I am a fitness instructor. Let me give you some advice. Weight loss and fitness is a combination of aerobic and anaerobic, and it takes time to stick to it, not to say that you can lose weight wherever you practice. Those who boast that you can lose weight quickly are unreliable. Even if you lose weight, it is easy to rebound. Only sports are the most reliable.
First of all, aerobic exercise 1, running: 3000 meters per day should not be less than this number, and the speed should be reasonably fast, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer or the speed is faster. (Generally, it is necessary to ensure that the time is more than 30 minutes, because it is fat that starts to be consumed after 20 minutes. It is recommended that the landlord drink a small amount of water after running and during running, and must not drink a lot of water. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.
Abdominal exercise is essential every day, and abdominal muscles belong to the core muscle group. You can practice the whole core muscle group in the following ways. 1. Front board posture: Push-up posture, with arms on the ground, elbows bent, right under the arms, weight on the forearms, body in a straight line from shoulders to ankles, supporting core muscles and tightening abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 30 seconds, but you can rest for 5 seconds to continue doing it) 2. Side plate posture. 3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first.
There is also a squat with self-weight: the body stands straight, the feet are shoulder-width, the arms are stretched forward and shoulder-height, the core muscles are tightened, the lower back is naturally arched forward, the body is lowered as far as possible, the knees are bent backwards, the arms are kept in the same position from beginning to end, the upper thighs are parallel to the ground, or lower, and the whole movement center of gravity is on the heel rather than the toes, and the body is as straight as possible. Pause 1, then stand up slowly and return to the starting position. Repeat this for 5-8 groups and rest for 30 seconds, at least 4 groups.
Of course, the popular abdominal ripper on the Internet is also a good choice.
Push-ups are a good way to exercise your chest muscles and arms. Adjust the distance between palms. The closer you get, the more you practice your arms. 15~20 once, then rest for 30~60 seconds, then continue, and strive for 3~4 groups.
It's a good method to practice pull-ups with wide shoulders, but this movement can't be done without considerable strength and has no effect. It's better to practice others first.
After exercise, you can eat some fruit. Try not to eat after 10 at night. Going to bed before 12 at night and getting up at 7-8 in the morning can give you a lot of stretching and make your bones and muscles stretch well. What you have to do after getting up is to drink about 300~400ml of boiled water. When you get up, it's time for your body to detoxify and need water. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner is about 7 o'clock. .
These are just some simple sports knowledge. If you have other questions, please adopt this question, and then post and click on my avatar to ask me for help. Not easy to answer, please understand, thank you. Your adoption is the driving force of my service.
I wish you a happy life and success in losing weight. . .
Question 2: Is it better to lose weight before or after meals? I won't. Because weightlifting is only an item in bodybuilders' training, they have to bear all kinds of high-intensity weight-bearing training. Lifting weights three times a week for half an hour each time will not turn into a bodybuilder whose muscles suddenly explode. A man who is eager to lose weight is riding a stationary bicycle and pedaling hard and fast. After a few minutes, he was out of breath and had to stop. He thinks that this not only makes the heart get strenuous exercise, but also consumes a lot of heat energy, which is very beneficial to lose weight. In fact, he was wrong. Because durability is more important than strength only in terms of heat consumption. Sprints or high-intensity sports won't last long. During the interval of exercise, the human body will have a compensatory heartbeat to slow down the heat consumption. Therefore, slow, uniform and long-term exercise consumes more calories than short-term and exhausted sprint. Some people wear thick clothes and sweat a lot during exercise in order to speed up weight loss, which they think is a better way to lose weight. This is also a wrong idea. Because sweating during exercise can lose weight, but it is only caused by temporary dehydration. After 24~36 hours, the body's water metabolism returns to normal, and the body weight will pick up. This kind of exercise sometimes loses water and is sultry, which is easy to cause accidents, such as syncope and even coma. Therefore, you should wear light, loose and breathable clothes when exercising, so that the heat generated by exercise is easy to dissipate.
Question 3: Is it better to run before meals or after meals at night? One hour before meals and one hour after meals.
Question 4: Should you exercise before or after meals to lose weight? It should be after dinner! During meals, you should also control your diet in moderation. You can eat less staple food and eat some fruits and vegetables for dinner. Breakfast and Chinese food are fine.
Question 5: Does fun run want to lose weight? Is it better to run before or after meals? It is recommended not to eat from 3 pm to 6 pm and 7 pm, and to drink plenty of water 2 hours before running. You can eat carbohydrates properly after the step, but don't eat foods with excessive calories. Generally speaking, we should eat some rice normally, some vegetables and protein (white meat is better), but try to eat less oil and don't fry.
Question 6: Do you run before or after meals at night? Actually, I recommend running before meals. Running after meals is not a good choice.
First of all, fun run makes the air stale; Secondly, running at night, close to the sleep storage room, excitement is sometimes not conducive to sleep.
Generally, the recommended exercise time is from 4 pm to 6 pm.
You didn't get off work until six o'clock. If you have enough energy, I suggest you do a certain amount of jogging at this time, and then rest for half an hour to eat.
However, people are different. You can also try it before and after meals to see what suits you best.
PS: It is best to run for an hour after dinner.
Question 7: I don't want to lose weight. I want to run at night. Is it better before or after meals? First of all, running is not equal to exercise. If the time is wrong and the environment is not good, the negative impact on my body is no less than chronic suicide!
