Should strength training during fat loss be heavy or small?

It's easier to burn fat with less weight and more times! In other words, if you are going to engage in weight training to get rid of body fat, aerobic circuit training for muscular endurance, and weight training with a lighter load and more manipulations, it is of course the ideal training method to remove body fat, as mentioned above with a maximum repetition capacity (RM) of 10 to 25 reps. This is like the reason why many "long-distance runners" in track and field are always thin and slender; Because, almost every day, they are engaged in aerobic training.

Basically, you need to understand that if you exercise for a long time, you will burn more calories, even if you are exercising.

The strength is not high enough, and it will continue to consume calories because of its long duration. <>

Should you use a large or small weight to gain muscle.

This question is a lot more detailed, let's talk about it briefly, first of all, what is **?

First. You have to separate ** from weight loss, some people are not actually heavy, but they look chubby. Some people look skinny, but they are not light. Even heavier. That's why the body fat ratio is attribute. The same volume of muscle is much heavier than fat.

Second. Many people see themselves as the standard of unsuccessful results, that is, look at the numbers on the scale, in fact, this is one-sided, most of the aerobic exercise, such as jogging, yoga, etc., in fact, does not consume much energy per unit of time. Even if you reduce your diet and lose weight with aerobic exercise, you are actually losing muscle.

So reduce your own metabolic level, which is more than worth the loss. I won't explain what the metabolic level is, and many professional gods on Zhihu will give you a lot of scientific solutions to ensure the metabolic level.

Third. The question you ask is why strength training can finally achieve the goal of fat loss. Because if you want to reduce your fat content, you have to consume a lot of energy, and at the same time, your muscles must be exercised, which is difficult or almost impossible to do aerobic exercise, so aerobic alone is not good for fat loss.

I won't argue about the specifics, this is the essence of the problem. Aerobic exercise, once you stop, or increase your intake a little, the odds are very high.

So aerobic exercise is good, but if you want to eventually achieve "**", instead of being thin for a period of time, eating a little more and getting fat, this cycle. Unless you're a super self-disciplined person. Aerobic exercise is essential.

For specific details, I mind if you read more articles on Zhihu, or some professional fitness platforms. Don't believe in what is called medicine**, food**.

Strength and **? You can have both fish and bear's paws Please respect my originality and do not plagiarize. Don't use any ** medicine The "talent" who recommends you to use ** medicine is either advertising or sales, or ignorance!

It's not aimed at, it's a fact) remember that it is necessary to divide the poison, and the person itself is a well-trained machine. If you are a man, start with heavy strength, and if you are a woman, start with heavy **. It's not a hunger strike, and don't do stupid things like wasting your life and wanting to commit suicide.

Eat well in the morning, eat enough at noon, and eat less at night", eat slowly, and don't eat sweets, this habit still needs to be adhered to. The charm of strength (women can be halved, regardless of men and women, do not bear weight, so that the muscles will be developed, the body will become stronger, and the effect will be a little worse.) 6 sets of push-ups in the morning, noon and evening, 20-40 push-ups in each set.

According to your own situation) 4 sets of pull-ups in the morning, noon and evening, 15-30 pull-ups in each group. (According to their own situation) Suitable for men to improve their strength, bench press 90-200 pounds. 3-5 sets in the morning and evening, 10-20 reps in each set.

It is estimated that if this kind of exercise continues, the effect of women's wolf prevention will increase, and men don't blame my brothers. **A good helper for body shaping, men are recommended to do strength yoga, and women are recommended to do soft yoga. If you find yoga too difficult to practice, you can use aerobics instead.

Aerobic exercise is great, and long-distance running is a good exercise to exercise endurance, spirit, and fitness. Once in the morning and once in the evening, 5,000-10,000 meters are recommended for men and 1,000-5,000 meters for women. (Be sure to take it step by step, do what you can, and don't always try to climb to the sky in one step.)

Don't drink water for 30 minutes after running, try to wipe your body with a dry towel, and take a hot shower for an hour, hot water can relax the body and make ** achieve better results).

Strength training is mostly about making the body's core muscles stronger, which can withstand longer distances and longer aerobic workouts to achieve physical progress.

In layman's terms, a rookie can only afford a 3-kilometer run at the beginning, and if you don't train your quadriceps and abs, you can't reach a distance of more than 10 kilometers. It can't reach 10 kilometers, the exercise time is less than 40 minutes, and it can't achieve the purpose of burning fat.

Strength training is done to build muscle, which has a relatively high metabolic rate. If you have a lot of muscles. It can increase the body's basal metabolism. Therefore, strength training is necessary. However, it is not required initially.

Hello dear Small muscles can improve absolute strength through training, but the absolute strength of small muscles can be relatively low relative to large muscles. Absolute strength refers to the maximum amount of force that can be generated, usually referring to a weight-bearing training session with the maximum weight. Small muscles have a smaller cross-sectional area than large muscles and are able to generate relatively little force, so their absolute power may also be relatively low.

However, small muscles can improve their absolute strength levels by increasing the activation rate and contraction of their muscle fibers through training. In addition, small muscles can also be trained to improve their muscular endurance and explosiveness, so that they can better adapt to high-intensity weight training, and further improve their absolute strength level. Therefore, regardless of the size of the muscles, absolute strength can be improved through training, and the key is to choose the right training method and plan, as well as properly control the intensity and frequency of training to avoid overtraining and injury.