To burn fat and lose weight, is it better to exercise during the day or at night? 11 sports strategies done right?

If you want to lose weight, most people know that exercise is essential. However, there is an optimal time and a correct method for exercise. Are you doing it right? Do you exercise during the day? Or exercise at night? What kind of exercise should we do to improve the effectiveness of exercise, burn fat and lose weight? Below are 11 strategies for weight loss through exercise. Why not take a look and see if you have achieved them?

11 strategies for losing weight through exercise

1. Aerobic exercise and strength training complement each other

Aerobic exercise can effectively burn fat, while strength training can strengthen muscles, firm up body lines, and improve metabolism. The two complement each other. If you want to lose weight, you can't neglect either of these two types of exercise. However, in the early stages, aerobic exercise should be the main focus, supplemented by muscle strength training, to reduce body fat. After 1 or 2 months, in order to prevent the basal metabolic rate from slowing down and causing the rate of weight loss to slow down or even stagnate, the time of muscle strength training must be increased to achieve continued weight loss.

If you want to lose weight, you must strictly exercise 3 to 5 days a week, alternating between aerobic and strength training for 30-60 minutes. Or exercise 3 to 5 days a week, 60 to 90 minutes each time. If you really can't spare 30-60 minutes a day, the method of exercising in fragmented time that accumulates over time will also work. If you continue for 3 months, the effect will be quite significant.

If you want to lose weight, you must strictly exercise 3 to 5 days a week, alternating between aerobic and strength training for 30-60 minutes. Or exercise 3 to 5 days a week, 60 to 90 minutes each time.

2. Morning exercise is the best time to lose weight

If you want to spend 60 minutes exercising, the best and most efficient time is in the morning. Because people's metabolism throughout the day follows the following pattern: Before you wake up in the morning, your metabolism is at its lowest point. Then it slowly rises, reaching its peak after dinner, and then remains at that level until you go to bed, when it gradually declines.

Both diet and exercise can change the rate of your metabolism. If you exercise right after waking up, your metabolism will rise earlier and increase throughout the day, burning more calories. So the real benefit of exercise is that in addition to burning calories during exercise, you can also burn 180-400 calories more than usual within 6-8 hours after exercise.

If you can do 5 morning walks a week, each time you can complete a distance of 4,500 meters. In addition to the 250-400 calories burned during exercise, plus the "added value" of 180-400 calories after exercise, you can lose 1.8 kg of fat in a month and about 21 kg in a year. Of these 21 kilograms, what you lose is not water or muscle, but the fat that you need to lose the most!

Arranging time for exercise in the morning can achieve twice the result with half the effort. Getting up an hour earlier is not an impossible task, but a question of whether you are willing to do it or not. Get up early, exercise, take a shower, and start your work day with renewed energy and rosy complexion. You will find that life is more positive and efficient!

Both diet and exercise can change the rate of your metabolism. If you exercise right after waking up, your metabolism will rise earlier and increase throughout the day, burning more calories.

3. Get your heart rate up, but don’t force it

How effective your weight loss is has a lot to do with how long you exercise. Therefore, it is best not to choose the kind of exercise that will make you exhausted after doing it. For example, while it doesn't take very long to do 50 push-ups (as long as you finish them), it's easy to get tired of it. If you replace it with a brisk walk for 10 minutes (a little slower than rushing to punch in before work), you will feel relaxed and happy. What's more, it burns 10 times the calories of push-ups!

4. Exercise intensity is sufficient and lasts for at least 30 minutes

The intensity of aerobic exercise should be at least 60% of the maximum heart rate. So, for example, if you go shopping in a department store on the weekend, although your feet and legs will be sore and numb at the end of the day, its fat-burning efficiency is not as good as a one-hour faster, more intense brisk walking or stepping on a stepper. People who want to lose weight should do aerobic exercise of appropriate intensity for at least 30 minutes to burn more fat. In addition to helping you lose weight, it can also increase your cardiopulmonary function, flexibility, etc. Remember to choose an exercise intensity that makes you a little out of breath but not too out of breath, so that you feel a little tired but can still last for more than 30 minutes.

5. Cross-training, fast fat burning and weight loss with half the effort

Most people know that if they want to lose weight quickly and healthily, they should do 30-60 minutes of aerobic exercise! But not everyone can make time for exercise every day. Cross Training, which has been very popular in recent years, alternates strength training and aerobic exercise, and its fat burning efficiency is at least 15% higher than doing aerobic exercise alone. As long as you spend less time exercising, you can still achieve good results, allowing many busy modern people to easily lose weight through exercise.

The muscle strength exercises in cross-training can promote blood circulation and make blood flow smoother. In addition, the oxygen inhaled during aerobic exercise can enhance the fat burning ability of muscles and double the weight loss effect! At the same time, cross-training is not only highly variable, but the muscle strength exercises in it can also regulate the accumulated fatigue of aerobic exercise, reduce lactic acid accumulation, and make the body feel lighter!

