- First, the best weight loss come with training intensity
As you can see, as the exercise intensity increases, the fat consumption increases. If you want to lose weight efficiently at home, high intensity interval training (HIIT) is your first choice.
In ensuring their own body can afford to maximize heart rate is the key to efficient fat reduction, exercise heart rate maintained at about 80% of the maximum heart rate can be calculated maximum heart rate can be used the following formula:
206.9 - (0.67 * age)
The combination of HIIT and resistance training is key to your practice of six abs: complete resistance training and then HIIT, completing HIIT 3-4 times per week for 20 minutes each
- Second, reduce abdominal fat
Experimental studies have shown that a 2% reduction of belly fat by controlling diet alone can help you lose 18% of your belly fat while controlling diet and keeping low-intensity aerobic exercise or HIIT for the same amount of time.
If you are already exercising HIIT 3-4 times per week, it is advisable to control your diet and add 2-3 times a week low intensity aerobic training (40-60 minutes duration) such as jogging, Take the elliptical machine and pedaling bicycles, etc., in order to burn fat more efficiently and achieve fat reduction more quickly.
- Third, the impact of low carbon water on your training
Low-carbon water will affect your training performance? That's right, that's it, but it's just the beginning. However, after you get used to it, your performance will be the same as with higher carbon levels.
If you have no problems with low-intensity aerobic training on an empty stomach in the morning, it will be difficult at first, but after 7-8 training sessions, your body will adapt and behave the same as your breakfast and retraining .
- Fourth, only abdominal resistance training can practice 6 abs?
Unfortunately, it does not work. Many people do a great deal of abdominal resistance training every day, like a lot of curly belly, but the opposite is true. Only doing these exercises can not reduce the fat in the abdomen. This will only increase the muscle strength and waistline of the abdomen.
If you want to morph out of abdominal muscles, control your diet, and choose HIIT or low-intensity long-term aerobic training or a two-pronged approach.
- Fifth, circular training can replace aerobic training it?
Of course you can, and the effect of reducing fat better!
The study showed that during the 12 weeks of training, subjects were trained three times a week for 50 minutes each, and the results showed that intensive training in cycling resulted in more fat burning than standard aerobic training (treadmill) .
What is a high intensity cycle training? for example:
3 sets of hard pull (using Rest Pause technology: Suppose 180kg deadlift pull 8 times, rest for 20 seconds, then complete 3 times, and then rest for 20 seconds, and then completed 1-2 times. The following actions all use this technology) Break 30 -60 seconds
A group of abdomen without group rest
3 groups of high pull-down group to rest 30-60 seconds
A group of abdomen without group rest
Three groups of barbells rowing between groups 30-60 seconds
A group of abdomen without group rest
3 groups sitting rowing group break 30-60 seconds
A group of abdomen without group rest
This type of training maximizes fat burning while resistance training, and is a good choice for those who are disgusted with running, but low-intensity aerobic training may be required to reduce fat quickly in a short period of time.
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