Women's Fitness Fat Loss Training Program

Girls' bodies are very different from boys', so different training plans should be formulated when doing fat loss training, so as to achieve obvious fat loss results. The reason why most girls like to be active in the gym is to lose excess fat in their bodies through fitness, so that they can achieve obvious weight loss results. Therefore, you can learn about the fitness and fat loss training plan for girls at this time.

It is recommended to start with strength training, such as squats, split squats, deadlifts, plank supports, etc. Increase your muscle mass. It is supplemented by HIIT (high-intensity interval aerobics, a fitness method that combines high-intensity and low-intensity training in a short period of time, hereinafter referred to as HIIT).

1. Why should we do strength training first?

Fat is a cunning villain when you do aerobic exercise, especially long-term aerobic exercise. It hides here and there and often drags its little friend to help it carry it. This little friend is often our most precious muscle. If you are still on an excessive diet (you can't even reach your basal metabolic rate), then what will follow is a decline in physical fitness and a slowdown in basal metabolism. Finally, you are delighted to find that your weight is falling so quickly, but in fact, it is the muscles that are crying, while the fat is still standing proudly. If you are still dieting at the same time, then even if you eat a little more at this time, they will immediately join the fat camp, and you will enter a vicious circle.

During anaerobic exercise, your muscles are being ravaged. When your glycogen is exhausted, fat begins to soften and break down. In other words, fat sacrifices itself to help the muscles be ravaged. After training, when you eat high-protein food, what will it become? It will turn into muscle. In other words: fat is killed and muscles become stronger. As a result, your basal metabolism becomes faster, and you will be less likely to gain weight, and then you enter a virtuous circle.

Moreover, muscles are big energy consumers. In a static state, one pound of muscle consumes 6 calories of energy in 24 hours, while one pound of fat only consumes 2 calories. For example: A fat person's muscle content accounts for about 30% of the body, and a bodybuilder's muscle content accounts for about 45% of the body. Even if they don't move every day, their basal metabolism can differ by more than 200 calories, which means two steamed buns are gone.

While maintaining daily activity, the Dallas Aerobic Research Association found that the basic 24-hour calorie expenditure per pound of muscle is 30 to 50.

One thing that must be kept in mind is: for people of the same weight, the lower the body fat percentage, the faster the basal metabolism, the less likely they are to become obese, and the thinner they look.

2. The difference between HIIT and regular aerobic exercise

Many people believe that only aerobic exercise lasting more than 40 minutes can burn fat. So the exercises that can really help you lose fat are jogging for two hours or riding a bicycle slowly for two hours.

To some extent, this is true. Most experimental results tell us that the longer the exercise lasts, the higher the proportion of fat used as fuel. Studies have shown that during moderate-intensity running, after 30 minutes of exercise, the functional ratio of fat to sugar in men is half and half. Women need 36 minutes, and the fuel supply ratio is half and half. After ninety minutes, about 80% of the fuel for running comes from fat.