Losing 30 pounds a month, many people think of diet pills, but diet pills have side effects, quick rebound and drug resistance. The correct way to lose weight is the right exercise and diet: According to the research, supplementing protein and protein before exercise can instantly improve the vitality of the body. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close. 2. Exercise should be diversified. Every time I go to the fitness center, I will do exactly the same exercise. With the same amount of exercise, you will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly. 3. Keep the training interval. People should keep exercising for more than 40 minutes before the fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at the speed of drawing km/h for two minutes on a fitness bike, then practice at the speed of 5 km/h for two minutes, and then return to drawing km/h for four or five minutes. Eat more vegetarian food, eat less meat and starchy food, but don't go on a diet excessively, otherwise it will damage your health. It is suggested that cassia seed, poria cocos and black oolong should be used as bracken soup to strengthen spleen and stomach and protect liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to eliminate fat and detoxify, which can get twice the result with half the effort. It takes a long time to warm up the fat before exercise. When you feel feverish and sweating slightly, your fat just enters the burning state, which takes 5-20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of the human body, which can warm up in 0 minutes, so that when you start riding a bike, you have been burning fat. Lu. Being fat in the morning is bullying. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are energetic, it can't hide anything. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes. The air is relatively poor in spring, and exercise after painting can avoid the peak of air pollution. Lacquerware. Concentration is amazing, especially when exercising. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better. When doing leg exercises, focus on abdominal muscles and gluteal muscles in combination with movements, which can enhance the strength of these muscles and make your steps more firm and powerful. All right. Consciously exercise more upper arms. The fitness instructor asked me to swing my arms greatly when I was running, which I found very funny. Listen, the coach is right. Doing so can make you complete the whole body exercise with the same physical strength, and the upper and lower bodies will heat up at the same time, resulting in "Yi+Yi >"; The effect of two. Correct swing arm action: the elbow is bent about 90 degrees, and the swing range of the arm should be 5 ~ 20 cm from the back of the hip to the height of the chest. 9. When breathing through your nose, breathe in and out through your nose, not your mouth, which can stabilize your heart rhythm. You know, when your heart rate reaches a certain rate, you will feel out of breath and have the idea of giving up. In contrast, controlling the heart rhythm can improve physical endurance, effectively extend the exercise time of 5 ~ 20 minutes and burn more calories. You will feel uncomfortable at first, so don't be discouraged. You will get used to it after practicing landing several times. According to 0. When you exercise on the beach, the rule of burning more calories is simple and easy to remember: the softer the ground of the sports ground, the more calories you may burn. For example, walking or jogging on the beach and grass will be more effective than doing the same exercise on hard ground. The softest thing is water, so exercise in water consumes the most calories. Try to step into your own bathtub and you will understand. Precautions after exercise: Don't eat for 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion. After exercise, the body is acidic, so you should eat more alkaline foods such as fruits and vegetables. Don't drink plenty of water after exercise, because water is absorbed by the stomach and enters the blood, which will increase blood circulation and burden the heart. In addition, the temperature of drinking water should be controlled at 8℃ ~ 4℃, and it should not exceed 800 ml per hour.