In an awake and quiet state that is not affected by factors such as muscle activity, mental stress, food, and temperature, the metabolism produced by the body is the so-called basal metabolic rate. Generally, the higher the basal metabolic rate, the more energy consumed, and the easier it is to lose weight. Therefore, the focus of weight loss is to increase the basal metabolic rate, which can be improved through the following actions, so that obese people can burn fat while lying down.
What factors affect the basal metabolic rate?
1. Exercise: Strength training can increase muscle strength, improve basal metabolism, promote fat burning, and prevent weight loss and rebound.
2. Temperature: Energy metabolism is also affected by temperature. Generally, the higher the body temperature, the higher the basal metabolic rate. When the body temperature rises by 1°C, the basal metabolic rate increases by about 13%. Living in an environment with higher temperatures, the basal metabolic rate also increases.
3. Muscle mass: The greater the proportion of muscle, the higher the muscle mass, and the higher the basal metabolic rate.
4. Age: Basal metabolic rate can gradually decrease with age. If middle-aged and elderly people still maintain the previous diet, excess calories will be generated, which will be converted into fat accumulation.
5. Diet: When you are hungry, dieting can weaken the basal metabolic rate, so you cannot lose weight by dieting.
6. Diseases and hormones: Most hormones in the body can affect the metabolic rate of hormones, especially growth hormone and thyroid hormone. For example, patients with hyperthyroidism have strong thyroid hormone secretion and faster metabolism.
How exercise can speed up fat burning?
1. Strength training
Muscle burns more calories than fat. Consistent strength training can enhance muscle strength, improve muscle mass, and thus improve exercise efficiency. Optional strength training includes jumping jacks and sit-ups, as well as push-ups or walking squats.
2. Improve exercise intensity
Ensure that the exercise should reach a moderate intensity or above. The exercise intensity can be evaluated by heart rate, reaching 60% of the value obtained by subtracting age from 220. It can promote fat burning and provide energy for exercise, thereby achieving weight loss.
3. Master the sequence of movements
There should be 10 minutes of warm-up training before exercise to avoid muscle strain; then there will be 20-30 minutes of strength training, and finally 40 minutes of aerobic exercise. The entire exercise time should not exceed 90 minutes.
Kind Tips
You can't do the same exercise for a long time, because the body will gradually get used to a certain exercise intensity, the metabolism will stagnate, and the exercise effect will also decline. Therefore, you should often change the exercise method. For example, you can add strength training when doing aerobics. Enhance exercise capacity, but also increase the basal metabolic rate. It is worth reminding that people who lose weight should not exceed the maximum load of the body during exercise, so as not to cause sports injuries.