The intensity of exercise must suit you. Choose moderate and low intensity exercise, and don't choose some high intensity strenuous exercise. Exercise is too intense, in fact, most of it consumes sugar and water, which is easy to produce hunger and thirst, increase food intake and fail to lose weight. Therefore, we should choose some exercises with a heart rate less than 150 beats/s, and the greater the amount of exercise, the more obvious the effect.
2. Self-discipline gives you freedom.
Exercise time The exercise time is about 30 minutes, and the longest time should not exceed 60 minutes. Exercise should not be carried out immediately after meals, nor should it be carried out on an empty stomach, which is not conducive to health and is not worth the loss. Second, recommend some sports 1. Running is the simplest exercise and everyone can do it. It is best to exercise outdoors because there is plenty of oxygen outside. Warm-up exercises should be done before running, and sports shoes and sportswear should be put on for about 30 minutes. It's best to find someone together, so it won't be too monotonous and can last for a long time.
Step 3 jump rope.
Skipping rope is also a simple sport that everyone can play. All you need is a skipping rope and a clearing to start. You can lose weight in a short time, exercise is monotonous, and persistence is very important! Don't wear shoes with hard soles, and don't exercise on hard ground, which is easy to cause injuries.
4. Climb the stairs every day.
Maybe you don't have time to exercise, but you can make full use of some daily behaviors to lose weight, such as climbing stairs. When you can usually take the stairs, try to use the elevator as little as possible. When exercising, you can stand on tiptoe and take more stairs, which helps to strengthen the calf muscles. This is also a good way for many white-collar workers to lose weight.
5. Swimming.
Swimming is a whole-body exercise, which can improve heart and lung function and consume a lot of calories. Water has a good cosmetic effect on the skin, but it is a bit difficult to learn. In addition, it is best to swim in a safer place, such as the river, and it is best to be accompanied.
6. Ride a bike. Cycling at ordinary times is not only beneficial to environmental protection, but also can exercise. Cycling is good for leg exercise, and it is easy to learn and interesting, especially suitable for young people. Of course, there are many sports, such as mountain climbing, cycling, yoga, dancing and billiards. You can choose according to your own interests and conditions, and cultivate your hobbies and good living habits while losing weight!
7. During this period, at least four days of training are guaranteed every week. You can take a day off from practice, or two days off, at least three days off a week. Strength training lasts about 20 minutes, which is mainly used to learn and master the essentials of various strength training movements and the parts that need to be exercised. Aerobic training lasts about 40-60 minutes. If you are too tired on the way, you can take a rest 1-2 times, each time not exceeding 1 minute. It can be a treadmill, spinning bike or aerobic exercise.
8, eat 4-6 meals a day, don't be too full for each meal, try to be 8-9 minutes full. List as much as possible, less salt and less oil, and more slow-release carbohydrates as the staple food. Fruit can partially replace staple food, because fruit also contains a certain amount of carbohydrates. BCAA and whey protein can be used before and after training to prevent muscle decomposition caused by long-term exercise and promote muscle synthesis after training. If you can't afford it, use whey protein powder, drink 20 grams before training, 30 grams after training, and have some bananas and oats. It can not only store more energy before the next training, but also retain muscles to the greatest extent.