week after the end of menstruation

At this time, estrogen is secreted in large quantities. Not only will you feel happy, but your entire physiological cells will also become active. You will digest and absorb well, and your metabolism will be fast. Both your physiology and psychology will be at their peak. During this week's practice, you should appropriately increase the intensity or extend the time. Combined with diet control, you can definitely get twice the result with half the effort.

11. Do strength training 2 to 3 times a week

Have you noticed? Sometimes our weight has not increased, but our waist and abdominal circumference have increased. It turns out that the muscles have turned into fat! A little bit of strength training can help us maintain that very necessary muscle. It can keep us smooth and elastic visually and tactilely, but not as strong as a muscular woman.

Doing strength training 2 to 3 times a week can help you lose about 0.8 kg of fat and "create" nearly 0.5 kg of muscle. These muscles will continue to consume calories. 500 grams of muscle can burn an average of 35 to 50 calories per day. Doing strength training 2 to 3 times a week can burn an additional 350 calories.