How to lose fat and build muscle

Many female friends are particularly concerned about their appearance and want to use external methods to help themselves achieve the effect of weight loss. At the same time, they also want to have a full body of muscles, so that we can make our body curves more beautiful. I believe that no one is not interested in methods of fat loss and muscle training. Let me popularize the methods of fat loss and muscle training in detail.

Climbing stairs is an aerobic exercise and an effective way to lose weight. If you have the perseverance to stick to it for a month, you will see the results.

1. Climbing stairs is an aerobic exercise. The main exercise parts are the thighs, but it can also exercise the whole body. Like other aerobic exercises, stair climbing makes the body heat up and helps fat metabolism. If you persist for 30 minutes each time, you can consume about 202.25 kcal of calories, which is very effective for weight loss. However, losing weight is a comprehensive project. While insisting on correct exercise every day, you must also combine it with a reasonable diet and a regular schedule to truly achieve a healthy weight loss effect.

2. When exercising by climbing stairs, you should first consider your actual situation. Middle-aged and elderly people have varying degrees of osteoporosis, especially some people who are too obese. Climbing stairs puts greater pressure on the knee joints. Therefore, these people must grasp the relationship between speed and duration. At the beginning, you should take a slow pace and stick to it for a period of time, then you can gradually increase the speed or extend the time, but not too intensely, otherwise it will increase the burden on your heart and lungs. If you feel any discomfort while climbing stairs, you should stop exercising immediately. It is particularly important to note that people with old knee injuries should avoid stair climbing exercises as much as possible.

Everyone can try to use the above methods of reducing fat and training muscles to help themselves achieve the effect of weight loss. You can do some aerobic exercises at home, which can effectively help us lose weight while improving our lung capacity. It can help us effectively resist the negative harm caused by diseases such as colds.