When we manage our body, we must first have a good diet, because this is a prerequisite for maintaining a caloric balance or caloric difference, from a caloric point of view, diet is always ** The most critical factor in the process, but this does not mean that exercise is not important, even if exercise is only an auxiliary condition, the reason is that exercise can maintain a relatively stable calorie consumption throughout the day by increasing consumption, so that the fat loss efficiency can be maintained in a high state, so that we can relax appropriately in terms of diet, and can also make the plateau period come later.
Therefore, in the process, even if diet is the most critical one, it is also recommended that everyone pay attention to exercise on the premise of controlling their diet, so that they can lose weight relatively quickly and are easier to maintain. Speaking of exercise, what kind of exercise form to choose is also a topic of great concern to everyone, for people who can't distinguish between ** and fat loss, they are more inclined to choose aerobic exercise, with the growth of experience, they will slowly shift to strength training, and slowly they will be more inclined to do strength training and ignore aerobic exercise, the reason is that they will think that strength training is more advantageous for fat loss.
So, what kind of exercise is better to choose in the process of fat loss?Why do a significant percentage of people give up cardio after trying strength training?Let's talk about related topics.
The first thing to say is that no matter what kind of exercise you choose, your diet must be controlled, otherwise there is no way to talk about fat loss. Similarly, when we choose the way of exercise, we should also arrange it according to our diet, so as to achieve an ideal effect. For example:
If you really don't want to exercise or don't have time to exercise, but you can control your diet well, can tolerate a certain amount of hunger and can stick to it well, a very good way to do this is to pay attention to daily activities, that is, to use fragmented time to move your body as much as possible, so that you can also keep the overall activity metabolism at a high level, so as to play a role in supplementing diet to lose fat.
If you can exercise, you can also control your diet well, and the way of exercise at this time should be mainly strength training, or only strength training, which can also have a good fat loss effect, and will also reduce the risk of muscle loss, so as to better maintain it after losing weight.
If you can exercise, but you can control your diet but not too well, you can choose aerobic exercise as the main exercise and strength training as a supplement. Because aerobic exercise is more and more important than strength training.
However, it should be said that no matter what kind of exercise it is, it should not lead to a decrease in the amount of daily activity because of the occurrence of exercise, because from the perspective of overall activity consumption, it is not only exercise consumption that is included, and non-exercise consumption will be more important.
For a considerable number of friends, aerobic exercise will be chosen in the early stage of fat loss, such as running is the most common and convenient form of aerobic exercise, but with the accumulation of experience, it will slowly shift to strength training, and when exposed to strength training, aerobic exercise will be slowly abandoned. Of course, in a part of the population, that includes myself. So let's talk about my personal experience.
1.Strength training is more fun, so it's easier to stick to
For aerobic exercise, in order to achieve an ideal fat-burning effect, in addition to continuing a certain exercise duration (about 45 minutes), it is also necessary to achieve a certain exercise intensity.
Strength training is different, we can achieve the purpose of training through the combination of different movements, there will be a short rest time during different exercises, which will make you feel very relaxed, even if it is not comfortable during the movement, and different exercises will also increase the fun of exercise, so that you feel interesting, so you will stick to it well. Of course, after exercising, you will also experience a feeling of soreness in your training goals, which will bring you a strong sense of accomplishment.
2.Strength training is more beneficial for fat loss
When we understand the difference between fat loss and ** (weight), we will understand that if we want to make ourselves better after losing weight, we need to lose not weight but body fat percentage, that is, to lose fat while retaining muscle as much as possible, and to do this, strength training has a unique advantage, because it can create good conditions for muscle growth, that is, it can form a certain stimulation of muscles.
From the perspective of basal metabolism, strength training can help us maintain a certain amount of muscle, thereby reducing the rate of decline in basal metabolism, and basal metabolism is the main way of calorie consumption.
In addition, in addition to basal metabolism, the consumption generated by strength training is not low (especially compound movements), and on the premise of controlling the diet, it can also be supplemented by strength training to reduce fat.
Therefore, the fat loss advantage of strength training is that it can reduce the risk of muscle loss, keep the basal metabolism relatively stable, and produce considerable consumption, which is conducive to fat loss and maintenance after fat loss.
3.Strength training can make you feel better
In addition to being conducive to fat loss, strength training is also conducive to the shaping of the body, because strength training can make up for the lack of local fat loss process, that is, targeted training can be carried out locally to shape the proportion of the body, such as waist and abdomen training, hip and leg training, etc. This can make the figure more linear.
4.Strength training can fight aging
Strength training can slow down the rate of aging, on the one hand, strength training can keep us in a tight and linear body after middle and old age, and a good body will make us much younger;On the other hand, strength training can maintain the health of joints and bones, which can allow us to have a normal level and range of physical activity when we are old, so as to maintain a better coordination and balance, and then have a high-quality old age.
Of course, this is not simply emphasizing the importance of strength training and denying aerobic exercise, but it is just a phenomenon from a personal point of view, and what kind of exercise method to choose is also based on your own purpose, ability and preference to decide, because the factor that affects the final end is persistence, so the one you can adhere to the most is the best one.
Author: October Zhixing.