Of course, different ways to control personal preferences will also be different. Some friends will achieve their goals by adjusting their diet, while others will achieve their goals through exercise, and of course some friends will accomplish them by combining diet and exercise.

So, for friends who want to achieve weight loss through exercise, the reasons are roughly divided into two situations. One is that the purpose of insisting on exercise is to make themselves eat better, and the other is that exercise is not only unfavorable to health, but also to shape the body. Of course, these two reasons have their own reasons. However, when you exercise, you will find that even if you work hard, the results are not very good. Why is this?

So, let’s talk about the issue of weight loss when exercising, why do you still not lose weight when you insist on exercising? How can you improve the fat burning efficiency of exercise and make fat loss more efficient? So, to answer this question, must consider from two aspects: one is the premise of to reduce fat by , or the premise of exercise to reduce fat by exercise, and the other is how to improve fat burning efficiency, that is, what are the factors that affect fat burning efficiency.

Prerequisites for fat loss (exercise fat loss)

In the process of fat loss, if you want to work hard and effectively, you must know what the core of fat loss is. The answer is a calorie gap. As long as the calorie gap exists and remains, you will lose weight. If wants to make the calorie gap exist, there are two methods: one is to reduce daily calorie intake, and the other is to increase daily consumption.

However, in this process, calorie intake is the prerequisite for fat loss. Only when calorie intake is limited can increase consumption be meaningful. Conversely, if you have bad eating habits, then even if exercise helps you increase calorie consumption, a calorie gap may not necessarily appear, because you will easily eat more food and of course consume more calories.

So, regardless of whether you exercise, diet is always the prerequisite for effective fat loss. Of course, we have always emphasized that diet control ≠ diet, but to adjust the diet structure, ensure balanced nutrition, avoid the intake of high-calorie foods as much as possible, and then control the total amount and eat 7.8 points full for each meal.

Of course, during the fat loss process of , the caloric gap should not be too large, because too large caloric gap will cause damage to 's basal metabolism , which will affect the fat loss efficiency. Therefore, it is generally recommended to make the caloric gap between 300-500 calories. So, when we want a calorie gap to appear, we must first control our calorie intake, and then talk about calorie consumption. So, how much is the daily calorie intake? At this time, we need to consider from three aspects:

1. simply creates caloric gaps through diet. At this time, you need to limit your diet while understanding the daily energy needs, that is, the amount you consume is less than 300-500 calories than the daily energy needs
2. simply creates a calorie gap through exercise. There is still a prerequisite at this time, that is, let the calorie intake meet daily consumption, and then increase the calorie consumption through exercise, so that the calorie gap appears. That is to say, let calorie intake = daily consumption, and then increase consumption through exercise. For example, consuming 300-500 calories per day to allow calorie gaps to appear. At this time, diet can be relatively easy, but exercise is more difficult, because the consumption generated by exercise is always overestimated by us. If you want to make the calorie gap reach the requirement of 300-500 calories, then at least you must ensure a certain intensity and exercise duration.
3. Digital and exercise combine to create caloric gaps. needs to be controlled in diet at this time, but it is better to relax than relying solely on diet, and then expand daily consumption through exercise. For example, you can create a calorie difference of 300 calories through diet, and then increase the consumption of 200 calories through exercise. At this time, the overall calorie difference will be around 500 calories.

So, when you choose exercise to achieve the purpose of fat loss, you can relax appropriately in your diet, but you cannot be uncontrollable. That is to say, don’t think that you have exercised and your diet is not important. You should know that reasonable diet control is always the prerequisite for effective fat loss.Of course, if you want to control your calorie intake well, you also need to understand the daily calorie needs. You can use a relatively simple method (chart) to estimate it, such as the figure below:

Factors affecting fat burning in exercise

Under the premise of understanding fat loss in exercise, it does not mean that the effect will be good if you persist in exercise. For example, during the same exercise time, some friends will let themselves spend this time comfortably, while others will make themselves persist desperately. Compared with the two, the latter's fat burning effect will of course be better. Therefore, if wants to improve the fat burning efficiency of exercise, it is necessary to consider the three major factors that affect fat burning in exercise: exercise intensity, exercise duration and exercise frequency.

Of course, in the specific exercise process, cannot make all three elements reach an optimal fat burning state, because the intensity of exercise you choose will be closely related to the length of exercise you insist on . For example, no one can sprint for two hours in running, so in the specific implementation process, either pursue strength, pursue exercise duration, or find a balance to combine the two. In addition to the intensity and duration of exercise, another factor that needs to be considered is the frequency of exercise, such as how many times you exercise within a week or a month.

So, during exercise, , about the decomposition of fat, is ultimately two core issues:

1. how to coordinate the three elements with each other, allowing you to consume as much calories as possible, and then achieve the effect of reducing fat with auxiliary diet.
2. How to exercise to make the energy consumed mainly provided by fat.

So during exercise, how to coordinate the three elements so that you consume more calories and how to increase the energy supply ratio of fat?

