Fat loss is about efficiency? Six wrong training methods

Fat loss is about efficiency? Six wrong training methods

　　For people who want to lose weight, choosing the most efficient exercise method is undoubtedly very important! 　　The time we go to the gym to exercise is limited!! Most people spend only 40-60 minutes every day in the gym! Too much or too long is not necessarily a good thing!

　　So how to maximize fat loss in this limited time?

　　As If you want to do heavy training and burn fat to reduce body fat in a limited time! Then you must pay attention: Don’t make these 6 mistakes!

　　1. Do a single muscle training

　　The so-called single muscle training is like biceps curls and other movements. These movements that only train a single muscle will not bring you too much effect.

　　It will take time. It is better to choose movements that train a multi-part muscle group at the same time, so that the effect will be doubled!

　　2. Use machines for training

　　It’s not that the equipment-type training is not good. Beginners can indeed become familiar with the movement mode and muscle use through the equipment. But if you have crossed the threshold of beginners, the effectiveness of the equipment is not great for you.

　　The equipment-type will only give you fixed movements and limit the range of movement of your muscles, which limits your muscle stretching limit. In other words, it reduces your efficiency of fat burning and muscle growth. 　　3. Do a lot of aerobic training in a limited time

　　Aerobic exercise is a right and wrong way to lose fat. Indeed, if you want to lose fat, you must not do aerobic exercise, but if you devote most of your limited time to aerobic exercise, that is the wrong way.

　The best way is to do weight training first, and then finish with about 30 minutes of aerobic.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search. “Fitness Bar Network” or "Click to scan and follow")

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4. I have only done sit-ups, but I want to lower my body fat and get six pack abdominal muscles

　　Fitness enthusiasts must know that six packs cannot be obtained by doing sit-ups. Every time The training invests a lot of time in sit-ups. Apart from reducing fitness efficiency, you don’t have any chance to grow six-pack abs

　　Most multi-joint training will use core strength. It’s better to spend time doing these trainings and finally end with 2 to 3 core trainings. This is the king!

5. Repeat the same movements

　　Although squats, bench presses and other movements are highly respected, they do not do the same training every time. The body will remember it. No matter how good the training movements are done for a long time, the body will be able to do it. Adapting to this strength and muscle use will reduce training efficiency in the long run, and the relative fat loss effect will also be reduced.

　　It is recommended that even if it is the same part, the menu can be changed occasionally. Or the same movements, use changes in group count, number and intensity to continuously stimulate muscle growth!

　　6. The training time is too long

　　Do you have this experience? "I can only train today recently, so I will make up for it after a longer time"; or do you think that the longer you practice, the bigger the muscles, the better the effect?

Excessive training will cause reverse effects!

　　Although long training periods of more than one hour can achieve endurance, it may also have reverse effects on muscles. When we are training again, the pressure will cause us to burst into adrenaline, so we will feel refreshed when training. However, when the training volume exceeds the body's load, that is, when the energy is insufficient, the adrenal glands will begin to secrete cortisol. This is the time to start burning muscles.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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