10 ways to eat secretly to burn fat in a super-effective way

Do you want to have perfect curves, run and exercise every day, but the results are always not as expected? According to a foreign website (livestrong), 10 methods to accelerate fitness effects have been compiled. You can push your fat burning ability to the limit in the same amount of time, but don't forget to warm up before exercise to avoid overloading your muscles and causing injuries.

1. Pyramid training method

It is mostly used in weight training, from light to heavy, which is a gradual approach and causes less damage to muscles. Taking dumbbells as an example, when you start exercising, you can start with lighter weights but lift more times, and then slowly increase to heavier weights and slowly decrease the number of times.

2. Interval training

A type of interval training called Tabata was invented by Dr. Izumi Tabata of Tokyo University of Physical Education in Japan. It involves performing aerobic and anaerobic interval training simultaneously within 4 minutes, for a total of 8 cycles. Each cycle includes 20 seconds of training and 10 seconds of rest, for a total of 4 minutes. The rest can be static/walking rest or low-intensity training.

3. Interval running

Many studies have shown that indirect training can improve the effectiveness of exercise and increase the speed of weight loss. For example, if you spend one hour exercising, instead of jogging, it is better to alternate between brisk walking and strolling in the middle, which will have a better fat burning effect. If you are a novice, it is recommended that you run for 30 minutes and walk for 10 minutes to better maintain your daily exercise goals.

4. Mix cardio and weight training

When you go to the gym to exercise, after warming up, run or ride a bike for 30 to 40 minutes, then do 15 squats or 10 sit-ups, and finally stretch to finish. This just fills the 1 hour exercise time and is also very helpful for fat burning.

5. Reduced weight training method

The drop set training method is usually used to help muscle growth. For example, when practicing dumbbell weightlifting, when you are almost exhausted, reduce the weight of the dumbbells by 30-40% until you can get to a load-bearing state. You can repeat this step twice without resting in between.

6. Plyometric training

Plyometrics can burn a lot of calories in a short period of time. If you practice it often in your life, it can bring you abundant physical strength, flexible joints and strong core muscle strength. For enhanced training, you can place a box on the ground to differentiate it from the ground, then jump up and down the box. Each round trip counts as one time. Stay for 5 to 10 seconds each time. Do this 15 times in a row, adjusting the number of times based on your physical condition.

7. Super Set

A superset means "back to back" movements, which can train muscles to achieve maximum growth in a short period of time. It can save the rest time of the previous muscle group and immediately switch to the next spare muscle group. You can work two-by-two, such as back and chest, biceps and triceps, quads and legs, etc. Try using dumbbells to enhance the effect.

8. Composite Set

Similar to a super set, but different from the interactive exercises between two muscle groups, the compound set uses two movements to stimulate and train the same muscle or muscle group alternately, and the rest time between sets is minimized, so the stimulation to the muscle or muscle group is very large and concentrated.

9. Strength Kit

By adding a set of training containing more than 3 movements for the muscles in the same part without resting in between, you can train muscles of very excellent quality in a short period of time and sculpt beautiful lines. Do each movement about 8 to 12 times, pausing for 10 seconds in between to keep the muscles in a tense state, which can consume more calories and fat.

10. Two moves in one

Try combining two movements together in strength training, for example, a squat combined with a raise with dumbbells above your head; or linking a lunge to a push-up exercise. This not only brings balance and stability to your muscle training, but also has a better fat-burning effect.

★ (http://www.top1health.com/Article/249/15501)