Having Trouble Losing Weight? Here's What You Need to Know!

Effective scientific and healthy rapid weight loss methods are: strength training + aerobic exercise.

For fitness beginners, when starting, it is recommended to first do a period of jogging to gradually adapt the physical fitness. If you can easily and quickly run more than 5 kilometers, you can basically consider combining aerobic and anaerobic exercises to efficiently 'swipe credit cards' for weight loss.

A complete fat-burning training can be carried out in 6 steps:

1 Warm-up, 5-10 minutes

Brisk walking or jogging, and fully activate the whole body.

2 Anaerobic training, 3 sets

Targeting legs, or arms, shoulders, back, or chest respectively, with appropriate large equipment or dumbbells, for training.

3 High-intensity interval training, 10-20 minutes

That is HIIT, which typically includes multiple actions such as Burpee. It is recommended to find videos to learn, starting with adaptive versions, then to enhanced versions, and advanced versions.

4 Aerobic training, about 30 minutes

Fast walking, slow jogging, climbing stairs, fitness class (Pump it up, Insanity, etc.).

5 Abdominal exercises (can be optional)

Abdominal core exercises generally include various crunches, or even tearing abdominal muscles. But practice for two or three times a week is enough.

6Stretching, 5 minutes or more

Stretching is essential! And you should stretch according to the training part of the day.

Question:

Can I first do aerobic exercise and then do strength training?

The order is important, doing strength training first and then aerobic exercise will make your fat-burning effect more efficient.

If strength training is done later, the effect will be reduced, and the stimulation of the muscles will be reduced, because sugar reserves will be consumed early. Remember one thing,Strength training is the main force for consuming sugar reservesStrength training is not just about weight loss, it is also about shaping a beautiful figure, such as if you often do squats, your buttocks will be very plump. Those who don't play strength training won't know this kind of figure difference.

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