We just need to do this to lose weight. We know that losing weight is not easy, and it needs long-term persistence. But you also need to choose the right way to lose weight, otherwise the weight loss effect is not good. If you want to lose weight quickly, just do it as follows!

This is just to lose weight. 1 "Exercise 7 times a week for about 30 minutes each time, and choose the diet with the best fat-reducing effect." This is one of the achievements of FCC course. Obesity has been bothering many men and women. Many people choose to go to fitness clubs for the purpose of "losing weight".

At the FCC training course, instructors and trainees also reached a * * * understanding on the issue of "losing weight". Recently, Shu Mei, one of the trainees of the training course, revealed their achievements to Fitness China.

In the fitness industry, coaches don't use the word "lose weight" when discussing weight loss, but say, reduce circumference and lose weight.

The fitness coach first pays attention to the percentage of body fat of the guests, and then asks the guests to establish a correct concept of fitness.

For ordinary adults, the average body fat percentage of men exceeds 20%, and that of women exceeds 30% is the standard of obesity. That is to say, if the body fat percentage exceeds this standard, it is necessary to properly control or lose weight.

Of course, the percentage of body fat changes with age. From the health point of view, the lower the percentage of body fat, the better. It is appropriate to control the weight within the normal range.

The correct concept of fitness should be like this:

1, recognize the deficiency of your current physical condition, the problems that need to be improved most and the crux;

2. Communicate with the coach how to face the problem and establish a good attitude.

In the eyes of these experienced people, the revision and mastery of dieters' mentality will have a great impact on the effect of fitness.

When students come to a health club, they must first find out.

Then, it is to enter the mode of weight loss training. For those emotional students, his personal experience is to comfort them in language, appease their emotions, distract their attention and correct their concept of reducing fat. Do you have any friends who are training to lose fat? Hurry up and learn!

Coach Mei also gave an example: 130 kg students can't do strenuous exercise or even stand on the treadmill because of unstable heart rate and blood pressure.

So, at first, coach Mei just let him shake his body with the accompaniment of music. Despite this slight exercise, after three or four months, the students' weight has also dropped by more than ten kilograms, and they have received good training results.

Physical function varies from person to person, and the weight loss plan is similar. Take an active part in exercise, and you will be surprised!

This is what you need to do to lose weight. 2 How to lose weight according to the fitness plan?

If you really can't keep up with your physical strength or your weight is really heavy, it is recommended that novices set the speed of the treadmill between 6.5 and 7.00 (depending on your own situation, you can choose a lower speed if you are short and overweight) because your weight is heavy.

Too fast will often bring great damage to the knee. It is recommended to run 10 minute and walk for 5 minutes. At first, we didn't need much exercise. When our physical fitness and physical fitness are improved in all aspects, we can gradually increase the amount of exercise.

Do sit-ups immediately after warming up after running. First, choose the amount of exercise according to your own situation. You can choose 15 as one group, rest 1 min, and four groups.

It should be noted that the legs should be kept bent and placed on both sides of the head, but the arms should not exert force on the head. When you get up, you don't need to touch your head and fall slowly, and you don't want to see your body completely down. Keep tightening your abdomen, because you are exercising your abdomen, not your spine.

Finally, you can do some equipment training under the guidance of the gym coach. If you are overweight, the training plan can arrange more training times and the relative weight can be lighter.

Let it go, there is no need to worry about getting stronger after building muscles, because most people who want to lose weight gain weight because of low muscle content.

When sweating, muscles will be consumed accordingly, so the main purpose of equipment training is to keep muscle content from being excessively lost because of a lot of exercise. Whether you are slimming or losing weight, it will be more beneficial to do more equipment exercise.

How to achieve reasonable fitness and lose weight?

1, reduce carbohydrate intake at night.

Weight training requires the stored heat of glycogen in carbohydrates. However, according to the research, at night, especially after eight o'clock in the evening, the chances of consuming carbohydrates are obviously reduced, and the body only consumes a small amount of sugar and glycogen at rest, and the metabolism of the body is also reduced when sleeping.

Another main reason is that after eating carbohydrates at night, the body will release more insulin, and high insulin levels will increase fat reserves. Most of these carbohydrates will be converted into body fat for storage.

2. Properly arrange aerobic training.

Aerobic training is helpful to lose weight, but we should pay attention to moderate exercise. When many people start practicing, they often blindly increase the amount of exercise in order to lose weight. In fact, too much exercise will not only increase the chances of sports injuries, but also affect health, muscle growth and metabolism.

So I suggest you do aerobic training about three times a week. Aerobic training is best arranged before meals, because you haven't eaten yet, and your body should use fat reserves instead of carbohydrates for energy supply. But in principle, it can't be arranged before breakfast, and it is better before dinner.

In addition, keep your anaerobic weight-bearing training within 30 minutes, and high-intensity training is more conducive to consuming more carbohydrates.

3. Exercise twice a day.

As long as physical exercise is not excessive, the body can produce hormone enzymes that can promote muscle growth and reduce fat. High-frequency stimulation practiced twice a day can promote the consumption of glycogen, thus preventing the body from converting excess heat into fat and storing it.

How to achieve reasonable fitness and lose weight, I believe everyone is very clear. In order to have a slim figure, we still need to work hard. In fact, the relationship between weight loss and fitness is very close. As long as you can exercise reasonably, you can lose weight, and vice versa. After all, being too fat is easy to get sick.

How to lose weight by jogging scientifically

Other benefits of running There are many benefits of running, and losing weight is of course one of the biggest benefits. But you know what? Running is also good for your health. Running can lower cholesterol, lower blood pressure and reduce the risk of death from cardiovascular disease.

However, the benefits of jogging every day go far beyond these. Do you know that exercise can make people happier? Strenuous exercise can promote the brain to secrete endorphins, which are chemicals that make us feel happy. So, if you want to lose weight, then choose to lose weight happily!

Running to lose weight should be done slowly, starting with jogging and gradually increasing the length and intensity. This will help your body easily adapt to the new rules of life, prevent you from being too tired, and keep your running motivation.

If you feel exhausted at the beginning of running, you will often lose confidence and give up running. Of course, the swimming ring on your stomach can't be taken off.

As we mentioned earlier, the change of exercise intensity helps to prevent your body from adapting. One method is interval training, that is, low-intensity exercise and high-intensity exercise alternate periodically.

First, try to switch between walking and jogging. When endurance is improved, jogging and running can be carried out alternately. Short-term, sudden and strenuous exercise stimulates the rapid burning of heat, even if it is only for a short period of time.

Besides, it can prevent you from being exhausted soon. In addition, dividing the exercise process into small pieces that are easy to carry out can keep you motivated and prevent boredom.

Finally, your running plan must also include a diet plan. Starting running doesn't mean you can eat whatever you want-if you burn more calories, but also eat more food and burn more calories, you still can't lose weight.

However, running also needs good health, so you must eat the right food to ensure the normal operation of your body. In this way, the next time you stand on the weighing scale, you will see the results of losing weight.