Is the diet choice appropriate?
During fitness, proper diet can get twice the result with half the effort, so how to eat, how to eat, what to eat and when to eat are very knowledgeable! The so-called weight loss means practicing seven points and eating, which requires more energy and effort in diet. Because eating right, you can lose weight without deliberate exercise, so the subject may wish to work hard on diet!
So about how to eat correctly, I list some common collocation methods below:
1, eat less and eat more.
The original three meals a day are broken down into five meals a day. The original appetite has been reduced by half, so you don't have to be full, because eating too much is easy to swell up. Eating too much will naturally consume more calories and become fat!
2. Eat more vegetables, fruits and coarse grains.
In the choice of staple food, eating less or not eating rice, steamed bread, steamed stuffed bun and jiaozi, which contain a lot of carbohydrates, is also the key factor to transform into fat. Eating more fruits and vegetables can supplement the nutrients needed by the human body and the calories of basal metabolism. Replacing staple food with coarse grains, such as corn, purple potato, yam, potato, soybean and oat, can not only increase satiety but also reduce calorie intake!
Step 3 reject junk food
Junk food contains high fat and high fever, which has no benefit except satisfying appetite and is the main factor of getting fat!
Is the rest time enough for 7-8 hours?
As the saying goes, going to bed early and getting up early is good for your health. The human body is equivalent to a machine. After a long operation, you also need to rest. Sleeping at night is no later than 1 1, and starting at 7: 00 in the morning is a relatively healthy work and rest time, which can make the body get full rest and recovery, ensure that the mental state is full of vitality every day, and cooperate with fat-reducing exercise to achieve better results!
The fat-reducing exercise should not be single.
The most important thing is coming. Regarding the fat-reducing campaign, we must first understand what fat-reducing is, whether fat-reducing means weight loss, whether weight loss means weight loss, and so on! Single exercise can't achieve good fat-reducing effect. On the contrary, choosing a single exercise mode for a long time will have an impact on the stressed parts of the body, which is not conducive to health!
I still have some experience in reducing fat and weight. Let me introduce how to choose the right exercise mode!
Warm-up Exercise Warm-up Exercise is carried out ten minutes before the start of fitness exercise. You can choose to jog alternately or skip rope for ten minutes, which is helpful to adjust your physical condition and move your joints to prevent joint and ligament strain during exercise!
There are many options for aerobic exercise. Choose high intensity or low intensity according to your body fat ratio, such as jogging, skipping, push-ups, supine belly rolling, spinning, and going up and down stairs!
Because aerobic exercise consumes fat, people who are not fat can do a little aerobic exercise and do more muscle training if they don't have to do too much aerobic exercise to prevent getting thinner!
Compared with aerobic exercise, anaerobic exercise continues to burn fat after training, which can last up to 24 hours. However, due to the high intensity and insufficient oxygen supply to the blood, it is easy to quickly decompose sugar, resulting in fatigue and lactic acid. Therefore, aerobic exercise accounts for 60% and anaerobic exercise accounts for 40%, which is suitable for 2 hours of exercise every day!
Specific anaerobic exercise methods include flat support, squat, dumbbell bench press and bird rowing, climbing, opening and closing jump, bobby jump and so on!
Muscle stretching plays an important role, which can mainly relieve muscle tension, improve body coordination, expand the range of activities, prevent muscle sprain and improve flexibility, tighten muscle and skin tissue, keep charming lines and prevent limbs from becoming thicker!
These are my personal experiences and suggestions. The subject may wish to give it a try. After all, I haven't tried. I don't know. Others say it only works for him!
As for the 7 pounds, most of them have grown muscle and fat, so don't worry too much. I can lose weight by readjusting my mentality and methods. After all, I stayed at home for two and a half months during the epidemic and tried to reduce fat every day. At present, I have lost 20 pounds and have not rebounded!
It's only a matter of time before you keep your mouth shut. Do full-body training 3-4 times a week, do brisk walking and jogging 1 hour every day, and don't eat snacks.