Several slimming tips, our timely exercise is more conducive to promoting blood circulation, and at the same time, we can also improve our physical fitness. Aerobic exercise is very beneficial to our health. Exercise can lower our blood sugar. Let me tell you some slimming tips.

A few slimming tips 1 1, adjust your mentality before losing weight.

In order to better "show off" their bodies, many girls choose to go to clubs to exercise. "Although exercise is the best way to lose weight, many members are not gradual and persistent. Some female members didn't come for a week or two, and now they suddenly come to the gym to lose weight. " The coach said, "The best way to lose weight is to fish for three days and dry the net for two days, or suddenly do high-intensity training, which is not only harmful to your health, but also difficult to achieve weight loss success."

Many members will ask 10 kg? The personal trainer said that under the guidance of the coach, this goal is not difficult to achieve, but the coach will not do so. First of all, losing weight like this is not good for your health. Secondly, lose weight quickly and rebound quickly. Therefore, before you lose weight, you should put your mind right and make a good plan. If you can take exercise as a kind of enjoyment and relaxation, you won't find it so difficult to lose fat.

2. Aerobic exercise+equipment training

In the gym, it is often seen that some members only do aerobic exercise, such as aerobics and cycling, and some leave after running, covered in sweat, and never or rarely do physical exercise. In fact, physical training plays an important auxiliary role in slimming and shaping.

"Aerobic exercise can burn fat and achieve the goal of losing weight." The coach told the reporter, "But what we have to understand is that glycogen in the body is mainly used to provide energy 20 -30 minutes before aerobic exercise, and fat will be burned after half an hour. Aerobic exercise such as brisk walking takes about 30 steps to consume 1 calories, and at least 1 0,000 steps a day can consume 300 calories. In the process of resistance training, sugar consumption rate is much faster than aerobic exercise. "

Therefore, from a professional point of view, the best way to lose weight is not only aerobic exercise, but also resistance training, such as dumbbell exercises and fitness ball exercises. Chen Ting said, taking dumbbell exercise as an example, members can repeat it many times under the beat of music, and the number of repetitions in one class can reach 1000 times. These small weight and repeated resistance exercises can consume a lot of calories and increase muscle endurance. Equipment training can not only improve muscle strength and endurance, but also change muscle lines, and ultimately promote the body to be more symmetrical, coordinated and fit.

3. Relieve the stress in exercise.

Go to the gym to exercise three times a week. The first purpose is to lose weight, the second is to enhance physical fitness, and the third is a good way to vent.

Nowadays, the pressure of work is great, and people lack the opportunity to vent their emotions. Going to the gym can not only lose weight, but also reduce stress. The gym coach is full of passion every time he gives a class to his members.

Teacher Chen, a personal trainer, said: "Every time the music starts in class, I encourage my members not only to make every movement standard, but also to smile. The most important thing is to let yourself dance with passion and release yourself as much as possible, so that you can consume excess fat to the greatest extent and sweep away the troubles of dancing. "

4. Staple food can't be saved during weight loss.

Diet is a headache for people who want to lose weight. Mr. Chen from Coach said that you don't need to go on a diet when you lose weight. You just need to arrange your own diet reasonably. Generally speaking, eat less and eat more. The proportion of diet is 20%, including 10% for breakfast, 30% for lunch, 10% for lunch, and 30% for dinner.

The recipe of daily diet is: low fat, high carbohydrate, and proper amount of fruits and vegetables. Protein is the most important source of nutrition for muscle growth, so you can eat some foods with high protein and low fat when you lose weight, such as milk, egg white, fish and skinless poultry. It is worth mentioning that carbohydrates are essential for every meal, that is to say, staple foods such as steamed bread, noodles and rice must not be saved. It is best not to eat supper before going to bed.

Common weight loss misunderstandings

1, slimming will be completed soon. Losing weight is actually a long process.

2, only do partial slimming. Focusing on a certain part of slimming is similar to "treating the headache and treating the foot pain", which can not achieve the overall effect.

3. The greater the exercise intensity, the better the slimming effect. A lot of strenuous exercise does not provide good conditions for fat consumption, but only makes muscles thicker, the heart is overloaded and easy to get hurt.

4. Don't eat breakfast. Physiologists believe that the metabolism of the human body in the morning is better than that in the afternoon. Skipping breakfast will reduce the metabolism of the body, hinder the absorption of nutrients and make the body weak.

Exercise that helps to lose weight

Scheme No.1

Take a shower? No way! Don't be surprised, this is a comfortable and convenient way to keep fit. Turn the faucet to the maximum, the water outlet should be 10 to 15cm away from the body, and the shower head should shower on the greasy part of the body. It is ideal to shower alternately with hot and cold water. Apply scrub evenly, massage from bottom to top, and do this action continuously to lose weight and maintain the skin.

Option 2

This is a sport we are familiar with. It can exercise your leg joints and thigh muscles, foot joints and ankle joints, and help your blood circulation system. You don't need any extra fees except for the normal maintenance of your bike. Fat burning value: 240 calories/hour, which is the most beneficial exercise, the closest to nature and the most economical.

Option 3+ Walk

Americans have created a new word called "WOGGING", which comes from the combination of two words, jogging and walking, meaning to combine jogging and walking. If you are not very picky, asphalt road can be your playground. The best way is to combine running and walking for more than 30 minutes, which is of great benefit to the heart and blood circulation system. Fat burning value-420 calories/hour; Walking -240 calories/hour.

