Ensure three meals, because dieting and losing weight will reduce the metabolic rate. If you eat less, you will consume less, which is not conducive to losing weight at all. On the contrary, you will rebound as soon as you resume your diet. This is a recipe given to me by my coach.
Breakfast: porridge, a bowl or two pieces of whole wheat bread, two egg whites and a glass of milk.
Two hours after breakfast, a fruit.
Lunch: one fruit salad, one hot dish (less oil and less salt), staple food100g.
Two hours after lunch, a fruit.
Dinner: a lot of vegetables, a little lean meat, or just a portion of fruit.
Chinese food is to speed up metabolism and help to lose weight and burn calories.
Remind you that you must eat100g carbohydrate two hours before going to the gym for exercise. These carbohydrates are easily digested and absorbed by steamed bread, whole wheat bread and bananas, which provide energy for burning fat during exercise and help you lose weight, while fasting exercise is not conducive to losing weight. Minimize greasy food, and it is best not to eat snacks.
Let's talk about sports.
For adults with a large base, they will lose a lot of weight in the first month, usually more than ten kilograms, and some will be more, so you must grasp the first one to two months. When you get to the gym, be sure to warm up on the treadmill 15 to 20 minutes. Let's go.
After doing equipment and increasing strength training, the metabolic rate of muscle is several times faster than that of fat, so proper strength training can accelerate the burning of fat, which is very knowledgeable. We girls don't want to grow muscles when practicing, so we should control our weight, not too heavy, just do twenty in each group and four in each instrument. As for what kind of equipment to make, you can ask the tour coach in the gym and they will tell you. Each group's strength training interval is two minutes. The total equipment training should be controlled at about one hour. You must know that exercise must last for more than forty minutes before you start burning fat, right? To tell the truth, equipment training consumes a lot of calories. When you finish the equipment for an hour, everything you do is consuming fat. After finishing the equipment, go for a brisk walk or jog on the treadmill immediately. Control the walking speed at 6~7, and the jogging speed at 8. Too fast is not conducive to losing weight. Just go to the gym to get used to it a few times and then speed up, so you can slow down appropriately. In addition, every time you go to the treadmill, you should start slowly from 4.5, and just add up the speed in five minutes. Don't use fast speed when you go on the treadmill, it's easy to strain. This must be observed every time. If you like aerobics or spinning, they are also good choices, which can replace running. But I still like jogging and brisk walking, and the effect comes quickly, I think.
Stretching is also a key step to prevent muscle accumulation and prevent you from growing large muscles. Stretching will also make your figure better and your legs longer. The method of stretching is not easy to express in words, just like physical education class and leg press, stretching is similar. You can ask the coach, or go to the gym to see how others stretch and learn by yourself.
Just control the exercise time in the gym for two to three hours at a time. It is best to go more than four times a week. I suggest you go six times, take a day off every week, or go every day. It's a holiday anyway. Just don't exercise too much. Be sure to stretch after each exercise, which can relieve muscle soreness and help to recover. Be sure to sleep at night and pay attention to rest.
If it's too expensive, in fact, it doesn't matter if you don't ask a private teacher. Of course, the premise is that you can stick to it and exercise every day. That's all. Believe in yourself, come on. ..