How do you want to effectively reduce fat? Anaerobic + aerobic

Why do I insist on running and controlling my diet every day? I still haven't seen any results after a month. Is there a fitness method that is most suitable for people who want to lose weight? How can I adjust my approach? These doubts and questions are always in the mind of anyone starting their fitness journey. So, how should you practice to achieve effective fat loss? First of all, why do you want to go running? Usually, when people ask how to start losing weight, the answer is often the same: run, run, run. But why are you running? The reason is simple. As an aerobic exercise, running is one of the easiest and most accessible forms of physical activity. All you need is the right equipment, and you can step outside and start moving. On the road, you'll often see others running too. This makes you feel less alone, pushing you to keep going. If a friend decides to join you, the experience becomes even more enjoyable. If we use a game metaphor, "running" can be considered a beginner's skill. Its main purpose is to help you build confidence in your fitness journey. While aerobic exercises like running aren't the fastest or most efficient way to burn fat, they are cost-effective and gradual. No matter your height or body type, just start running and stick with it. (At least for the first three months) Your path to fat loss will begin. For most people who don’t want to go to the gym, lack a partner who knows how to train, or struggle with motivation, running is a reliable option. You must first commit to it, then consider other methods like HIIT, CrossFit, and others. When you run, it's like a snowball effect—each session burns some fat, and over time, your body will naturally lose weight. What should I do after I keep running? Low-intensity, long-duration aerobic training is beneficial, but compared to anaerobic muscle training, it may not be as effective in burning fat. However, in the long term, high-intensity anaerobic training like HIIT burns more calories and fat than low-intensity aerobic workouts. The fat-burning effect of high-intensity exercise continues for up to 24 hours after the workout. The calorie-burning effect lasts about 72 hours, meaning that high-intensity training helps you stay lean by maintaining a higher metabolic rate and fat-burning efficiency after your workout. In other words, the best way to reduce fat and gain muscle is through resistance training combined with aerobic exercise. Resistance training might sound complicated, but it’s actually simple once you get the hang of it. For example: Push-ups: When doing push-ups, your arms should be straight, and your chest pulls your shoulder blades away from your sides, making your back look rounded. When you lower yourself, bend your elbows to 90 degrees, bringing your shoulder blades together so your back looks flat. Keep your waist and abdomen tight, and avoid letting them sag. Roll belly: Lie on your back, place your hands on your chest or next to your ears, slightly tuck your knees, lift your shoulder blades off the ground, keep your waist fixed, and lower them back down. Exhale as you lift and inhale as you lower. Deep Squat: Stand with your feet shoulder-width apart, toes pointing forward, knees aligned with your toes. Slowly squat until your legs form an angle of less than 90 degrees. Don’t lock your knees; stand up straight. Dumbbell Lifting: Hold dumbbells at your sides (or one hand), lift your leg back until it’s straight, then slowly lower it without touching the ground. You can also do this on one leg. Sitting dumbbell lifts are similar, but done while seated, focusing on the knee. Dumbbell Bench Press: Lie on a bench, bend your knees, hold dumbbells with a grip slightly wider than your shoulders, arms straight, and position the dumbbells just above your chest. Push the dumbbells up while exhaling. The first anaerobic exercise can boost your metabolism, promote growth hormone secretion, which helps build muscle and burn fat. Therefore, the general training sequence is: resistance training (anaerobic) - aerobic - HIIT (if possible). Summary: Running as a beginner's training can develop your willpower and lay the foundation for future strength training. If your current routine isn't yielding results, try increasing the intensity moderately. If you're new and unsure, keep running for a month. If you're consistent, consider incorporating strength training into your plan.

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