Fitness fat loss training: Introduction to the gym fat loss training methods

Fitness fat loss training is a process of reducing body fat to reduce weight and improving body appearance. It is very important to choose training movements that suit you during the training process. The combination of training movements combined with the intensity of the training session can better achieve your fat loss goals.

　　Which training movement is more cost-effective? At the beginning, we should choose a training group with low-cost and high-cost loads or high-cost loads and low-cost training sessions. Is there a combined training method that can improve our fat loss efficiency?

　　Study shows that compared with isolated training movements or instrumental movements, using multi-joint and compound training movements such as bench press, squats, deadlifts, presses, barbell rowing, etc. can maximize calorie consumption. Multi-joint compound training movements can mobilize more muscles such as stabilizing muscles (stable joints). The more muscles are mobilized, the greater the calorie consumption.

　　So, during the fat loss period, your training plan should be arranged more More compound movements.

The impact of training weight and training times on fat loss efficiency

　　Adopting small weight and high reps training methods can help you burn more fat during training. Research from the University of New Jersey shows that compared with 5 bench presses per group, 10 bench presses (the weight of training is reduced accordingly) can make fitness workers burn 10% more calories.

　　Using medium and high weight and medium and low reps training methods can To let you burn more calories after training. Research by Borshein and Bahr in 2003 showed that 6 reps or 12 reps can increase calorie consumption after training, but the former increases by 2 times the latter!

　　So, the training method of alternating small weight/high reps and medium and high weight/middle and low reps during training will be more helpful for fat loss. For example, performing 4 sets of bench presses, the first 2 groups will repeat 5-8 reps in each group, and the last 2 groups will reduce Small weight, each group will perform 12-15 repetitions.

　　The relationship between the number of training groups and calorie consumption

　　The total number of groups in each training will affect the calorie consumption during training. The more training groups, the more work the human body does, the more calorie consumption.

　　Generally speaking, the most ideal training group during fat loss period is 20-30 groups.

The training movement speed is fast enough to help you burn more calories

　　Study shows: Fast It is unrealistic to perform explosive power quickly in each movement and every set of training.

　　It is wise to use explosive power to perform explosively.

　　The first training movement in each part is lighter and perform explosive high speed exercises. For example, chest training, choose the first movement to be high-speed, perform 4 sets, and perform 12-15 repetitions in each group.

　　It cannot be ignored Rest time between groups

　　The rest time between groups is an important factor affecting fat burning efficiency. Generally speaking, the shorter the rest time between groups, the more calories are consumed during training! In addition, this training method can quickly improve metabolism and promote calorie consumption after training.

　　The ideal rest time between groups is 30-60 seconds. In addition, you can also use super group training techniques.

　　　Fat loss training is actually a technical job, and we must carefully select many details. Choose, make corresponding fat loss plans, distinguish between large weight, low frequency, medium weight, high frequency and other trainings, concentrate and steadily train, and appropriately increase corresponding aerobic exercise, so that the goal of fat loss is easier to achieve.

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