How to use the gym to lose belly fat?

The first point is to look at your weight, if you weigh a lot, such as weight greater than or equal to height, then you must start with a brisk walk. Don't run as soon as you come up, so your knees will be wasted, the human body weight is too large, the knee joint can't bear so much pressure, the pressure on the knee joint when running is several times the body weight, so start with a brisk walk. It is generally better to walk for 40 minutes at a time, which can effectively burn your fat.

Secondly, how fast is it? Strictly speaking, fat loss is closely related to a thing called bullseye heart rate, that is, in this interest rate range, you burn the most fat, but it is more complicated, I won't talk about it, this heart rate is probably when you talk and breathe when you exercise, which is basically the bullseye heart rate. The weight is relatively small, and students who can run can jog directly.

The second point is to do anaerobic exercises, which is often referred to as strength training, if you exercise without equipment at home, be sure to add squats, pull-ups (there are shelves sold online), push-ups. If you're training in the gym, then be sure to do bench presses, squats, and deadlifts and pull-ups. You can search for the teaching of the master on Zhihu for specific action essentials, and I won't be ugly.

Why do you have to do anaerobic exercise, because anaerobic exercise can increase your muscle content, muscle is the best way to burn fat**, because the human body must consume a lot of energy to maintain muscle, so once the muscle is not exercised, <>

It will slowly disappear, which is the ability that humans have evolved by living in a precarious wild environment for tens of thousands of years, otherwise they will starve to death soon if they can't find food for their muscles. Strength is generally trained three times a week, and these three days are trained to make up for three positions, chest, back and legs, that is, bench press is chest, pull-ups and deadlifts are back, squats are legs, these three belong to large muscle groups, growth is very fast, can help your physical fitness and basal metabolism increase. The third point, the control of diet, there is a saying called keep your mouth shut and open your legs, so just exercise is not enough, and the diet must also be adjusted, here I am not talking about dieting, so that you eat very little, this method is really effective, but some people around me have exercised and have not adjusted their diet structure, and they have slowly become a man.

I recommend that you eat a balanced diet, that is, don't let carbohydrates and protein account for 90% of your diet, and replace some of them with vegetables and fruits, which also have various elements that make you healthier, etc.

If it is visceral fat, it is necessary to take the aerobic method between groups and do several sets of anaerobic <>

After the equipment, run on the treadmill with 80% maximum intensity for 3 5 minutes, it is relatively more difficult to lose visceral fat, it is more difficult to endure, it is recommended to reduce the intensity moderately in the early stage, and increase the intensity after slowly adapting; Dieting, eat some carbohydrates such as steamed buns at least 30 minutes before training, 3 minutes full is enough, provide the energy needed for training, so as to ensure that you can successfully complete the planned training volume and consume more energy. After training, we must control eating less greasy, salty, too sweet and refined grains such as flour, and eat some whole grains and various grains and other coarse grains appropriately, and you can be full for 5 minutes. Don't eat too much to seek mental balance after training, so that your training will be in vain.

How to quickly lose fat in the waist and abdomen, I believe this topic is also a topic that many friends and many fitness people are very concerned about. Today, Saipu Fitness Coach Training Base will talk to you about sports.

If you want to lose belly fat, do sit-ups, is it possible to lose belly fat, in fact, this is not necessarily. First of all, let's say that there is no local fat loss, if you do a part of this exercise, it does not mean that the local fat will be able to be lost, fat is a systemic loss, after two months, three months, half a year of exercise, the arms are thin, the legs are thin, the stomach is the same, it will also be reduced, it is a systemic fat loss, what kind of exercise is the best effect of fat loss.

Everyone remember that aerobic exercise has the best effect on fat loss, and aerobic exercise is the most fat consumed per unit of time, so what is aerobic exercise? Running, cycling, jumping rope, are these called aerobic exercises? Note that not necessarily, those just now are all sports, so what is aerobic exercise?

Aerobic exercise must meet four conditions at the same time, the first is that all large muscle groups must be involved, and when you do this exercise, your arms, legs and stomach are all involved. The second is such a continuous and uninterrupted movement, which is not done for a while and stopped, but is carried out all the time. The third is to keep the time above 20 minutes and below 60 minutes.

Finally, there is a heart rate requirement, the heart rate is controlled within a certain range, the heart rate is too high, which means that the exercise intensity is too large, and if the exercise intensity is too large, it may be close to anaerobic exercise, which is not called aerobic exercise.

Anaerobic exercise is mainly to consume the carbohydrates stored in your body, so if the heart rate is too low and not within this range, it is possible that the intensity is too low, and the calories consumed are too small. It is called the maximum heart rate by subtracting the age from 220. Then calculate 50% to 85% of the maximum heart rate, that is to say, control the heart rate at 50% to 85% of the maximum heart rate, the maximum heart rate is 220 minus the age, the age is your year, then you see if the age is different, the exercise intensity is not the same.

So what we just said, you can re-plan your training, especially to add aerobic exercise to your training, you can also review whether you have met the requirements of aerobic exercise when you were running, cycling or skipping rope in the past. Combined with the diet, doing some reasonable exercises, especially aerobic exercise, can help you quickly lose this fat in the waist and abdomen.

How to quickly lose fat on the belly, the effect of practicing in this way is very good, the emphasis is on persistence.

Treadmill, abdominal wheel, sit-ups, 3-corner support.

