After hard pulling and pull up, he practiced barbell bench press + dumbbell bench press.

Brandon knew that to reduce fat by strength training, he had to pay attention to the intensity of strength training.

Not long ago, the American Association of Applied Physiology conducted such an experiment.

Brandon is only an individual test, which is difficult to overturn the scientific consensus, not to mention his heart rate test method remains to be discussed.

First of all, the test itself lacks scientific rigor, and many of Brandon’s views are wrong# 02 weight loss principle of strength exercise first of all, we have to admit that fat can be reduced through strength exercise.

Take daily running training for example, professional sports watches will analyze our training effect, and anaerobic sports often account for a certain proportion.

It’s very important to keep your hands warm during winter sports.

In the running circle, many runners often run two or three hundred kilometers a month, but never roll the iron; while in the rolling iron circle, the strong men who squat in the bench press and squat in the group of 100 kilograms do not talk Running color change.

The heart rate is really high It is directly proportional to calorie consumption, but for aerobic exercise, 60-80% of the maximum heart rate is the best fat burning interval.

Brandon is a short haired man with six abdominal muscles.

Strength training will increase muscle content and improve the basic metabolic rate of the body, but it has been mythologized by many people.

I wonder if you are surprised after reading this test.

So he began the strength training test on the first day: after the barbell is pulled hard, he began to practice pull up, Take two actions as a cycle, rest for 60 seconds after a cycle, and then add barbell pieces to continue.

This is not only the initial fat reduction state, but also in the later daily training, we can’t abandon another sport because of our preferences.

Their exercise and weight loss status were observed for up to 8 months.

On the next day, Brandon ran a running test for a total of 40 minutes.

Increasing muscle can improve your basic metabolic rate, make you fit and lose weight easily.

If we want to be healthy, good in shape and good in Qi, we should give consideration to both types of sports, which is the real king.

Running circle and rolling iron circle They represent the aerobic party and the anaerobic party, but there is always a feeling that people on both sides are biased against each other, even despise each other, and are unwilling to try each other’s sports.

What is consumed during aerobic exercise is sugar and fat, which is the most efficient and direct way to burn fat.

I thought that both sides were in peace, but there will always be a few fitness people fooling their friends who plan to run to lose weight: do you know? The fat reduction effect of running is not as good as rolling iron, and even rebound, so don’t run.

By observing the figure of these two types of people, we can easily see the effect of running and iron rolling.

In contrast, iron rolling is more difficult and complex than running, and the pain of iron rolling is higher.

The experimental results are as follows: the fat reducing effect of aerobic group is the first, the muscle increasing effect of strength group is the first, while the fat reducing effect and muscle increasing effect of aerobic strength combination group are the second, and the aerobic strength combination is our familiar HIIT.

According to the visual inspection, his body fat should be about 10%.

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Is this still a fat reduction experiment? Brandon trained for one day with strength and running respectively, and then estimated the calorie consumption according to the changes of strength and heart rate during running.

Especially for the runners who are highly respected for running, can iron rolling really reduce fat# 01 controversial experiment there is a foreign fitness brother named Brandon, who is a proponent of power fat reduction (the left side of the figure below), so he started a real-life experiment on which is better to reduce fat by running or iron rolling.

119 overweight and obese adults were divided into three groups: aerobic group, strength group and aerobic strength combination group.

According to this data, Brandon takes it for granted that: the heat consumption of strength training is better than aerobic training, so strength training is much better than running in terms of fat reduction.

He used the way of variable speed running, that is, first increase the speed to the highest, then gradually reduce it to the lowest, and continue to increase the speed to the fastest after walking for 30 seconds.

Exercise can promote testosterone analysis, muscle synthesis and fat decomposition.

Although they are essentially different, they have no hard boundary and are integrated.

The runner’s muscles are mainly slow muscles with small volume and large fiber area.

As a runner, regular strength training can help us improve running efficiency, reduce the risk of running injury, improve running posture, delay the aging speed, make the body more fit, and you look better, so running is inseparable from rolling iron.

So, this makes “running and iron rolling, which is more fat reducing?” Has once again become a controversial topic and attracted the attention of countless people.

Is your impression of running greatly reduced? But don’t worry.

Come and roll it with me.

Moreover, it is much more difficult to grow muscle than to reduce fat# 05 running is inseparable from iron rolling running and iron rolling, which represents aerobic and anaerobic sports.

When Brandon does strength exercise, he reduces the exercise intensity and shortens the rest time, that is, he uses the excessive oxygen consumption after HIIT exercise to burn fat, Many people attribute it to strength training# 04 running is one of the best fat reducing exercises.

It can enhance their physique by enhancing their cardiopulmonary function.

At the end of the two-day test, Brandon finally measured that strength training consumed 559 kcal, with an average heart rate of 137, while running consumed 502 kcal, with an average heart rate of 128.

The whole muscle part of the human body accounts for only 18% of the total metabolic consumption, not to mention the limited proportion of increasing muscle, so its role will be greatly reduced# 03 the position of fat reduction effect of aerobic exercise cannot be shaken.

Strength exercise is more anaerobic exercise, which consumes sugar in the body, and its fat reduction is more endocrine effect.

Because running is suitable for almost all people who lose weight, it is not limited by venues and equipment, and has high cost performance.

He said: it’s best to use about 40% of the maximum weight for training, so that it can last longer, and the rest between groups should be shorter, so that the effect of fat reduction will be better.

Since it is well-known for aerobic exercise, running, as one of the leaders, still has a halo.

running waist packs

In addition, while increasing muscle, it can also improve the basic metabolic rate of the body, so that you won’t lose weight and keep fit.

Most importantly, running will make people physically and mentally happy, which is more conducive to let everyone stick to it for a long time.

The body is thinner, without large muscles and obvious lines.

Therefore, the ideal way to lose weight is to lose fat and retain muscle, whether it’s for runners or iron runners.