1, looking for motivation. Motivation is the beginning of everything for you. If you don't have 100% fitness motivation, it's hard to stick to the fitness plan. Think about what motivates you, and try to write a fitness goal to remind yourself at all times, such as "losing 5 pounds again", which will help you.
2. Write down a formal fitness schedule. Modern life is very busy, from work to study and then to go home. It's hard to find time to exercise. But if you want to gain muscle and lose fat, you should make a fitness plan for your reference and compliance. Writing down a fitness schedule will help you free up some time to go to the gym, which requires a lot of effort, but it is extremely important. You should go to the gym to exercise at least four times a week.
3. Pay attention to dieting. Diet is the most important part of reducing fat. Even if you train hard, if you eat a lot of junk food after training, it will only make your health worse. Ensure a healthy diet and eat more low-fat protein (turkey, chicken, eggs, etc. ) and complex carbohydrates (juice, whole wheat bread, oats, etc. If you want to eat snacks, it is a healthy snack with low fat and low calories. A healthy diet can help you lower your blood pressure steadily and continuously.
4. sweating. It may be awkward and inappropriate to sweat a lot outside, but please sweat freely in the gym. Sweating means that fat is burning and calories are disappearing. Doing some high-intensity exercise is the best way to detoxify and sweat, such as sprinting, skipping rope and basketball.
5. Raise your heart rate. Increased heart rate is the beginning of weight loss. Raising your heart rate will not only make you sweat, but also accelerate fat burning. High heart rate exercise will make you healthier and enhance your exercise ability. For example, jogging for 30 minutes burns far less fat than climbing a mountain 15 minutes. This is because your heart rate will be higher on the mountain climber, and those exercises with high endurance will also use muscles, thus burning more calories.
6. Do aerobic exercise. Those aerobic exercises that really change the body are not what you think. In fact, the key to losing weight is high intensity or cross training. When running fast on the treadmill, increase the slope to increase the intensity. Treadmill exercise is also a good choice. Lift your legs and jump for 30 seconds, then jump rope for 30 seconds. You can mix them and make them.
7. If your goal is to gain muscle, there are still some things to pay attention to. Before you come to the gym, you need to have a good rest, get ready for exercise and break your limits. When you gain muscle, you need to take a little rest, preferably once every other day, so that the muscles can get a full rest and promote muscle growth. In the past, athletes were recommended to practice more and pulled muscles.
8. Do muscle exercises. Common muscle building exercises include bench press, squat, squat lift and so on. You can practice chest one day, thigh one day and shoulder one day. And properly cooperate with some simple weightlifting exercises, such as pushing arms, push-ups, pull-ups, etc. You can exercise your leg muscles while playing basketball or riding a bike.
9. Stretch. Stretching is a very important step. If you don't stretch after exercise, your muscles will roll into a ball, which will not look good and make you busy in vain. You can use a stretching belt when stretching, or ask a friend for help. Stretching can soften muscle lines and make your body more elastic.
Tip: Take a photo of yourself before you start fitness, and then take another photo after a while to see if you are different, which will give you more motivation. Or work out with friends and urge each other.
Warning If you are taking drugs to control blood pressure or adjust hearing, please consult your doctor before exercise.