Here's what you want to do to lose belly fat::

1. Running for 3 minutes + sit-ups (mainly exercising abdominal muscles) for 1 minute.

2. Running for 3 minutes + freehand squat (mainly exercising leg muscles) for 1 minute.

3. Running for 3 minutes + push-ups (mainly exercising the pectoral muscles) for 1 minute.

4. Running for 3 minutes + supine leg press (mainly exercising abdominal muscles) for 1 minute.

5. Running for 3 minutes + freehand lunge squat (mainly exercising leg muscles) for 1 minute.

6. Running for 3 minutes + plank (mainly exercising abdominal muscles) for 1 minute.

7. Run for 3 minutes + push up reverse flexion and extension (mainly exercise the triceps brachii of the arm) for 1 minute.

8. Running for 3 minutes + sitting and tucking legs (mainly exercising abdominal muscles) for 1 minute.

9. Running for 3 minutes + supine knee bend and hip promotion (mainly exercise lower back muscles) for 1 minute.

10. Running for 3 minutes + supine knee bending and leg tuck (mainly exercising abdominal muscles) for 1 minute.

1. Running for 3 minutes can not only choose to run, but also choose to skip rope, run in place, etc., and the exercise intensity is controlled at about 70%. How do you measure this 70% exercise intensity? We can measure it this way, and the body feels between tired and not tired when running.

Practitioners can choose whether to do 10 sets or 5 sets of exercises according to their physical condition. Practitioners can gradually increase the number of sets of exercises, because the more exercises you do, the better the effect of reducing belly.

3. When doing muscle training, it is recommended to do as much as possible in 1 minute, 10 can be done, and 8 should never be lazy. If you do the same more, the better the effect of losing fat on your belly. If you can't hold on for 1 minute during muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can persevere.

4. To use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results if you stick to it for 6 weeks.

The fastest exercise to lose belly fat, lifting your legs 1,000 times a day is better than running 10,000 meters? Lean over and run up the mountain.

Running, doing sit-ups, and swimming can also be **, but this has to control the diet the fastest.

Tip 3 for quick belly fat loss: Dinner should be solved early.

Experts say that eating dinner 4 hours before going to bed is not easy to gain weight. And now you usually go to bed at 11 p.m., so your dinner should be finished at 7 o'clock, so that it can also leave time to promote the digestion of food and prevent the accumulation of fat in the abdomen, so that you can have a flat belly. Of course, it's best not to eat after dinner, otherwise it will be useless to have such an early dinner.

Tip 4 to quickly lose belly fat: massage to reduce belly.

Principle: Massage can increase the temperature of ** and warm up the whole body, so that a lot of calories can be consumed. When massaging the abdomen, it can also promote intestinal peristalsis, reduce the absorption of nutrients in the intestines, and effectively prevent the accumulation of fat in the abdomen; It also stimulates blood circulation.

Method: Introduce a common and commonly used tummy massage method. Start by rubbing the massage cream on the abdomen, then put a question mark on the abdomen with the belly button as the center, and massage along the question mark, first on the right side, then on the left side, 30-50 times each.

Massage at least once a day, or in the shower!

Treadmill or outdoor aerobic jogging is the best for abdominal fat loss, jogging will not make the legs thick, even if it is thick, it can be reduced through equipment. Aerobic jogging + equipment exercise + sit-ups, remember not to do sit-ups alone, not only can not lose fat, but will expand the original fine fat molecules, resulting in hardening of abdominal fat.

If you just lose belly fat, you can choose to jog on a treadmill, swimming** is the best, and do a few sit-ups appropriately.

Two groups of abs tear a day are very effective, but it takes perseverance (abs tear, I don't know you can look at it on the Internet).

Training Plan Steps:

Step 1: 10 minutes of aerobic exercise, such as 10 minutes of running, 10 minutes of cycling, 10 minutes of elliptical machine, 10 minutes of rowing machine, etc.

Step 2: Plank (1 min*2 sets).

Step 3: 10 minutes of aerobic exercise, such as 10 minutes of running, 10 minutes of cycling, 10 minutes of elliptical machine, 10 minutes of rowing machine, etc.

Step 4: Supine leg press (1 minute * 2 sets).

Step 5: 10 minutes of aerobic exercise, such as 10 minutes of running, 10 minutes of cycling, 10 minutes of elliptical machine, 10 minutes of rowing machine, etc.

Step 6: Sit-ups (1 minute * 2 sets).

Remember: 1. First of all, you need to stick to it for 6 weeks, at least 3 times a week.

2. Secondly, control the intake of dinner food.

3. Finally, you will notice an amazing change in your abdomen after 6 weeks.

Fitness teaching - whole body fat burning to reduce belly fat for 14 days.

1. The landlord can consult the information, and there is no very effective local method. Fat loss is mainly aerobic and averages more than 40 minutes. Aerobic is to control the heart rate at (220-age)* (60-70%), such as running, it is not very difficult to be able to talk at first, and then it is anaerobic.

2. The suitable equipment in the gym mainly includes: treadmill, bicycle, elliptical machine, ......

Suitable exercises are: jogging and various dynamic exercises (yoga is static).

3. The most important thing is diet, fat loss should reduce carbohydrate intake, and saturated fat (bad fat) should be eliminated - commonly found in fatty meats, chicken skins, and red meats with higher fat. Given the large belly, it must be that the amount of food is not listening to the signals of the stomach and should be reduced (intestinal wall fat is also fat).

4. Gaining muscle will rarely consume a certain amount of fat, which is such a little bit of truth for abdominal muscle training to reduce abdominal fat, you can do it, but only rely on your own weight, do not bear weight. I don't think excessive muscle training is a good thing for belly loss, it is easy to increase the density of belly fat, and it will be more difficult to lose it to a certain extent.

5. Correct diet, scientific work and rest and appropriate exercise are the keys to healthy fat loss.