First of all, share a little secret: choose a photo of your ideal figure, which can be a photo of a star, a model or someone else. Put your head on the P, wherever you can see it, such as sticking it on the wall, on the refrigerator or as a screen saver for your mobile phone. Remind yourself every day and imagine that you have an ideal figure. That kind of picture will gradually be portrayed in your mind. Remembering this wonderful feeling can help you stick to fitness with more confidence.
First, mentality
It's hard to stick to it by willpower alone, so people who love sports are more likely to love life if they want to have fun in fitness. Taking fitness as a lifelong thing can help relieve anxiety when the fitness goal has not been achieved. In fact, many people are anxious about fitness and always want to do it overnight, but as we all know, fat people don't do it overnight, so fitness is not a day or two. Slow is fast, loose is carried out.
Try to step by step from 3 days, 7 days, 2 1 day and 30 days. When exercising, the feeling of sweating can not only detoxify, but also help release the accumulated pressure and negative emotions in the body. Enjoy this process with yourself, and the more you exercise, the happier you will be.
Second, the method?
(1) Know your physical condition.
The real meaning of losing weight is not to lose weight, but to lose excess body fat. The body fat rate is within the normal range, and the figure has a certain curve, which is a good figure.
The normal range of adult body fat rate is 20% ~ 25% for women and 65,438+05% ~ 65,438+08% for men. Athletes' body fat rate is relatively low, so we don't need to take them as reference data, as long as they reach the level of ordinary people.
Body fat percentage is measured as follows:
① Body mass index = weight (kg) ÷ (height × height) (m)
② Body fat rate: 1.2× body mass index +0.23× age -5.4- 10.8× sex (male 1, female 0).
From this, you can get your own body fat rate and be aware of it.
(2) Fitness methods
As the saying goes, "seven points diet, three points exercise".
Help yourself to become thinner through diet and exercise, so that it is not easy to gain weight.
1. Prescribed diet
Main principles: Foods are mainly high in protein, low in carbohydrate and low in fat, and stay away from high-calorie foods, such as sweets, carbonated drinks and fried foods. With the increase of age, the basal metabolic rate of adults will gradually decline, so the ability to decompose fat will also decline. Therefore, it is necessary to improve the body's muscle content to help improve the basal metabolic rate, and supplementing enough protein is helpful to gain muscle. Protein mainly eats food, such as eggs, chicken breast and beef.
Three meals a day: balanced nutrition, good breakfast, full lunch and little dinner. Eat only eight points full, get into the habit of chewing slowly, and naturally eat less.
take exercise
Combination of aerobic exercise and anaerobic exercise. Aerobic exercise helps to reduce fat, while anaerobic exercise helps to shape the body curve.
In order to keep the fitness program going, it is necessary to prepare enough time. If you have two hours a day, that's more than enough. It is the sugar in the body that burns 30 minutes before exercise, and the fat starts to burn 30 minutes later, so 1 hour is enough. But for those who try to exercise for the first time, the time and intensity of exercise must be gradual, from 15 minutes and 30 minutes to 1 hour.
For ordinary people, the exercise frequency of five days a week 1 hour can meet the needs of slimming. You can't exercise every day because your body needs rest.
There are many ways to exercise. Here, I recommend my once successful method of losing weight, aerobic exercise-Duoyan Zheng aerobics. This is my first time to try regular exercise, and I lost about 10 kg in about 7 months, because I didn't have a big base. Therefore, people need different time to lose weight, but it is worthy of recognition that as long as they persist in exercise, they can lose weight.
Duoyan Zheng aerobics is simple and convenient, and both men and women can do it independently at home.
(1) Duoyan Zheng calisthenics (commonly known as Little Grey Hat) lasts about 30 minutes, which is helpful to shape the whole.
If you want to add freshness and change some tricks, you can also try Duoyan Zheng street dance aerobics (commonly known as Little Red Riding Hood) which mainly exercises legs, and Duoyan Zheng dumbbell aerobics which mainly exercises arms.
(2) Duoyan Zheng mat exercises (that is, yoga mat exercises) for about 30 minutes to exercise the waist and abdomen.
Anaerobic exercise, you can choose the basic fitness equipment you can use and do some local exercise. We often say that local slimming, in fact, slimming starts from the whole, followed by local.
Besides diet and exercise, we should also ensure adequate sleep. There is an introduction in the book "Preparing for Deep Sleep": Foreign research reports that lack of sleep will cause people to consume more food to meet the energy needed by the body, thus making people gain weight. Therefore, staying up late will not make the body thinner, but will gain weight.
Not being born with a good figure is the result of acquired exercise. Remember, shut up, stretch your legs, exercise, and in time, your dream will come true.