Running is aerobic exercise, which exercises cardiopulmonary function and endurance direction. It can well adjust the body fat content of runners, keep their weight in a dynamic balance state, and make their study and work easier at ordinary times.
1 It doesn't matter to run before and after meals. Eat a small amount of solid energy such as energy bars and dark chocolate before running, or drink a small amount of glucose for washing (available in major pharmacies, or extremely cheap brown sugar water, give yourself a protective layer to prevent excessive energy consumption such as blood sugar and protein. After-meal running reduces the blood supply to the peripheral limbs due to the digestion and absorption of blood by the stomach, which leads to a lower running level and an excessive heart load, which affects the training level. In severe cases, the abdomen will still hurt. It is suggested to continue after meals 1 hour (you can skip meals completely, use glucose water and brown sugar water instead, and eat solid food after running 15 to 30 minutes. )
This question is the same as above.
3 Running for at least 20 minutes+meaningful for training, at least 4 times a week. It is recommended to use 1 day to run for 2 days and rest for 3 days. It is recommended to go to fun run (the best time is 20:00-22:00). Jogging and running vary from person to person. Maintaining 5 kilometers in 28 minutes is a healthy level, it is good in 25 minutes, and 18 minutes makes you excellent.
Guangdong's environment,,,,, Do you want to get rid of the mud? !
If you want to stay healthy, you should run less and do more strength exercises. There are three kinds of runners, 1 is to lose weight, 2 is to regulate body fat, and 3 is a hobby. Which one are you? ! These three motivations completely restrict whether you can keep running!
I belong to the second and the third. What about you? !
Question 8: When is exercise better, and how long before or after meals, which is beneficial to lose weight? It's obvious before dinner. Not exercising directly after meals is bad for the stomach.
Question 9: After what time in the evening is it effective to do weight loss exercise? Is it better before or after meals? One hour before meals or one hour after meals is fine.
Question 10: The best time to lose weight by running is before or after meals. Not obvious. The following is my recommended way to lose weight.
How to lose weight and get up with a cup of warm water in the morning?
Drinking a cup of warm water in the morning can not only warm the stomach, but also the secret of losing weight quickly. A cup of warm water in the morning can make the retentate in the body discharged smoothly, and prevent the retentate from accumulating too much under the fat cortex and causing abdominal distension. Therefore, a cup of warm water every morning is not only beneficial to health, but also beneficial to weight loss, and the cost of weight loss is relatively low.
Choose the food that suits you according to your physique.
Everyone's constitution is different, and the influence of food on different constitutions is not uniform. Therefore, friends who lose weight should match diet foods suitable for their physique according to their physical condition. We should lose weight from the inside out and improve our physical fitness. For example, people with cold constitution should not eat too cold food, because it will further lower their body temperature, and their metabolism will be unbalanced, so they will not be able to consume more calories, and the wastes and toxins in their bodies will not be completely discharged, which will make their obese constitution more serious.
A nutritious and reasonable diet.
Many friends who lose weight will choose to be vegetarian or not eat some high-fat foods when they lose weight. In fact, this method can not effectively lose weight. Because vegetarian food, such as vegetables and grains, is indeed more than meat food with the same weight, but there are also many high-calorie foods in vegetarian food, such as fried spring rolls, assorted vegetables and other vegetarian dishes mainly containing oily polysaccharides. In addition, the human body needs balanced nutrition, and often eating vegetarian dishes instead of meat dishes will lead to malnutrition and vitamin deficiency. Fatty foods are not easy to digest, which can reduce the intake of starchy foods and snacks and play a positive role in losing weight. Therefore, eating the right amount of fat will not only affect the body shape, but also benefit bodybuilding. In diet, you can choose low-fat meat such as beef, rabbit meat and poultry meat, use as little oil as possible when cooking, and choose to eat cold salad at night to reduce oil intake.
A cup of warm water or a bowl of soup before meals.
A cup of warm water or a bowl of soup before meals can properly fill the stomach, increase satiety and reduce appetite. At the same time, warm liquid food can warm the stomach, speed up metabolism, promote digestion after meals, and improve detoxification and constipation. However, it is worth noting that cold boiled water or soup should be avoided as much as possible, because cold liquid food will cause a sharp drop in body temperature and even slow down metabolism, especially for friends with cold constitution, and cold liquid food will have an impact on constitution.
Eat as little as possible after 8 pm.
Never eat after 9 o'clock. Try to finish your dinner before 8 o'clock. Protein will increase dramatically after 8 pm. If it is not digested in time, it will promote the accumulation of fat in the body, so it is best to eat it before dinner. In addition, we should also refrain from overeating and not eat supper, otherwise it will make our constitution fatter and our metabolism slower.
Burn calories by walking fast.
Walking can lose weight, but the effect is poor. Fast walking can burn calories more effectively. Let's go. Keep your posture straight. First, the feet should follow the ground, then the soles of the feet should fully land, the upper body should be straight, and the waist and abdomen should be tightened to achieve the best effect of sweating a little. If you want to improve the exercise effect, swing your arms greatly and walk 15 minutes or more at a time. Stick to this exercise for more than a month, you can lose weight effectively, but you should also pay attention. Don't suddenly give up after a few days of exercise, which will lead to short-term rebound of leg muscles and obesity. If you don't want to continue to exercise, it is also recommended to slowly reduce the amount of exercise.