If you just rely on exercise, you need a lot of exercise, at least 1 hour every day, but not for a long time. Can be combined with diet, such as eating meal replacement, exercise, at least 8- 10 kg a month, three months can be counted by yourself. Very simple, hehe.
Exercise every day, how many pounds can you lose in three months?
Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, you will certainly develop yourself into a tall, capable, handsome, elegant, graceful and graceful situation in less than three to five years, and the elegance of the seven fairies is revealed in your gestures, so that all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
How many pounds can you lose after three months of exercise?
Stick to aerobic exercise, ride for 20 minutes every day, jog at 8 speed for half an hour, or walk for 50 minutes.
How many pounds can you lose after three months of exercise?
Stick to aerobic exercise, ride for 20 minutes every day, jog at 8 speed for half an hour, or walk for 50 minutes.
How many pounds can you lose after running for three months?
You can lose 15 ~ 30 kg in three months, but it mainly depends on your perseverance and physique.
Exercise is the healthiest and greenest way to lose weight, and jogging is an aerobic exercise. Long-term persistence will have certain effects. Running belongs to aerobic exercise, which can improve cardiopulmonary function, vascular function, metabolism, body sensitivity and balance, regulate body fat, and cultivate strong and patient quality.
In addition, you can practice pedaling for three rounds in bed before going to bed at night, which will reduce thigh meat for a long time.
At the same time, the diet should be balanced and reasonable, arrange three meals a day reasonably, and eat more fruits and vegetables, eggs and milk.
If you have any questions, please welcome Baidu hi me to ask questions.
I will reply to you as soon as possible.
If you are satisfied, please adopt it as soon as possible.
O(∩_∩)O Thank you ..
Can you lose 20 pounds after running and dieting for three months? 10 point
First, the answer is yes. But it needs a lot of intensity, and I personally feel that I need professional guidance. Because the wrong running action will hurt your knees (the landlord is a novice visually), it is not recommended. Lose weight in a short time and can only run; One is long time, low intensity, the other is high intensity, short time. High intensity is not suitable at first, and beginners' cardiopulmonary function can not be well supported, which requires high technical movements; Low intensity, one is slow, and the other is knee injury.
Diet, eat less high-calorie food, eat less meals. Don't think about being high in fat and oil.
The rest suggest that the landlord use running and strength training to lose weight, and the effect will be better.
Most girls lose weight mainly because they want to have a bumpy figure. If you do this exercise, the effect will be very good, such as squatting to practice your legs and hips, supporting the core with a flat plate, doing push-ups to practice your chest, and doing dumbbells to practice your arms.
Multiple groups of light. It is suggested that the mobile phone download a KEEP software, which contains many novice action decomposition, video teaching and novice gospel. . . . .
Don't worry about becoming a muscle girl. No one can be Zhang Yining who has just played table tennis. . .
How many golds can you lose at most in three months?
This mainly depends on what method you take. If you really want to lose weight, I can share some good ways to lose weight with you, hoping to help you.
Exercise is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more outdoor fitness exercises. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish each exercise continuously, without stopping in the middle, and the heat consumed in each exercise must reach 300 kilocalories. Usually, this kind of exercise will lead to a faster heartbeat, or the degree of sweating will increase the metabolic rate of the human body, but the effect will only last for two days at most, so the most important thing is to persevere. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle joint injury!
Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training. For example, he can do push-ups and leg lifts in situ, which don't need fast speed, but he should have enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out.
Experience of losing weight by exercise
The first move, insist on losing weight. