Diet pills are sold as supplements, and their safety and effectiveness cannot be guaranteed. Judging from the effect, among these rapid weight loss methods, only extremely low-calorie diet and weight loss surgery are really effective. Diet and exercise are the only ways to achieve the claimed effect of diet pills.
Generally speaking, what comes quickly goes quickly, loses quickly and rises quickly. Only by slowly losing weight can we maintain it for a long time.
Diet: generally adopt low carbohydrate-the staple food is divided into three meals until you are not hungry, and occasionally eat one day a week normally. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. Or the total amount of food is not much, eating less and eating more meals can also improve the metabolic rate and help to reduce fat. The food is light, the oil is corn oil, the meat is fish, the fat is low, and the fruits and vegetables are well matched. In addition, between meals, you can eat some fruits that are beneficial to the stomach, such as bananas, cucumbers, oranges and other fruits. These fruits can clean up the intestinal flora and play an important role in promoting the digestion of the stomach. In addition, fruit is rich in nutrients, which is indispensable to our body and can supplement nutrition and lose weight.
Exercise: anaerobic half an hour plus aerobic exercise for 40-60 minutes is the best. Jogging for 40 minutes requires aerobic exercise. Aerobic exercise is defined as heart rate 1 10- 140. As far as breathing is concerned, you don't have to breathe. Aerobic exercise time is also increased by a few minutes per week, so as to maintain strength. If you can't keep jogging for 40 minutes, you can walk for a while. You can practice equipment, or you can go without oxygen for 30 minutes with your bare hands. You can practice most parts of your body once, or you can exercise one or two parts a day. If not, do aerobic exercise. Do aerobic exercise after anaerobic exercise.
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. If the purpose of your dumbbell fitness is to gain muscle, do dumbbell movements from 8RM to 12RM every day, with 3 to 8 groups of 8 to12 in each group; If the purpose of your dumbbell fitness is to keep fit, do the related dumbbell movements 15RM to 20RM every day, and do 5-6 groups for each movement, each group 1520.