1. How long does it usually take to lose weight?
Generally, it takes at least one month to see the weight loss effect, and it takes about 6 weeks to have obvious weight changes. Because in the first week or two, although you can lose some fat, at the same time your muscles may be increasing, and your weight may not change much at this time. However, after the body adapts to strength training, the growth rate of muscles will decrease, and then the weight will decrease.
2. How much can you lose in a month?
Fitness and weight loss can be reduced by 5- 10 A Jin month.
After two weeks of fitness and weight loss, the body has gradually adapted to strength training and some resistance training, and the growth rate of body muscles, including muscles, will slow down, so on this basis, it can lose an average of 1-2 kg per week.
3. What can I do to lose weight effectively?
Warm up before fitness
No matter what fitness program you are doing, you need to warm up before you start, so that you can exercise your body to the maximum extent, avoid sports injuries, and let your body enter the state faster during fitness.
4. Do proper strength training.
Many sister papers think that strength training will make the body exercise muscles, so they give up doing related sports and only do aerobic exercise. But in fact, doing proper strength exercise can break down the fat in muscles, contribute to the fat burning effect of aerobic exercise and help shape the body lines. Losing weight is not only to look good by reducing fat, but also to have a good figure curve.
5. A reasonable diet.
Only relying on fitness exercise to lose weight may not be very effective, and a reasonable diet is needed to have a better slimming effect. In the meantime, don't overeat, keep a light diet and avoid eating high-calorie and high-fat foods.
6. Exercise 3-4 times a week.
Losing weight is not achieved overnight, but fitness for the purpose of losing weight needs to be able to persist in order to see the effect. It is best to exercise 3-4 times a week for 1 hour, so as to see the weight loss effect faster.
7. Other sports recommendations
1 Let's go
Compared with normal walking, brisk walking can effectively help burn more fat, and brisk walking for 30 minutes at a time can better play a role in shaping the body. Walking is relatively easy and can be carried out in the first stage.
2. Yoga
Yoga can cooperate with breathing and different movements to help speed up the body's metabolism and stimulate muscles in all parts of the body, thus helping to lose weight. Yoga can be applied in three stages.
Step 3: Climb the stairs
Stair climbing is an aerobic exercise, which can accelerate human metabolism, promote blood circulation, effectively accelerate fat burning, consume body calories and help to lose weight. Stairs can be climbed for half an hour to 1 hour every day. Climbing stairs is suitable for three stages of 2 1 day diet.
Step 4 swim
Swimming is a systemic aerobic exercise, and excess body fat can be quickly decomposed and burned during swimming. Ensure that each swimming time is about 30 minutes, and maintain a slow and steady swimming speed, which can be used in the second and third stages of 2 1 day diet.
Step 5 jump rope
In the process of skipping rope, not only the legs are exercised, but also the muscles of the whole body need to cooperate together, which can not only accelerate the consumption of body heat and fat, but also make the muscles of the whole body strong while keeping fit and losing weight. In the second and third stages of 2 1 day diet, skipping rope for 30 minutes every day can greatly enhance the weight loss effect.
Step 6 ride a bike
Cycling consumes a lot of energy, which can help thin legs and waist, shape the curve of back and arms, and help effectively burn body fat. Riding is best used in the second and third stages of 2 1 day diet, and the riding time is guaranteed to be more than 30 minutes each time.
7. jogging
When jogging, all muscles can get activity, thus burning fat. Generally speaking, jogging for more than 30 minutes can effectively consume glycogen and burn fat. Jogging is recommended in the third stage of 2 1 day diet.
8. Strength training
In addition to aerobic exercise, you can also carry out some strength training and exercise muscles, which can better help aerobic exercise burn fat and shape a fit figure. Such as sit-ups, do 2-3 groups at a time, each group does 20-30, which can not only exercise abdominal muscles, but also help to lose fat on the stomach.