This question is the question that a great deal of fitness fans care about too. If you want to make sure to reduce the lipoprotein and does not reduce one in the course of reducing the lipoprotein, must be comprehensive and pointed.
Comprehensive to mean, reduce lipoprotein need oxygen and have oxygen train, combine, go on in an all-round way tempering to health, reach certain amount of exercise and movement intensity, in order to improve the supersession level, promote the fat to burn, achieve the goal of reducing the fat instead of reducing the muscle.
Pertinence refers to the level of the fat content of position on the basis of the body, adopt different exercise methods, make sure to " suit the remedy to the case " .
Train the method: Have oxygen and have no combination that oxygen trained.
Aerobic training can make the fatty acid in the adipose tissue dissociate out energy supply, the ones that can cause human body's heat at the same time are defeated by the equilibrium, thus impel the consumption of the internal fat, it is one of the best movement ways which reduces the lipoprotein. Can achieve the goal of reducing the lipoprotein while specializing in aerobic training, but bodily form is not beautiful, there is no oxygen to train that is a double-edged sword, not only can deduct covers and put the surplus fat increase the skin beautiful body, but also can. If you want to deduct the fat of belly, must have comprehensive and pointed exercise.
For example: Train lesson had better take exercises other position first at the beginning, let internal glycogen breakdown to low-level most, then carry on the belly exercise or aerobic training, reduce the lipoprotein result and know more ideal like this. And does not begin to train and carry on the training of belly, in case that been too glycogenic to consume the abdominal muscle until low-level the most yet and already tired. That is to say, the belly has been already tired before the body has not been totally tired yet. This is that fat content of belly is high, the abdominal muscle shrinks bad decision of ability. And it will influence the result that other position strength train that the belly is tired, because need abdominal muscle to shrink and coordinate the other skin group exerting oneself while carrying on the strength exercise (including breathing) . The abdominal muscle shrinks ability to drop, must influence the quality that strength trains and reduce the lipoprotein result, if carry on the exercise of the other human bodies group first, the glycogenic decline that makes in the muscle is to doing the belly to practise at the time of the low-level the most, or carry on aerobic training, neither influence the exercise of the other skin group, make muscles receive better stimulus, prevent the muscle loss, can achieve the goal of burning the fat.
Train the intensity: Improving has no oxygen to train the intensity, in order to improve the efforts of muscles steadily, make muscles strong and whippy, and then optimize bodily form. The expert proposes: If you want to digest more heat, must adopt the great weight of the high strength to practise. Adopt light weight high number of times practise even very short interval, too as adopt great weight high strength train, consume many total amount that consume.
The ideal training intensity is the 75-80% of largest load of mine (the number of trials is no less than 6 times) . Purpose to make muscle glycogenic to exhaust, make muscular fatigue or destroy musculature. Make every group each exercise give muscle strong stimulus, prevent even if wither, achieve and reduce the purpose that the lipoprotein does not reduce one. If the intensity is small, heat will consume little, it is weak to stimulate muscles, can not consume the purpose that heat reduces the fat, the muscle will be diminished.
Train frequentness: Guarantee to train 4-5 times every week, practise having a rest for one day in two days or three days, 60-90 minutes each time, it is unsuitable to exceed 90 minutes, otherwise unfavorable to the recovery of the body, will cause the transition to be tired, unfavorable to the growth of muscles.
Aerobic training way: The best way is that the high strength combines with little intensity. For example after having oxygen strength, go on 20-30 minute fast and run combine together change speed and run at slow speed, or adopt the resistance of increasing and decreasing and change speed to ride and build up body the car practise etc.. In addition can in order to carry on aerobic training alone also in every week, 45 minute each time, make sure not over 1 hour, otherwise will enable the muscle loss, can train the abdominal muscle after aerobic training.
The meal is proposed: If you want to achieve the goal of the skin reduce the lipoprotein to increasing, must rely on rational nutrition to guarantee. The purpose to reduce lipoprotein is to reduce covers and put the surplus fat, but not make weight. If you want to deduct being surplus by fat, it is reduce there aren't lipoprotein not to achieve,at meal should intaking amount to control fat ^s appropriate, increase the intaking amount of protein, there is sufficient carbohydrate, only enough carbohydrate is offered energy, could enable and train the intensity to maintain at higher level. So, the carbohydrate on the diet, the proportions of protein and fat are with 40%: 45%: 15% should. A lot of callisthenics fans control the intaking amount of the carbohydrate sedulously in the course of reducing lipoprotein because of lacking nutrition knowledge, what the result is deducted is not only the fat, also thereupon reduction of muscle. Even kick extraly into a large number of proteins to fill in the carbohydrate ( glycogenically) Deficiency,too the of no avail, it cross by low carbohydrate it will metabolize not normal, influence the use of fat oxidation and protein, cause muscles unable, trains the state to be depressing. Enough carbohydrate can reduce the internal protein unnecessary consumption (waste) ,Prevent the muscle from shrinking, and can promote the fat supersession. The kicking into amount is 3-5 grams every day of per kilogram of weight of common people of carbohydrate, it is per kilogram of weight and 2-3 grams to increase the person who reduces lipoprotein of skin, at least 2 grams.
Take in the fat: Principal ingredients that fatty acid is the fat to participate in energy supply, is the main direct fuel in the human body too. The fat still can help the absorption of lipid-soluble vitamin A, D, E, K,etc.. Especially the unsaturated fatty acid, the already healthy fat is indispensable, there are peanuts in the food with abundant unsaturated fatty acid, sunflower seed, the walnut, the almond,etc., besides the seed oil of safflower, rape seed oil, olive oil, vegetable oil such as the peanut oil, guarantee in the total amount of heat taken in every day it is essential that 15% of the fat is taken in.
Point out: Supplement the albumin of milk and glutamine
It is very necessary to supplement the albumin of milk in the course of increasing the skin and reducing the lipoprotein, because it can promote the human body to resume, accelerate muscles and grow, equilibrium and supersession that can maintain the physiological skin are normal. In addition, the supersession that it still can prevent the body fat from causing while reducing is slow and immunity drop. The albumin of milk can be taken before and after being trained, take and offer the energy material before training, facilitate improving movement ability, especially endurance level, can accelerate the recovery of physical efficiency while taking after training, promote muscles to grow.
Taking amount: Obey 30 respectively train generally, can follow individual need and movement size of intensity and make too.
The glutamine is a kind of important amino acid, can't supplement enough glutamine in time after the high strength is trained, the human body will decompose the muscle albumen in order to satisfy human body's demands for glutamine, immunity will obviously drop too at the same time, diseases such as cold incident,etc..
The glutamine can be taken after the empty stomach and training in the morning. Blood glucose is on the low side at the time of the empty stomach, taking the glutamine can prevent the muscle protein from decomposing, amyotrophy. Take the secretion that can promote internal growth hormone after training, participate in damaging the repair and synthetic organizing, promote the absorption of other nutrient, accelerate the growth of muscle, improve immunity.
Taking amount: Obey 5 grams respectively after empty stomach and training in the morning.
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