The fastest way for boys to lose weight indoors
Change movement
As those experts say, you have to make time for exercise by yourself. Once the weight loss plan is started, it must be resolutely implemented. You can concentrate on finishing the important work every day, and then drive to the golf driving range to play, or go to the gym and run at home. Exercise at least three times a week for at least 40 minutes each time. Low-intensity continuous aerobic exercise will make your body change greatly, your stomach will become smaller, and the size of your waist will be greatly reduced.
Changes in eating habits
Losing weight is a test of personal perseverance. It is difficult for a person weighing about 200 Jin to reduce his diet. What should I do when I meet a dinner party? Men can order low-calorie drinks such as red bean fishing and fruit fishing for themselves. As long as they are not hungry, they will not fantasize about those delicious foods. In fact, many men enjoy delicious food, but when losing weight is the first priority, they need to control their appetite.
Change the schedule
Before many men lose weight, they almost go to bed after eating. It's different now! After eating less, you don't have to spend too much time eating. You can spend more time chatting with your family or walking around the house. 65438+ going to bed at 0~2 pm, getting up at 7 am, and having enough time to digest the fruits and other foods for dinner before going to bed is a big step towards health.
Face the rebound bravely
American weight loss experts have found that people who usually go on a diet to lose weight will rebound to varying degrees in 2~3 years or less. They divided the extent of these rebounds into three regions. The green area refers to the rebound below 5 kg, the yellow area refers to the rebound between 5~ 10 kg, and the rebound exceeding 10 kg is classified as the red area.
Men also need great perseverance in the process of losing weight, and the rebound is normal. In different periods, men need to subvert their gradually formed lifestyle, constantly adapt their bodies to the new balance, and constantly exercise and keep fit in order to really control their weight.
Expanding knowledge: how boys exercise to lose weight effectively
First, squat sideways.
Squatting sideways means moving while squatting. At the same time, raise your hands crossed and squat. During this period, it should be noted that the hands are crossed and raised, the elbow joint is perpendicular to the ground, and the Zhang Kaicheng-shaped squat of both legs is the standard action. Around 20, ***40, the last one kept squatting for 5 s. After finishing this group, the whole body basically completed preheating and experienced the burning temperature of the meat!
Second, abdominal support
Lying parallel to the ground, elbows and toes support the balance of the body. The upper and lower elbows are 90 degrees, the shoulders are parallel to the elbows, the hips (where the pelvis is located) and the spine are parallel to the floor. Don't bend your knees and push your thighs. Then, adjust yourself to the most supportive state, then hold your left toe firmly, slowly open your right foot, and then merge. Then, change your left foot, alternately open and close your legs, and do 20.
Third, lift the waist and hips.
Lie flat, bend your legs 90 degrees, open them shoulder width at the same time, put your hands flat on the ground, and support your hips with the strength of your waist, even10; The right foot is unchanged, the left foot is straight, the included angle with the ground is greater than 45 degrees, and the hip is lifted10; Change your right foot 10! This group has 30 movements.
Fourth, skip the stairs.
MM, who has a high demand for leg shaping, can do this group of exercises in moderation, and can directly exercise leg and waist muscles. His arms drooped naturally and he strode out of three steps. During the process, bend your arms to your chest, slowly lift your legs up the stairs, stand 1s, continue climbing, and repeat for more than 20 times.
Eight most calorie-consuming ways to lose weight
1, swimming
Swimming is one of the most comfortable and effective ways to lose weight in summer, and it consumes considerable calories. For example, swimming in the disk can consume 470 kilocalories every 30 minutes. Swimming for half an hour every day, combined with proper diet control, can quickly lose the accumulated fat in the body.
Step 2 play squash
Playing squash consumes a lot of calories, and you can get a good slimming effect in a short time. Playing squash for 30 minutes every day can consume more than 450 kilocalories, which can effectively help to expel fat and waste toxins from the body.
Step 3 jump rope
Skipping rope is also an aerobic exercise, which burns fat very well. Skipping rope for 30 minutes can consume 440 kilocalories. It takes 7200 calories to lose 1 kg of fat, and skipping rope can lose 1 kg of fat in less than 5 hours.
Step 4 jog in the water
We all know that running has a good slimming effect, and jogging in water has a better slimming effect. Because the resistance of water is 12 times that of air, and the density and heat transfer are also greater than that of air, jogging in water consumes more heat than on land. Jogging in water 100 meter can consume 65 kilocalories.
5. Play badminton
Playing badminton can not only exercise the whole body muscles, but also effectively improve the flexibility of the body. Playing badminton for 30 minutes every day can help you burn 160 kcal.
6. Play volleyball
Playing volleyball has a good effect on thin arms and legs, which can help to exercise upper arm strength and consume leg fat. Every 30 minutes of volleyball can also help you consume 160 kcal.
7. Play table tennis
Don't underestimate the action of playing table tennis. It can help you exercise your whole body muscles, burn fat effectively and improve your personal reaction ability. It can consume 130 kcal every 30 minutes.
8. Blow balloons
Everyone can blow balloons, but not everyone knows the magical slimming effect of blowing balloons. Blow 50 balloons at a time, and the effect of fat consumption is the same as running 10 minutes.
