Can fat loss only be done aerobically? Can you lose weight by doing aerobic exercise

Doing cardio consumes sugar first, and then fat. It also depends on how to understand it, it is to consume the glycogen in the muscles first, and then the muscles will also be in a state of decomposition, and finally the fat will appear. Studies have shown that during the first 20 minutes of moderate-intensity aerobic exercise (at an intensity of 65% of your maximum heart rate), the body consumes most of the glycogen.

Exercise physiologists have found that when you exercise at 60% of your maximum heart rate, your body burns more fat than sugar (glycogen) or protein (muscle). However, if the exercise intensity is higher, that is, when the maximum heart rate is more than 75%, the body will directly use fat, sugar, and protein as energy**. In other words, the harder you practice, the more calories you burn.

If you want to lose fat without losing muscle, you can do strength training first, and then do aerobic exercises, and the duration is about 30 minutes.

Because after doing strength training, not only will the sugar stored in the body be consumed, but also cause certain damage and tearing to the muscles, when the muscles are destroyed, they will spontaneously protect themselves, and the muscles need more energy to recover after the destruction, so when you do aerobic exercise after doing strength, you will burn more fat, and almost no muscle loss, and when you are resting, you will supplement some foods with high protein content, and you will synthesize a lot of muscles. In this way, it can have a good effect of gaining muscle and losing fat.

Aerobic exercise in the morning can achieve fat loss. 1. After nearly 10 hours of not eating at night, the body is basically depleted of glycogen in the morning, and aerobic exercise at this time can directly decompose fat to provide energy, so as to achieve a very good fat reduction effect. If you do aerobic training after a meal, your body has to consume glycogen first to provide energy, and the fat loss effect is much lower than that of an empty aerobic exercise in the morning for the same workout time.

2. Aerobic exercise in the morning can make the body's metabolism at a high level throughout the day, so that internal organs and other organs are in an active state, so that the body can burn fat even in a static state. Aerobic training at night is not effective, and the body's metabolism decreases and reaches the lowest point of the day during sleep, which is not good for fat loss. On the contrary, for muscle-building friends, after strength training at night, entering a state of sleep, the body's metabolism is reduced to help preserve energy and have a good recovery of muscles.

3. Train the body in the morning to release endorphins, which have the effect of making people happy, reducing stress and enhancing blood circulation. At the same time, morning exercise can make people full of energy for a day, and have a sense of accomplishment to overcome themselves. First of all your question:

Both aerobic and anaerobic exercise can be used.

But there is a difference between them:

1. Aerobic exercise** is achieved by burning fat.

2. Anaerobic exercise can only increase muscle, but if the muscle increases, the body's metabolism will also increase accordingly, that is to say, if there is enough muscle, even if you don't exercise, the consumption of the body will be much larger than that of the general person, so as to achieve the purpose of **.

If you want to ** your training method, then it's absolutely no problem to lose the flesh of your thighs, then practice long-distance running, and after sticking to it, the effect is very good.

Of course, the diet should also be controlled, eat enough at noon, eat more protein-containing food, try to eat less oil and salt at night, eat less rice, and mainly fruits.

Foods containing protein refer to beef, chicken, fish, egg whites, etc.

Aerobic exercise and anaerobic exercise can be used, the key is to see whether you can stick to it, and a reasonable diet.

Aerobic Exercise vs. Anaerobic Exercise Definition:

1. Aerobic exercise refers to the fact that during exercise, the human body is mainly aerobic catabolism, reflecting that the human body conducts physical fitness exercise under the condition of sufficient oxygen, and produces energy from the metabolism of sugar, fat and amino acids to supply the body's needs.

2. Anaerobic exercise refers to the human body doing some high-speed and strenuous exercise in a short period of time, and when the human body is trying to exercise, the oxygen ** is insufficient, or the sugar in the human body has no time to be decomposed by oxygen, and has to rely on "anaerobic energy supply", that is, the sugar in the body is produced by anaerobic digestion to supply the body's needs.

Comparison between the two: For the same exercise time, the exercise with the highest fat loss efficiency is precisely the high-intensity anaerobic interval exercise. After high-intensity anaerobic interval exercise stops, the body uses much more energy than after aerobic exercise stops. For some fat people, it is difficult to rely on aerobic exercise** to succeed, because it is difficult to insist on exercising for more than half an hour, relying on short bursts of high-intensity anaerobic interval exercise**, the effect may be better and easier.

Combination of diet: For the best people at the same time, combining a reasonable diet is the most important, eat less fried high-calorie food, while ensuring adequate sleep, and the most important thing is to persevere.

Whether you can exercise or not depends on whether the diet is reasonable!

Is it OK to do just cardio? No! Be sure to pair it with strength training.

Aerobic exercise will be better, of course, in addition to exercise, the diet should also be controlled, so that you can lose weight, I recommend that you add dietary fiber like Raguier to your diet, and exercise will make you slim.

**No, do you know that you eat well in the morning, eat enough at noon, and eat less in the afternoon, this is the purpose of **.

Of course, you can lose fat by doing only aerobics, but the effect will be better if you combine it with anaerobic.

When you do aerobic exercise, you burn fat during the exercise. If you're going to jog**, it's best to run for at least 40 minutes. And with anaerobic exercise (such as muscle building), this can increase the metabolic rate for a long time after exercise, and it can also increase muscle rate.