Cardio is a Must for Beginners Trying to Lose Fat, Don't Try to Take Shortcuts
Many beginners who start exercising often want to take shortcuts in reducing fat, but countless senior friends ultimately conclude that it doesn't work. It's said that bitter medicine is effective for ails, and truthful advice is helpful for doing things well. But only a small number of people actually listen to experience, and many fitness enthusiasts insist on 'trying to knock out a few noses,' only to realize that things are 'black and white.' Of course, the cost of mistakes in fitness and fat loss isn't high. Using an unsuitable training method may not achieve the desired effect, but as long as you use the correct method, it is achievable. But if the cost of mistakes is very large, and you don't listen to the 'correct method', it could be disastrous.
Many fitness enthusiasts, especially obese beginners who want to reduce fat, look for various quick fat loss methods they've heard about online, such as HIIT and TABATA. These interval training methods are very tempting, but ultimately they fail. These exercises require short-term high-intensity exercise. HIIT training requires you to reach 90% of your maximum heart rate, and then take short breaks (or gentle exercise). This is repeatedly done for many cycles. Beginners typically have poor physical fitness, so they can't withstand such strenuous exercise. Although these interval training methods are good, they are not suitable for everyone.
Instead of frantically searching for quick fat loss solutions, you might as well stick to a consistent approach of jogging. Jogging is essentially a form of aerobic exercise, and it shouldn't be underestimated. Jogging can be sustained and effective, but it must be done consistently. If the pace is too slow or the duration is too short, it won't achieve the expected results. Jogging can reduce fat, but only if the above conditions are met. This leads to the concept of aerobic exercise, which is a must-have for beginner fitness enthusiasts. Although interval training is good, it should only be integrated into daily training, not the dominant one. Just as push-up variations are not suggested to be trained every time.
Aerobic exercise is defined from a heart rate perspective, generally between 75% and 80% of the maximum heart rate. The intensity is of moderate or higher levels. Carefully look at the definition three times, and understand the meaning of each word. First, the intensity is moderate or above, and then we can measure it using heart rate.The maximum heart rate (maximum exercise heart rate = 220 - age) is 75% to 80%, which means you can hear your heart beating loudly and your breathing is rapid, but not gasping for air.Runners will experience that when you sprint, a short distance, you will breathe heavily. Fat loss is not just about jogging. All aerobic exercises are effective for fat loss, but the difference in intensity is much larger. For example, cycling for half an hour has much less intensity than jogging for half an hour. Therefore, fat loss will be less. Do you understand?
Aerobic exercise should be sustained for at least 45 minutes to accumulate good fat burning effects. It's a challenging thing to maintain a long-distance jog, especially when you run around the track, you will clearly feel that when you run 2 or 3 laps, your muscles will have some discomfort, and some people may have discomfort after 4 or 5 laps. When you overcome this hurdle, you can continue to run. Here's a method: let your thoughts fly. You can think about other things, and you will unconsciously run for a long time.
Diet is also a very important factor. Many people fail because they don't overcome this hurdle. After running, their appetite increases, and they eat more, which is ineffective for fat loss and will negatively affect the body.
Carbohydrates should be reduced to 3/4 of the usual amount. Carbohydrates refer to staple foods like rice and bread. Protein can be increased, but limited to white meat, beef, poultry, milk, etc. Minimize fat intake (such as pork belly). Add coarse grains such as corn and quinoa. Supplement lost minerals through running; vitamins and fiber are abundant in fruits and vegetables.
You must pay attention to changes in weight and waist circumference. Ideally, measure it at the same time each time, for example, before dinner, because this provides a more meaningful reference. There's also a simple method: pinch the skin on your abdomen; use the same gesture each time, and when the skin on your abdomen becomes thinner, it indicates that your fat loss is effective.
