Fat Gym Weight Loss Plan

As we all know, among various weight loss methods, exercise is still a very healthy method. However, many people do not know how to exercise when they enter the gym because there is no professional guidance. This leads to the use of some incorrect equipment, which affects one's health. So, how to formulate a reasonable weight loss plan for fat people in the gym?

When it comes to fat loss, doing aerobic dance for an hour is not as effective as doing half an hour of weight training. This is because muscles have a higher metabolic rate.

A study by the Dallas Aerobic Research Association in the United States has shown that "the basic calorie consumption of one pound of muscle to maintain daily activity is 30 to 50 calories, but the calorie consumption of fat is only 2 calories." Therefore, if you want your body to consume more calories on its own, you must increase the ratio of muscle to fat in your body.

Going to the gym to do weight training twice a week, or developing the habit of lifting dumbbells every day, can make the body muscles stronger and promote self-consumption of fat.

2. Segmented exercise

Studies have shown that if you divide a two-hour workout into three 40-minute sessions, you can burn almost seven times as much fat as if you divide it into two 60-minute sessions.

Because after each exercise, the body can maintain the highest metabolic rate for at least 12 hours, and the fat stored in the body will be quickly consumed at this time. Therefore, if you can do exercise in segments as much as possible, the weight loss effect will be better.

3. Exercise for at least 20 minutes

Although it should be divided into segments and repeated in short periods of time, the shortest time should not be less than 20 minutes. From the perspective of promoting health, a single exercise of more than 10 minutes can achieve a health-promoting effect. However, from the perspective of calorie consumption for fat loss, the calories consumed in just 10 minutes of exercise are very small, and most of the calories consumed are glycogen.

The prerequisite for using fat energy is to exercise continuously for at least 20 minutes and keep the heart rate above 55% of the maximum heart rate (the maximum heart rate is 220 minus age). At this time, the glycogen in the muscles and liver is consumed, and fat can begin to be used to a large extent.

When a person is determined to lose weight, he or she needs a good exercise method that is simple and effective. Basically, there is no need to learn it specifically, such as how to exercise muscles, how to do the movements, etc. It is best to learn it at a glance and then follow it. Because losing weight is a physical job, not a technical job, the movements must be simple, clear and easy to execute.

For example, 6 simple exercises are recommended: high leg raises on the spot, step back on the spot + raise knees, step back on the spot and half squat + front kick, left and right side steps and half squat, supine raises, and butterfly twists.

5. Diversification of sports

No matter what method you use to lose weight, you will encounter a plateau at a certain point and find yourself unable to lose weight any further. This is because, after engaging in a certain sport for 6 to 8 weeks, the human body will gradually adapt to the intensity of the exercise, and the original exercise load will no longer be significantly stimulating to the body. Therefore, the intensity and duration of exercise cannot remain unchanged. The exercise load must be adjusted in time as the exercise ability increases.

For example, weight loss can be achieved through long-term aerobic exercise, such as jogging, dancing, swimming, etc. On this basis, it is best to do strength training 2 to 3 times a week to increase muscle and increase basal metabolic rate, so as to achieve better weight loss results. In addition, high-intensity interval training, running and walking combined with other exercise methods also have good results.

After persisting in exercising and mastering the above good exercise methods, those who want to lose weight also need to pay attention to developing good eating habits. This is actually very simple. You only need to control dinner slightly during the three meals a day. Eat normal breakfast and lunch, and try to control dinner, focusing on not feeling hungry and not overeating.

7. Long-term persistence

Don't expect to lose weight overnight through exercise. It is impossible to lose one or two pounds every day. Even if you exercise to lose weight, there will be no obvious results if you don't persist for a month.

Moreover, people who have just started exercising may have noticed this phenomenon: after starting regular exercise, they find that their weight suddenly increases by several kilograms. This is mainly caused by the body's allocation of energy. Therefore, some people mistakenly believe that the more they exercise, the fatter they get, and so they give up exercising.

Besides, it is generally believed that a healthy weight loss rate is about 5-10% of body weight every three months. If the weight loss rate exceeds 3 catties per week, it means that the body will suffer minor or serious damage, and the body's resistance will decrease.