Eliminate fat and sweat slightly 333 exercise method

Maintain the 333 Movement Principles

It takes about 700 calories to lose 1 kilogram. If you want to burn excess fat on your body, you need to exercise diligently. A recent study published in the American Journal of Physiology found that exercising for half an hour a day and making your body sweat slightly can be just as effective in losing weight as exercising for an hour. The most important and effective way to increase your basal metabolic rate is to exercise. If you want to burn body fat, you must do aerobic exercise. The most effective aerobic exercise must comply with the "333" principle, which means exercising three times a week, 30 minutes each time, and the exercise intensity must reach 130 heart beats per minute.

Effective aerobic exercise can not only burn body fat immediately, but also has a lasting "smoldering effect". A Swedish scholar from the European Society for Obesity Medicine once pointed out that after a person starts exercising, the blood flow to the adipose tissue will increase because the fat is broken down and burned, reaching its peak after 30 minutes. After exercise stops, blood flow decreases, but then rises again for 5 hours. That is to say, every time you exercise, fat will continue to burn for 6 hours and your metabolic rate will increase for 6 hours. This is why some experts strongly advocate that exercise should last at least 30 minutes at a time to achieve the best results. People who exercise regularly have the so-called "thinness-prone physique" and are more likely to lose weight even when lying down to rest than those who do not exercise.

Strength Exercise

While burning fat, you also need to do strength training to increase lean meat in the body, so as to increase the basal metabolic rate. Although fat and lean meat are both meat, their ability to consume calories is very different. 1 kg of fat can only consume 4 to 10 calories, but 1 kg of muscle can consume 75 to 125 calories. The difference is quite astonishing.

Various types of exercise can strengthen local muscles. Brisk walking, jogging or climbing stairs can strengthen the muscles in your legs and buttocks. Sit-ups can tighten your abdominal muscles and eliminate fat around your waist. Push-ups can exercise the chest, back, abdomen and buttocks, eliminate the fat in the arms, and reduce the waist and hip circumference. You can also prepare dumbbells, elastic bands or a small bottle of mineral water in the living room and exercise your muscles while watching TV. Doing 8 to 12 times each time will have the effect of strengthening your muscles. As your muscle strength improves, slowly increase the number of repetitions to two or three times. Do not force it to avoid muscle strain or excessive fatigue.

According to statistics, if people do not exercise, they will lose 2.5 kilograms of lean meat every year after the age of 25, and the muscles will be replaced by fat cells and fat. So you can start "training muscles" by spending 10 minutes every day doing simple push-ups and sit-ups, or watching TV with a bottle of mineral water.