You can do 5 minutes of aerobic exercise followed by 1 minute of strength training, alternating between 6-7 rounds for about 30-60 minutes. For example, 5 minutes on the stepper + 1 minute of dumbbell exercise, 5 minutes on the stepper + 1 minute of dumbbell exercise.

6. Dieting to lose weight will make your metabolism lower and it will be harder to lose weight

If you diet and your calorie intake is lower than your basal metabolic rate, it will cause muscle loss, and even if you lose weight, your muscles will be loose! When you diet for one day, your body's metabolic rate will naturally decrease by as much as 15 to 30%. Although you eat less, your body consumes less. This result not only makes it more difficult for you to lose weight, but also affects your health.

What's worse, the central nervous system is stimulated and increases your appetite, causing you to eat more afterwards. If you lose weight by eating a normal, balanced diet and exercising, you can avoid the problem of a lowered metabolism. In addition to exercise, you should also eat a normal diet and never just seek quick results.

If you diet for one day, your body's metabolic rate will naturally decrease by 15 to 30%. Although you eat less, your body consumes less. This result not only makes it more difficult for you to lose weight, but also affects your health.

7. After successfully losing weight, continue to exercise 3 days a week

Exercise is the most effective and lasting way to lose weight. Maintaining a healthy weight and a decent appearance is a lifelong task. The best way to choose exercise as a way to lose weight is to make exercise a part of your daily life.

Even if you have achieved your weight loss goal, don’t rush to put your sneakers away! At this point you should have fully realized that continuous exercise makes you happier and healthier! You can adjust your exercise from 5-6 times a week to 3 times a week and continue to exercise to improve your fitness level and maintain your weight loss results.

8. Don’t weigh yourself 2 weeks before starting exercise

You read that right! Except for writing down the original weight on the first day of weight loss, please ignore the weight numbers in the first 2 weeks when you start exercising continuously!

This is because when you first start exercising, your muscles increase day by day, but fat burning is not that fast, so your weight will increase instead of decrease. If you use a body fat scale, you will see that although your weight is increasing (or remains the same), your body fat is decreasing day by day. As long as you don’t overeat just because you’ve exercised, you’re guaranteed to see good results in weight loss in 2-3 weeks!

9. Aerobic exercise can effectively burn fat

Aerobic exercise is recognized by the medical community as the most effective way to burn fat. What exactly is aerobic exercise? As long as it is a whole-body, sustained movement, such as walking, jogging, cycling, swimming, aerobic dance, in-line skating, badminton, tennis, skipping rope, etc. As long as it lasts for more than 30 minutes, it is an excellent aerobic exercise. When exercising to lose weight, aerobic exercise must be the main focus to be more efficient! Prepare a pair of good sports shoes and sweat-wicking and breathable clothes; do aerobic exercise for at least 30-60 minutes continuously to achieve the goal of burning fat. Before and after exercise, you need to do 3-5 minutes of warm-up and cool-down exercises, such as walking, brisk jumping, etc.

Aerobic exercise is recognized by the medical community as the most effective way to burn fat. For weight loss exercises, aerobic exercise must be the main focus to be more efficient.

10. Muscle strength exercises enhance body shaping effects

To put it simply, strength training is a method of training that increases the weight-bearing capacity of muscles, also known as anaerobic exercise or weight training. Dumbbells, elastic bands, sit-ups, push-ups, and traditional yoga are all strength exercises.

Strength training can help you build a lean physique. If you don't want your metabolism to drop and weight loss to become increasingly difficult, you must do strength training. Because the muscles developed by strength exercises are the main force in burning fat! The body burns only 4 calories per hour for every 1kg of fat, but 1kg of muscle can burn 75-125 calories per hour (depending on the person, exercise intensity and time). Moreover, muscles will make you look stronger, and after you lose weight, your lines will be tighter and more elastic.

If your weight loss exercise is mainly based on strength training, the effect will be discounted because strength training cannot continuously increase the body's oxygen uptake, making it even more difficult to burn fat! If you don't do aerobic exercise and only do strength training (not burning excess fat but constantly exercising muscles), your body may become like pork belly, with a layer of fat mixed with lean meat, which is not healthy!

At the beginning of each aerobic exercise, you can add 10 minutes of strength training, for example, 30 minutes on the stepper + 10 minutes of dumbbell exercise. Or you can add 2 days of strength training to your weekly exercise plan to help improve your metabolism.

11. Change the type of exercise to increase the fun

Combine brisk walking with jogging or stepping on a stepper, or deliberately adjust the treadmill to different frequency bands to increase the difficulty and challenge of exercise. "Changing different types of exercise" can also help you who are seeking novelty and change, and eliminate the boredom of doing the same exercise every day.

Source: 39 Health Network www.39.net

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