First: Exercise intensity

Speaking of which, when we don’t exercise or do nothing, there is also fat burning in the body, and in this case, it is mainly powered by fat, but why do we still need to exercise? Although the proportion of fat energy supply is very high when not exercising, the body's energy demand is very small at this time, and the process of fat decomposition is quite slow, so the fat burning is accelerated through exercise. During the exercise, as the intensity of exercise increases, the proportion of fat energy supply will decrease, but in terms of total amount, it is very large. For example:

• Suppose you consume about 200 calories in half an hour of running, and at this time the fat energy supply accounts for 30%, then you consume 60 calories of fat;
• If you spend these half an hour in a lying flat state, the calories you consume are about 30 calories, and you consume more than 70% of the fat energy supply at this time, then you consume 21 calories of fat;

So, during exercise, the main source of energy consumed by the body is carbohydrate or fat, and the key factor is exercise intensity. The lower the intensity, the higher the proportion of fat energy supply, but the larger the proportion does not mean that the total amount is large. So, to summarize it,

1. During low-intensity exercise, the human body will release a large amount of fatty acids from fat cells, but at the same time, the energy consumption is relatively low. In order to consume enough energy, it is necessary to increase the exercise time to solve the problem, so as to achieve the purpose of reducing fat. at this time the whole process is relatively easy, and it is easy for us to persist, but it takes longer.
2. As the exercise intensity increases, during moderate-intensity exercise, when the maximum oxygen intake reaches more than 65%, carbohydrates will become the main energy supply substance, and the proportion of fat energy supply will be relatively reduced. However, from a practical point of view, high-intensity exercise not only consumes more overall energy, but also consumes a large amount of fatty acids. Therefore, from a conceptual perspective, medium-intensity exercise can make the overall energy consumption and fat burning reach the most ideal ratio , and at this time the fat will achieve the most ideal degradation.
3. high-intensity exercise. As the exercise intensity further increases, it comes to anaerobic exercise . At this time, carbohydrate becomes the main source of energy. At the same time, due to the excessive exercise intensity, the body will quickly feel tired. At this time, either stop exercising or reduce the intensity of exercise.

Therefore, during exercise, if you want to achieve the ideal fat burning state of exercise, you should choose the most appropriate medium-intensity exercise. According to the data, during moderate-intensity exercise, the body can decompose 0.5-1 grams of body fat per minute during exercise.

Second: Exercise duration

In addition to the intensity of exercise, exercise duration is also an important factor in determining fat burning efficiency. Generally speaking, the longer the exercise time, the higher the proportion of fat in the overall calories consumed.

But We cannot continue to exercise endlessly in order to burn more fat. On the one hand, the duration of exercise lasts is related to the intensity. The greater the intensity, the lower the duration, and on the contrary, the longer it will be. In addition to the intensity factor, the amount of time to exercise is also related to your objective time (so you can arrange exercise time), your body's ability to adapt, and for health considerations.

Usually, in order to make the fat burning efficiency of exercise better, it is generally recommended to exercise for about 45-60 minutes, which not only consumes considerable calories, but also avoids the problem of excessive exercise. Of course, from the perspective of efficiency, it is better to choose moderate intensity exercise.

However, for ordinary people, has a gradual process, which cannot be achieved at the beginning to achieve moderate intensity, and can persist for 45 minutes. At this time, we can start from 10-20 minutes each exercise and gradually extend the exercise time, such as extending 1-5 minutes each time until you can persist for 60 minutes. Of course, the minimum must be between 30-60 minutes.

Third: Exercise frequency

Intensity and duration factors refer to the state to be achieved during one exercise, but during the process of fat loss, what we need to increase daily calorie consumption, so we need to maintain a certain exercise frequency, that is, how many times you exercise in a week or a month.

In fact, frequency problems vary from person to person. Friends with exercise foundation can even exercise every day, but we are all ordinary people and cannot do this because we also need to consider the problem of excessive exercise and rest to restore our bodies. In terms of frequency, must be done at least three times a week, and then slowly increase it to five times a week, which will make the fat burning efficiency of exercise higher.

Summary:

In the process of fat loss, if you want to succeed, you need to make your calorie intake less than its consumption. What you need to do at this time is: either control your diet, increase your consumption, or combine the two.

In this process, some friends will use the method of increasing consumption to achieve their goals, but at this time it is important to note that increasing consumption does not mean that calorie gaps will appear, so even if you choose exercise, you still need to control your diet.

So, if wants to make the fat burning efficiency of exercise better, it is necessary to consider factors that affect the fat burning efficiency of exercise. At this time, in order to make the fat burning efficiency higher, either increase the exercise duration or choose high-intensity exercise, and ensure a certain exercise frequency.

In this process, If you want to consume more calories while consuming more fat, the best way is to choose medium-intensity exercise and ensure time. So what you need to do is to gradually increase the exercise duration of by slowly increasing it until you can continue to exercise for 45-60 minutes. Of course, this process is not easy, we need strong perseverance to do it and persevere.

Author: October Zhixing