Five most comfortable ways to lose weight for lazy people
1. Sleep to lose weight
Yes, sleeping is also a way to lose weight. Scientific experiments have proved that when people lack sleep, a growth hormone called auxin will surge in the body, which will greatly increase people's appetite; At the same time, the level of a "leptin" in the body will drop. This "leptin" is responsible for sending a signal to people that they are full. Its reduction means that your perception of whether you are full or not will be reduced, and it is easy to overeat. In addition, when you lack sleep, you not only want to eat, but also crave simple carbohydrate foods, such as chocolate, pasta and candy, because they can be converted into energy faster. In this way, how can you not be fat if you sleep less and eat more? Moreover, keeping enough sleep contributes to the body's metabolism, making it easy for you to develop a lean physique and make your skin better.
Step 2 breathe and eat
Scientists at the University of New South Wales in Australia found that the process of oxidation can reduce weight by tracking the path of each atom in the body. Breathing is an oxidation process. In other words, fat can be excreted as carbon dioxide through lung oxidation. Therefore, between your breath and your breath, you will lose fat. The method of breathing can be abdominal breathing in yoga. This way of breathing is an excellent way to strengthen the lungs. The specific method is to expand the abdomen to the maximum extent when inhaling and keep the chest still. When exhaling, try to contract your abdomen inward and keep your chest still.
3. Eat less and eat more to lose weight
Eating less and eating more is the best way to lose weight. Even if you eat all day, you won't get fat. The specific way to eat less and eat more meals is to divide the daily diet into 5~6 meals. As for how much you eat every day, it depends on your personal situation and the time of eating. Generally speaking, you can eat more at dinner time until you are full at six. Eat less outside of dinner, mainly fruits and vegetables, and eat less staple food. The most important thing to lose weight is to control the total calorie intake in a day.
Step 4 take a bath to lose weight
When bathing with hot water, hot water will wash away the dirt in the cortex, and the residual waste and excess water accumulated in the body will also be discharged with sweat, which can eliminate edema on the one hand and promote metabolism on the other. It would be better to add ginger or salt to the water when taking a bath. After bathing, a simple massage with massage oil can also help you sleep.
Step 5 stretch to lose weight
Stretching to lose weight was put forward by Dr. Wancheng Sato, a famous Japanese doctor of medicine. He believes that as long as it is 70 seconds three times a day, it can effectively help to lose weight. Stretching can suppress appetite and reduce calorie intake; Can exercise muscles, enhance metabolism and promote fat burning; It can also improve constipation. However, stretching cannot replace full-body exercise. In order to lose weight effectively, we should combine a variety of sports, such as swimming, running, cycling and other aerobic sports, as well as some anaerobic sports.
Several problems needing attention in losing weight in summer
For sports, there is only one main suggestion: interest first. If you have no passion for a sport, it's hard to stick to it. But men are advised to do some weight-bearing training, such as jogging and basketball, because it not only exercises strength but also does aerobic exercise. The duration of a sport depends on personal circumstances. Even if you start the sport with a pious mind, you should learn and master it slowly. It is human nature to be eager to master a certain sports skill, but learning slowly will reduce injuries. For beginners, it is a reasonable suggestion to exercise for 20 minutes three times a week. Remember to drink water when exercising. When you feel thirsty, it's too late. To keep the water balance in the body, it is necessary to drink water frequently and less. Put the cup in as convenient a place as possible, and it is also convenient to drink water from the cup repeatedly.
There are various reasons for poor figure, but having no money is not the reason at all. You don't have to spend thousands of dollars on the latest high-tech sports equipment. The only thing you need to invest in is shoes. Don't wear shoes if they are uncomfortable. Shoes must fit and be professional sports shoes. For example, running shoes are generally straight, but these shoes are definitely not suitable for playing basketball. The most basic requirement of sports equipment is safety, such as the helmet and knee pads of bicycles. If you feel your feet rubbing, you should prepare a pair of sweat-absorbing socks so that you won't get blisters. Sweaters should be breathable, because clothes with poor permeability are not conducive to the evaporation of sweat, and the body temperature will rise, which means that the body must bear high body temperature and reduce the body's absorption of oxygen.
It is necessary to warm up 10 minutes before exercise. Run until you sweat slightly before doing leg, neck and upper limb exercises. It is necessary to warm up for 20 minutes before exercising in early spring, which is helpful to reduce the occurrence of strain. Don't forget to stretch after exercise. In fact, stretching helps to improve muscle flexibility and flexibility. Chewing gum will break in half in the cold wind, but it will become a rubber ball after being put in your pocket for a whole day. In this respect, muscles are very similar to chewing gum.
If you want to have a charming figure, the most important thing is to show small goals step by step, but each goal should be realistic. In winter, each man gains an average of 4 pounds. It takes at least 2 weeks to lose these pounds safely, and it also needs a combination of exercise and a balanced diet. To lose weight patiently, you can set an aerobic exercise goal, for example, gradually increase your heart rate. For a 40-year-old person, the heart rate can reach 90 beats per minute at first, and it can reach 135 or even 153 after a few weeks. Finally, the most difficult thing is to weigh and measure your waistline, but it is also the most important. This winter, you may lie on the sofa and enjoy a good TV play comfortably, but the best TV play is on the basketball court or any sport you take part in.