As recommended：
Comprehensive sex is to show the need that reduce fat has oxygen and couple of photograph of the training that do not have oxygen, undertake taking exercise in the round to the body, achieve certain carry momentum and athletic intensity, in order to raise metabolization level, promote adipose combustion, achieve decrease adipose and the goal that does not reduce muscle piece. 字串3
Specific aim is to show the place that differs according to the body is adipose the discretion of content, use exercise a method differently, accomplish " suit the remedy to the case " . 字串7
Train a method: Have oxygen and the couple that train without oxygen.
The fatty acid dissociate that training having oxygen can make adipose organization medium comes out to offer can, can cause human body caloric to owe a balance at the same time, make thereby use up adiposely inside body, it is one of optimal motion kind that reduce fat. Do training having oxygen to be able to achieve the goal that reduces fat only, but bodily form is not beautiful, the training that do not have oxygen is a Shuang Renjian, can decrease flay to fall already redundant and adipose, can increase flesh beautiful put oneself in another's position again. Want to subtract abdomen is adipose, have to undertake what already comprehensive sex has specific aim again take exercise. For example: Training course had better exercise first in the begining other position, let the glycogen inside body consume lowermost level, undertake abdomen practices again next or oxygen trains, such effects that reduce fat will be idealer. And do not begin to train to undertake abdomen trains, the abdominal muscle when lest be in,glycogen has not consume lowermost level is already fatigue. That is to say, have not be over in the body abdomen is already fatigue before complete exhaustion. This is abdominal and adipose content tall, ability of abdominal muscle systole differs a decision. And the result that abdominal exhaustion can affect other position force to train, systole of abdominal muscle of the need when because having power,practicing coordinates other flesh group forcibly (include breath) . Ability of abdominal muscle systole drops, the quality that affects force training necessarily and the effect that reduce fat, if have other human body first group exercise, make the glycogen in muscle drops to practice to abdomen of the redo when lowermost level, or undertake oxygen trains having, criterion both neither affects other muscle group exercise, make muscle gets better stimulation, avoid muscle prediction of a person's luck in a given year, can achieve the goal with adipose combustion again. 字串3
Train intensity: Rise to train intensity without oxygen, with increasing sarcous strength steadily, make brawny and rich flexibility, optimize bodily form then. Expert proposal: Want to digest more quantity of heat, must use practice of high strenth great weight. If use little weight high number to although intermittent time is very short,practice, what the gross that use up also uses training of great weight high strenth to use up not as good as is much.
Good training strength is quantity of him peak load 75 - 80 ％ (try raise a number not less than 6) . The purpose is muscle medium glycogen is extinct, and do not make muscle fatigue or destroy musculature. Make each groups of every time practice giving muscle with intense stimulation, prevent to be like atrophy namely, achieve do not decrease fat piece purpose. If intensity is small, quantity of heat is used up little, to muscle stimulation loses, criterion short of uses up quantity of heat to reduce adipose goal, muscle piece is met again decrescent.
Train frequency: Assure to train every week 4 - 5, experienced two day or 3 days rest one day, every time 60 - 90 minutes, unfavorable more than 90 minutes, go against the refreshment of the body otherwise, can cause transfer fatigue, go against sarcous to grow.
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Oxygen trains means: Optimal way is high strenth and small intensity are united in wedlock. For example, after the force that do not have oxygen ends, undertake 20 - 30 minutes are mixed quickly slow fast the gearshift that runs to be united in wedlock runs, or use obstruction of increase and decrease and gearshift to ride gymnastical car to practice waiting. In addition, still can undertake oxygen trains having alone every week, every time 45 minutes, do not exceed 1 hour, can make otherwise muscle prediction of a person's luck in a given year, after training having oxygen ends, can undertake abdominal muscle trains. 字串4
Prandial proposal: Want to achieve the goal that adds flesh to reduce fat, must rely on reasonable nutrition to assure. The goal that reduces fat is to decrease hypodermic and redundant adipose, is not to reduce weight. Want to subtract redundant and adipose, achieve do not decrease fat piece purpose, prandial in should control adipose intake appropriately already, increase protein intake, want to have the carbohydrate of full amount again, only enough carbohydrate provides energy, ability makes train intensity maintain in higher level. Accordingly, the carbohydrate on food, protein and adipose scale with 40 ％ : 45 ％ : 15 ％ are advisable. Because a lot of strong and handsome lover lack nutrient knowledge, control the intake of carbohydrate painstakingly in the process that reduce fat, what subtract as a result is adipose not merely, muscle also decreases subsequently. Although additional shoot a large number of protein to come fill carbohydrate (glycogen) insufficient, also of no help, because cross low carbohydrate to be able to be caused,metabolize wrong, affect adipose oxidation and protein use, cause muscle faint, training state is small fan. Enough carbohydrate can reduce the protein inside body to be used up needlessly (wasteful) , prevent muscle piece to narrow, can promote adipose metabolization. Carbohydrate is general every kilograms of weight shoots the person to be into the quantity everyday 3 - 5 grams, the person that add flesh to reduce fat is every kilograms of weight 2 - 3 grams, not under 2 grams.
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Absorb adipose: Fatty acid is adipose participate in for can bases, also be the main direct fuel inside human body. Adipose still can help A of vitamin of fat dissolve sex, d, e, k the absorption that wait. Especially not saturated fatty acid, already healthy adipose cannot be short of, the food that contains not saturated fatty acid to abound has earthnut, sunflower seed, walnut, almond, it is safflower oil again, colza oil, olive oil, the plant such as peanut oil is oily, what assure 15 ％ in the total quantity of heat that absorbs everyday is adipose absorbing is necessary. 字串6
Clew: Compensatory serum albumen and amine of cereal ammonia acyl 字串2
Albumen of compensatory in adding flesh to reduce fat process serum very be necessary, because it can promote human body to restore, quicken muscle to grow, maintain physiology muscle can balance and metabolization are normal. In addition, the metabolization that when it still can avoid body fat to reduce, causes is slow drop with immune force. Serum albumen trains around to all can be taken, take before training provide material of the sources of energy, conduce to increase athletic capacity, especially endurance level, take after training can quicken the body to restore, stimulative muscle grows.
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Dose: Word Chang pilfer is not gram of?0 of the tan that hold Chan high, OK also decide according to the size of individual need and athletic intensity. 字串6
Amine of cereal ammonia acyl is a kind of important amino acid, after high strenth trains if cannot complement in time amine of enough cereal ammonia acyl, human body can decompose muscle protein to be opposite in order to satisfy human body the demand of amine of cereal ammonia acyl, at the same time immune force also can drop apparently, easy happening the disease such as the cold. 字串6
Amine of cereal ammonia acyl can be in the morning is hollow take with training hind. Hollow when blood sugar on the low side, take amine of cereal ammonia acyl to be able to prevent muscle protein to decompose, sweeny. Take after training can promote what hormone grows inside body to secrete, participate in the rehabilitate that injures an organization and synthesis, promote the absorption of other nutriment, quicken muscle to grow, enhance immune power. 字串8
Dose: 5 grams are taken each after abdomen and training for nothing in the morning. 字串3