How exercise speeds up fat burning

　　1. Arrange your time for snacks before meals

　　Eating a low-protein snack 90 minutes before exercise can make your workout last longer and more intense than usual, burning more calories. This 90-minute scale is a key. If the eating time is too close to the exercise time, blood will rush into the stomach and the exercise effect will be weakened.

　　2. Breathe through your nose

　　When exercising, breathe in and out through your nose, not your mouth, to stabilize your heart rate, build endurance, and burn more calories. However, you may feel uncomfortable at first, so don't be discouraged - it will take 6 to 8 practice sessions to achieve this.

　　3. Finally, do exercises that stimulate the heart and blood vessels.

　　Strength training should be done before cardiovascular stimulation exercises. Why? It takes about 15-20 minutes for the body to warm up and start burning fat, so for a 30-minute cycling session, the only real fat-burning is the final 10-15 minutes of training. If you do some weight lifting initially, your body will have warmed up by the time you start cycling and will be able to burn fat throughout the cycle.

　　4. Value diversity

　　Doing the exact same exercises every time you go to the fitness center, your body will quickly adapt and eventually your body will stop burning many calories. So if you choose to jog one day, try cycling or swimming the next day; do weight-bearing exercises for your shoulders one day, and start with leg lifts the next time. Most importantly, stay physically active!

　　5. Don’t be lazy

　　The armrests of exercise equipment are used to help maintain balance, not for support. Relying on the armrests of an exercise machine will inhibit your body from receiving adequate oxygen, thereby slowing down the fat-burning process. Don't be lazy!

　　6. Keep training intervals

　　The best way to burn fat is to exercise as hard as you can and for as long as possible. However, if you're just starting out, interval training will be your stepping stone. Doing 20 to 45 minutes of exercise on a stationary bike at 7 mph for 2 minutes, then 5 mph for 2 minutes, back to 7 mph (and so on) can shed a few pounds and improve your endurance.

　　7. Add some light weights

　　It's a fact: the more muscle you have, the more calories you burn. Therefore, if you don’t have time to do weight-bearing exercises and cardio-stimulating exercises, it is recommended to do biceps curling exercises with a 1kg weight while walking quickly or going upstairs. This will tighten your muscles and burn more fat.