Fat consumption principle

Obesity is a disease problem that not only affects people's image, but also their health. Many major diseases are caused by obesity, so weight loss has become a topic that more and more people pay attention to. There are many ways to lose weight, but people fail to grasp a key point, which is that losing weight should be about losing body fat. But what is the principle of fat consumption?

Fat is composed of three elements: oxygen, hydrogen and carbon. Compared with glucose, fat requires more oxygen to metabolize the same mass of fat and releases more energy.

The final products are carbon dioxide and water. Water is mainly excreted from the body through breathing, skin, excretion, etc. 84% of the products of fat consumption are excreted through breathing and 15% are excreted through sweat.

If sweating doesn't indicate fat loss, then what can?

At present, apart from precise instruments to measure the ratio of oxygen and carbon dioxide inhaled and exhaled, there is no simple and accurate way, but we can use some other methods to calculate it.

The best way is to measure your fat burning by measuring your heart rate.

Years of research have shown that when exercising continuously, maintaining a heart rate within 65-70% of one's maximum heart rate is the optimal heart rate range for the body to mobilize fat for energy.

The simple formula for calculating your maximum heart rate is simple: 220 minus your age.

Maximum heart rate calculation example

When we maintain a certain 65-70% maximum heart rate and exercise continuously for 30-60 minutes, we can effectively lose fat.

At the same time, you can also combine it with HIIT & strength training, which is shorter in time, more intense, and more effective in fat loss, to achieve better training results.

Of course, fat loss is a systematic project, even if you jog five days a week for an hour each time and maintain a healthy diet.

The maximum amount of fat you can lose in a month is 1 kg to 1.5 kg. So no matter what method you use, persistence is the most important thing.

Fat loss is a physical activity, and long-term persistence is the key. Today I recommend this 10-minute family fat loss training plan to everyone.

Simple and easy, it consists of 6 movements and is very suitable for friends who don’t have time to go to the gym to exercise. The whole set of exercises is as follows:

Action 1: Jump left and right on the spot 100 times each

Action 2: Stand upright and lift your knees alternately 30 times each

Action 3: Stand upright and alternate front kicks 30 times on each side

Action 4: 30 freehand squats

Action 5: Standing forward raise + side raise 30 times

Action 6: Back lunge + shoulder push 30 times each

Friends who don’t have time to go to the gym can use this training plan to exercise at home. 10 minutes a day to keep you in good shape