Scheme 4

Golf has always been regarded as a gentleman's sport. Actually, it is also suitable for women. Beautiful venue environment and moderate exercise can not only exercise your body and mind, but also make you a patient and flexible person. In a 18 hole golf course, you will walk 6-8 kilometers. Swing will help you stretch, and a beautiful golf course will make you feel better. Fat burning value: 270 calories/hour.

Option 5

Riding seems a little far away from us. I remember how chic riding is, but in any case, riding is a fashion and a trend, suitable for women under 40. Because it is dangerous, you should choose a horse that is spiritual and easy to approach. Can improve your agility and coordination, so that your whole body muscles can be exercised, especially the leg muscles. Fat burning value: 240 calories/hour.

A few slimming tips 2 1. Add new foods to your diet list.

When people realize that they are on a diet, they usually think that they will have to give up all delicious food. No more cakes, no more chocolates, no more French fries, no more sweets, no more cookies … this is just your personal opinion. I don't know about you, but this idea is terrible for me as a foodie.

So, don't just want to give up the original food, maybe you can add new food to your diet that is good for losing weight! You can add fresh prunes to your breakfast. Or, you can add a delicious protein as a snack. You can even add grilled salmon to your dinner. Does adding these foods to your daily diet make your diet more attractive?

Why do you add so much food when you lose weight? In fact, these foods are fresh or helpful to lose weight. The real intention is that by adding healthy and helpful foods to your diet, when you eat these new foods, there will be no room in your stomach for junk food or high-fat things you usually eat! Moreover, these newly added foods are delicious, which keeps you in a positive attitude towards healthy eating habits.

Besides, when you add new foods to your diet, you should make sure that the foods you add are healthy. Here are some foods that are good for losing weight. You might as well try it for a while:

Mainly: eggs, beans, salads, apples, oats, lentils, blueberries, low-fat yogurt.

2. Absorb energy suitable for body growth.

Eating the right food is very important for losing weight. However, it is equally important to eat the right amount of food to absorb the energy needed by the body.

In order to lose weight quickly, you will want to burn as many calories as possible. But you don't want to starve yourself, so you'd better eat about 1200 calories every day. This number doesn't sound like much, but please believe that 1200 calories of healthy food will make you more energetic to finish a hard day's work than 1200 calories of unhealthy food.

3. Aerobic exercise

Just eat a small portion of healthy food and you will start to lose weight. However, maybe you don't want to know much about "losing weight", but you want to know how to lose weight quickly. If you really want to burn fat quickly, then you need to do aerobic exercise very much.

In order to lose weight as soon as possible, you should insist on aerobic exercise every week. Exercise for at least half an hour every day, and gradually increase to one hour every day. Never give up halfway, or fishing for three days and drying the net for two days may not be effective. Even if it has an effect, it is not obvious.

As for what aerobic exercise to do, there is actually no specific designation of what kind of exercise to do, as long as it is related to exercise. You can go running, playing football, hiking and so on. As long as you take the first step of exercise, take an active part and stick to it, you will soon lose weight successfully.

4. Weightlifting training

Burning fat, aerobic exercise is a convenient activity, but you should also do weightlifting training twice a week.

Going to the gym for weightlifting training is a more secure way, with the guidance of a coach. But if you are busy at work, you can also buy a weightlifter to exercise at home. Weightlifting exercises can ensure as much muscle training as possible, which will help you burn most of the absorbed calories.

Weightlifting training can not only help you burn calories and speed up your metabolism, but also help you stay healthy and increase your immunity. So no matter how busy you are, don't miss weightlifting twice a week.

5. Avoid eating white carbohydrates.

You must have heard that sugar is carbohydrate, but you may not have heard of carbohydrate. If you have white carbohydrates in your diet, you need to stay away from them from now on.

There are various reasons why you should avoid eating white carbohydrates. However, the main reason is that white carbohydrates will increase the standard level of insulin in human body.

Insulin is a hormone that is extremely harmful to weight loss, because it causes your body cells to absorb excess sugar in the blood. Then, your body will break down this sugar as an energy source, instead of consuming your fat to release the energy you need. Because of this, you must keep your body's insulin at a healthy level, not seriously exceeding the standard. How do we do this? Then stay away from white carbohydrates!

Although there are many delicious foods in white carbohydrates, try to avoid all white carbohydrates, including white flour, starchy vegetables (such as potatoes) and sugar. You may think that not eating these foods has little effect on losing weight, but when you stay away from white carbohydrates, you will be surprised to find that you lose weight faster.

Step 6 drink plenty of water

Remember, water is your right-hand man to lose weight. Drinking more water can really help you lose a few pounds. This is because people often confuse hunger with thirst. Therefore, drinking more water will make you feel full and avoid eating snacks often.

In addition, drinking more water will avoid drinking high-calorie drinks. The difference in calories between a glass of water and a bottle of soda is incredible. Water is a good fat burner.

7. Find like-minded friends

Many people try to skip the last step. I feel that losing weight is not a very glorious thing. However, skipping this step has only disadvantages and no benefits. Finding a friend or family member who also needs to lose weight with you will greatly increase your chances of losing weight. You can encourage each other, remind each other not to slack off and give each other new skills. But also can share the experience of losing weight, especially the interesting things encountered in this process. Keeping a good mood can also promote the process of losing weight.