Aerobic exercise reduces fat without losing muscle mass

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Aerobic exercise reduces fat without losing muscle mass

The reason why long-distance runners tend to be thin is because of continuous aerobic training.

In order to lose weight as soon as possible to achieve the purpose of weight loss, many people lose weight by continuous aerobic training.

Although the weight has dropped, it is not necessarily all fat, and the amount of wind and meat will also decrease. In fact, this is a misunderstanding of weight loss.

The purpose of weight loss is to reduce excess aunts under the skin, not just weight loss.

If you do not lose weight, you will not lose weight. If you lose weight, you use a combination of aerobic training and anaerobic training. You will use anaerobic equipment to build a new body shape while performing aerobic training to accelerate your aunt instead of muscles.

Your weight may also get heavier. The weight gain is muscle, not your aunt.

  In order to improve the fat-reducing effect, avoid the physical consumption or reduce muscle consumption during the fat-reducing process, the time of aerobic training must not be too long, not more than 5 times a week, not more than 45 minutes each time, preferably about 30 minutes.

Exceeding this limit will make a person weak and ineffective, affecting the completion of a weight loss plan, and greatly reducing the effect of weight loss.

In aerobic training, it is better to use fast and slow exercise alternately.

Perhaps while running, you can use the function keys to increase speed and slow speed, or adjust the height of the slope to increase the difficulty of training alternately.

If a long time (more than 1 hour) stable or higher intensity aerobic training method is used, not only the fat reduction effect is not good, but also the muscle mass will be reduced.

  In addition, a reasonable diet structure in the process of fat loss also plays an important role in the effect of fat loss, because exercise and diet are a systematic project in the process of fat loss, in which complementarity is indispensable.