Your body shape determines how you exercise! People who are prone to obesity can lose weight by exercising like this

[Body type prone to gaining weight]

People with high body fat are suitable for doing aerobic exercise on an empty stomach.

* (1) Suitable exercise time *

People who have a lot of fat accumulated in their bodies are advised to exercise every day, and each time lasts at least 30 minutes. But more importantly, you have to increase opportunities for activity in your daily life; not just think about exercising at specific times. In fact, you can create opportunities for exercise whenever you go to the bathroom, go to the parking lot, or watch TV. In other words, you must subconsciously tell yourself "I can exercise at any time as long as I'm awake."

* (2) Suitable exercise methods *

People with high body fat are not suitable for high-intensity exercise. Therefore, I recommend "strength training" that does not require any equipment and only uses the body. Because your own weight is heavier than the equipment, the effect is better.

In addition, it is recommended to exercise with a strength of about 60-70% of your body weight, and then slowly increase the number of rounds and repetitions. Secondly, for people with high body fat, the most ideal exercise is "brisk walking". Compared with simply walking, walking on a slightly out of breath and inclined slope is not only beneficial to joint health, but also effectively burns body fat.

* (3) Recommended exercise: Fasting aerobic exercise *

The so-called fasting aerobic exercise refers to aerobic exercise performed directly after getting up without eating or drinking any food. The food we eat is converted into glucose in the body, transported into the blood, and stored in the muscle or liver in the form of "glycogenotype". Once the body stops taking in carbohydrates, it will break down the glycogen stored in the body for use; if it is still not enough, it will convert protein or fat into energy to help burn fat. Therefore, in order to burn body fat, I recommend exercising on an empty stomach.

In addition, when doing aerobic exercise on an empty stomach, protein and fat in the body will be lost at the same time. In other words, it is an ideal exercise method for people with high body fat who want to lose both muscle and fat at the same time. However, for people who are thin and have little muscle mass, doing aerobic exercise on an empty stomach may have the opposite effect. The same applies to patients with diabetes. Once they perform aerobic exercise on an empty stomach, their blood sugar levels will drop rapidly, leading to symptoms of hypoglycemia. Please be careful.

* (4) Recommended dietary intake *

Eat mainly protein foods such as salmon, tuna, egg whites, chicken breast, beef, soybeans, etc., and try to eat less foods containing carbohydrates and fat. In addition, if you take vegetables with protein, you can take in fiber and vitamins at the same time, killing two birds with one stone.

However, once the fasting period becomes longer, the calories consumed subsequently will be converted into fat first. Therefore, it is recommended to eat three meals regularly to reduce the accumulation of fat in the body. If you want to reduce hunger between meals, it is recommended to consume water and vegetables to maintain a sense of fullness. Also, most importantly, do not eat after 6pm.

If you want to lose weight, eat this way

The recommended diet is based on 20% carbohydrates, 40% protein, and 40% fiber.

This article is from Caishi Culture "The Strongest Fat-burning Muscle Strength Training, Change Your Body Shape"