Best fat burning effect! Light Yoga + Pilates

"Why can't I lose weight?" I often tell my students that instead of blindly seeking ways to lose weight, it is better to first understand the reasons why you gain weight. Only then can you get rid of fat and sculpt your body more effectively, and at the same time learn a healthy lifestyle.

1. Fat-rich obesity type: Eating too little low-calorie and oil-free food every day causes the fat and calories to accumulate.

2. Muscle-less obesity type: Muscles lack nutrients and training, or they atrophy due to excessive training, and their metabolic capacity decreases.

Based on these two main reasons for obesity, I designed the "Apple Exercise" in this book from two aspects: "eat more fat-burning foods" and "do less wrong exercises". It starts with the concept of "aerobics" and brings out the "fat burning effect" of "medium and low intensity exercise". The movements are combined with simplified "yoga" and "Pilates", making it easy for everyone to get started and avoiding the impact of high-intensity exercise on muscles and bones. Specialists have also said that high-intensity exercise is mostly "anaerobic exercise". First, it burns the glycogen calories in the muscles, while the fat in your internal organs and blood remains unchanged. Second, high-intensity exercise can temporarily increase your "active metabolic capacity", but it has little effect on the "basal metabolic capacity" that controls the genes for lifelong obesity.

Yoga originated from ancient Indian culture. It is a series of methods to cultivate the unity of body and mind, mainly including: asanas to regulate the body, breathing to regulate the breath, meditation to regulate the mind, etc. Pilates is a sport developed by German fitness coach Joseph Pilates in the 20th century. It advocates "contrology", which combines controlled muscle stretching, balance, strengthening and breathing, and mainly trains the core muscles of the human body.

The action includes: warm-up → breathing → core muscle training → stretching and rest

Both aerobic fat burning and anaerobic fat sculpting are great!

Traditional yoga is difficult, has many schools, and takes a long time to learn, making it difficult for the average person and fat students. Pilates is a continuous movement that requires practice with bare hands or sometimes with the aid of equipment, and also requires guidance from a coach. In order to improve the practicality of the slimming exercises in this book, I simplified the movements of the two, reduced the difficulty, and added apples as auxiliary tools to make it easier for everyone to learn and do them on their own; but I retained and combined the characteristics of breathing, concentration, core training, full-body stretching, etc., and integrated the entire process from warm-up, exercises, and rest movements to enhance the effects of fat burning and body shaping.

Because they all exercise deep muscles, you will not become bigger, but will have a slimmer figure, and it also has the effects of correction and stress relief; it also promotes the circulation of blood, water, and lymphatic system, and can also improve skin and immunity.

The key to breathing when doing the apple exercise is to "inhale and exhale" correctly, and you will "feel thinner" first!

1. Use abdominal breathing to guide your strength. The gentler the strength, the more effective the fat burning effect.

2. The main steps of the movement, such as stretching, turning, and lifting, are mostly performed in a state of exhaling, contracting the abdomen and exerting force; during preparation and returning to the center, most people inhale, relax the abdomen or breathe naturally.

3. For beginners, it is OK to breathe naturally during the process. Do not hold your breath, otherwise you will experience symptoms such as dizziness and nausea.

4. Focus your mind on luck, lifting, stretching, stabilizing the body, and the correctness of your limbs to build muscle endurance.

This article is from Apple House Publishing's "The Most Powerful Aerobic Stretch in History! Zero fat apple exercise