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首先你要瞭解人體消耗的原理：心率達到130-170之間，全身大肌群參與運動且達到5分鐘以上屬於有氧運動。那麼這種運動0-25分鐘是啟動身體的糖原來供能，25-50分鐘是脂肪供能(撼動瞭，開心吧)50分鐘之後就啟動蛋白質瞭(消耗肌肉)
我知道你會問，我先無氧多久多久再跑步是不是直接消耗脂肪呢?理論上好像說的通，但是本人親測半年並沒有多少效果。
我建議，一周用4天時間做有氧慢跑，跑步機調速6-8km/小時，跑45分鐘即可。。。另外的3天做無氧運動，因為人體大肌肉一次深度的刺激也是需要72小時休息生長，所以並不會太少。隻要能堅持，3個月後不需要測體脂就能看出明顯的改變
減脂和增肌是不同的。
減脂要做有氧運動，即心跳每分鐘120——150左右，中跑、慢跑、快走都是不錯的選擇，起到全身鍛煉的作用。你的腰部贅肉較多，可以增加仰臥起坐以達到鍛煉腰腹的目的。每次時間最好40分鐘以上，時間越長，消耗越大。
而心跳超過160 就是有氧運動，會明顯感覺氣喘，很累。 減肥 ，反而會增加肌肉。
而飲食方面，如果要減脂，也是必須控制的。零食戒掉，油、甜盡量少攝入，蔬果類多吃一點，每頓飯8分飽，晚上堅決不吃宵夜。
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