The gym weight loss plan burns fat scientifically and quickly. More and more people like to go to the gym to exercise. Exercising in the gym is the best way to keep healthy, promote physical and mental balance and reduce psychological stress. Understand the gym weight loss plan and burn fat scientifically and quickly.

Weight loss plan of fitness center burns fat scientifically and quickly 1

Get ready.

Before going to the gym, make a gym fitness plan for yourself, so that you can exercise scientifically and effectively, eliminate excess fat, and let yourself have a good figure and a slim figure. Of course, you should first prepare yourself a pair of sports shoes with soft soles for running.

Gym weight loss program

Monday: running+equipment exercise

This is the most routine way to lose weight in the gym. Running is to make fat burn and fundamentally achieve the goal of losing weight. Generally speaking, it is best to control the running time between 45 and 60 minutes. The equipment movement is aimed at a certain part of the body to lose weight, such as thin thighs.

Tuesday: Aerobic+Equipment Exercise

Aerobics also belongs to aerobic exercise, and its exercise intensity and fat burning effect are no less than running. If you think running is too boring, you can use aerobics instead. Aerobics generally refers to mass sports such as boxing, barbell and aerobics in the gym, which is suitable for practice at all ages.

Wednesday and Saturday: rest

The rest mentioned here does not mean that you can sleep at home and not exercise at all, but that you can do some less strenuous sports in parks and other places, such as brisk walking, race walking and other leisure and entertainment activities. You can also do some simple yoga exercises at home or in the gym to help relax your muscles, rest your body and prepare for the fitness plan in the next few days.

Thursday: Spinning bike

Spinning is one of the aerobic exercises that consume intense calories, and its main feature is active atmosphere. With dynamic music, people will get excited unconsciously in the process of fitness and increase the burning rate of fat. This is one of the most popular weight-loss exercises.

Friday: Hot Yoga+Jogging

Hot yoga is very popular with ladies, but it has some limitations and moderate exercise intensity. After a high-temperature yoga, maybe your exercise didn't achieve the effect of losing weight. At this time, it is best to do some jogging on the treadmill to speed up the body's fat burning.

Sunday: Go quickly.

Walking slowly cannot achieve the effect of losing weight. The fitness instructor suggested that walking fast on the treadmill is a very suitable way for girls to lose weight. Not only will it not cause too much burden on cardiopulmonary function, but it can also get soft lines. Exercise for 40 minutes, and the effect of fat decomposition will be better.

Gym weight loss plan scientific fast fat burning 2 gym training plan details

1, first determine the parts you want to exercise.

We mainly focus on strength training for both boys and girls. Before doing exercise, everyone should warm up for ten minutes before formal training. After the training, you should also remember to lift your body. Basically, everyone's body can be divided into six major muscles, namely shoulders, chest, back, arms, abdomen, buttocks and legs.

If you can make a detailed fitness plan, know where you want to exercise, and then carry out targeted training, then after a week of cyclic training, we can also exercise well, basically arranging two parts every day, so that we can exercise all the muscles of the whole body in one week, which is when many novices just learn to make plans.

2. First confirm the endurance of your body.

Everyone should know that different people make different plans, because different people's physical endurance is limited, and everyone can adapt to different sports. Some people have no problem exercising for five hours a day, and some people exercise for two hours a day to the extreme, so this is the gap between people. Before you exercise, you should first know your physical fitness and what kind of exercise intensity you can bear. Don't try some exercise intensity that you can't bear, which will strain your muscles.

Step 3 take a proper rest

You should know that we should also add rest to our plan. If there is no rest, we will exercise slowly during the exercise. In fact, if I want to exercise my muscles, I will tear them constantly in the process. At this time, if there is no proper rest and the muscles can't recover, they will always be in a state of tearing. This situation is not conducive to fitness and muscle formation.

Gym weight loss plan, scientific and rapid fat burning, 3 six misunderstandings in gym

Exercise until you sweat.

Sweating may make people feel more fully exercised, but in fact it only takes you a few pounds of water. It has no effect except unhealthy. "One thing that bothers me for thirty or forty years is that people still try to lose weight by sweating more." Mark Ocibinti, president of the American Fitness Industry Practitioners Association, said, "They exercise in a high temperature environment, thinking that this can reduce their weight, but in fact they just dehydrate themselves." Excessive sweating can also lead to cramps and other sports injuries. When exercising, please make sure that you have a bottle of water at hand, which can be replenished at any time.

Ride only a stationary bike.

Simply riding a stationary bike or running on a treadmill can't achieve the effect of strength training. "Walking a mile can burn 100 calories; But in the same 20 minutes, if you do weight-bearing exercise on the equipment, you can burn 300 to 400 calories. " Ocibinti said. Strength training can also help you strengthen the muscle groups you need in your daily life, such as climbing stairs or carrying heavy objects, help you keep the shape of your muscles and delay the muscle relaxation brought about by age.

Bypass weightlifting practice

Ladies are often afraid that lifting weights will make them look like bodybuilders. Actually, don't be afraid. It is a common misunderstanding that lifting weights or strength exercises will make women grow large muscles. "It won't happen unless you take growth hormone at the same time." Ochi Bindi said, "Doing weightlifting exercises won't make you a terrible monster."

Exercise on an empty stomach.

Doing exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep running. Some healthy snacks, such as oatmeal or bananas, can be digested on the way to the gym to provide extra energy for your next exercise. This is especially important when you exercise in the morning, because at the end of the night, your stomach is empty and your calories have been consumed. You need to refuel it and get it started again.

Draw a tiger like a cat, Dont Ask For Help.

Pretending to know everything when you go to the gym is not good for you. One of the worst habits for newcomers to the gym is to visit the gym and try to follow the example of others around them. There are usually some coaches in the gym. Ozzie Bindi suggested making good use of these coaches. "If you really have questions and want to know the correct exercise method, please don't hesitate to ask them." She said, "You must know how to avoid sports injuries." Similarly, when you join a new fitness class, if you have any discomfort or doubts, let the teacher know that your body will benefit from it.