Work up some "manly sweat" and you'll get leaner and leaner the more you eat! How to burn fat comprehensively

The weather is hot, which is a great time to work out some "manly sweat". Many men who want to get a "lean" body shape, in addition to working out hard in the gym, now have a newer concept of being lean: eat more, move less, and be leaner, meaning that diet and fitness are both indispensable. By adopting interval high-intensity training (HIIT) and applying nutrition science, you can learn how to easily prepare dishes in 15 minutes. This 90-day diet and exercise plan can not only reduce fat but also increase muscle, turning yourself into a superhero.

When it comes to the "lean plan" that has become popular among many people, the first person to be mentioned is the internet celebrity, fitness coach Joe. Joe Wicks, who has a degree in kinesiology, is also a boxing coach. In 2014, he uploaded his lean diet video to the Internet for the first time. In just a few months, his number of fans grew from zero to hundreds of thousands. So he decided to spend more energy on social media to help more people take back control of their bodies, achieve their weight loss goals, eat more food, improve training efficiency, and burn fat in a healthy and harmless way.

The new concept of leanness: no strict dietary restrictions, no hunger

As for what is the "lean plan"? How should it be done? Joe. In his new book "Eat More and Leaner in 15 Minutes", Weeks emphasized that the new concept of leanness is: no strict dietary restrictions, no hunger; no being a prisoner of dieting, no fighting against weight; no eating low-calorie meals, using nutrition to slightly change habits, easy to implement, zero pressure, and breaking the yo-yo effect of dieting. He said that eating more and exercising less will make you leaner, and you should pay attention to eating "reduced-sugar meals" on weekdays to provide the body with necessary energy, eat "carbohydrate supplement meals" after exercise to increase muscle and burn fat, and enjoy "snacks and desserts" between meals without feeling guilty.

Another focus of the lean plan is "interval high-intensity training (HIIT)", which features aerobic HIIT for beginners and resistance HIIT for advanced ones. It can be done at home, 4-5 times a week, 20 minutes each time, which can produce the afterburn effect of fat loss and allow you to eat more.

Burn fat and build lean muscle with high-intensity interval training (HIIT)

HIIT is a very effective training method to burn fat. When doing HIIT, you should use your greatest strength to perform short bursts of movement, with low-intensity activities or rest in between recovery periods. For example, do 20 seconds of movement, then rest for 40 seconds, and repeat for 15 to 20 minutes. Anyone who participates in the "90-Day Transformation, Shaping, and Maintenance" program must do HIIT regardless of age or physical condition. It not only burns fat quickly, but also greatly improves cardiovascular condition and enhances physical fitness. Each movement is not easy, but each one takes less than 20 minutes, and after you finish, you will wait for the body fat to disappear, and you will feel it is worth it.

Doing HIIT depends on your physical fitness. Taking the treadmill as an example: if you are a beginner, HIIT should be equivalent to uphill brisk walking or jogging; if you have better physical fitness, it may be equivalent to sprinting. The goal is to get your heart rate as high as possible during strenuous exercise and then recover during rest periods.

Low-intensity aerobic exercise such as steady-pace jogging will only burn calories during exercise, but HIIT is different. After the exercise, the calories will continue to be burned for up to 18 hours. This is called the "afterburn effect," where the body is working to repay the oxygen consumed by the system and return to a resting state. At this time, your metabolic rate increases, and your body will burn more calories and more fat first. The more intense the exercise, the higher the oxygen debt, so you should try to push yourself to the limit every time. If you have any health problems, ask your doctor for advice first.

HIIT Do This

The principles of HIIT can be applied to any aerobic exercise equipment, such as treadmills, cross trainers, rowing machines, and exercise bikes, and can also be applied to bodyweight training, such as burpees, hill climbing, skipping rope, or sprint running. Choose a sport or a combination of several sports, and consider whether it is suitable for you and whether it is challenging. You can do the same type of HIIT every time, or mix it up with different exercises, such as using the rowing machine one day and the cross trainer tomorrow. As long as you work hard and enjoy the process of exercising, that's enough.

Warm up before doing HIIT

Before doing HIIT, be sure to warm up according to the movements. For example, if you are going to sprint on a treadmill, it is recommended to walk or jog briskly first and then start sprinting. The purpose of warming up is to activate the muscles and joints in preparation for the next movement. Warming up is very important to prevent injuries and ensure you get the most out of your exercise.

Go out and do HIIT exercise

After the warm-up, you can start doing HIIT. The most effective ratio of exercise and rest is that the rest time is twice as long as the exercise time. For example: train for 20 seconds and rest for 40 seconds, or train for 30 seconds and rest for 45 to 60 seconds. When you rest, you can slow down or stop the movement completely. Repeat for 15 to 20 minutes. It may not seem like much, but it's enough to burn calories. Just once a day is good, and do it well.

Do HIIT at this time

You can do aerobic HIIT at any time, but it is recommended that you choose the time when you feel most energetic. Maybe in the morning before work, or in the evening. Remember, after you exercise, you "earn" the post-exercise carbohydrates. For best results, this should be done 4 to 5 times a week.

Here are two sets of HIIT exercises that you can do at home. It is recommended that you do both sets twice a week (4 times in total). If you want, you can add one more HIIT:

Exercise 1: Cardio HIIT

This workout includes three bodyweight exercises that will get your heart rate up and the fat melting away. No equipment is needed, just a small area, either in your yard or living room:

1. Raise your knees high.

2. Climb the mountain in place.

3.Burpee.

Raise your knees high for 20 seconds, rest for 40 seconds; do mountain climbing for 20 seconds, rest for 40 seconds; do burpees for 20 seconds, rest for 40 seconds.

Repeat this cycle 5 times, for a total of about 15 minutes. If it seems too easy, exercise for 30 seconds and then rest for 30 seconds.

Exercise 2: Resistance HIIT

This full-body workout takes longer than aerobic HIIT because the focus is not only on getting your heart rate up, but also on building firm muscles through resistance training. As your muscle mass increases, your metabolic rate will increase, which means you'll get leaner, burn more fat, and enjoy more delicious food.

You will need a set of dumbbells for resistance and an exercise mat. If you're a beginner, start with lighter weights and increase the weight as you get stronger. The following movements should be completed in a cycle, and you should do them as many times as you can within 30 seconds. Rest for 45 seconds between each rep. As you get stronger, you can reduce the rest time to 30 seconds, or do 5 full cycles:

1. Push-ups plus dumbbell rowing.

2. Dumbbell squats.

3. Shoulder press.

4. Dumbbell lunge.

5. Bicep curl.

1. 30 seconds of push-ups and dumbbell rows (you can let your knees touch the ground), then rest for 45 seconds.

2. 30 seconds dumbbell squats, 45 seconds rest.

3. 30 seconds of shoulder press, 45 seconds of rest.

4. 30 seconds dumbbell lunges, rest 45 seconds.

5. 30 seconds of biceps curls, 45 seconds of rest.

Repeat this cycle 3 to 5 times, depending on your fitness (about 30 minutes).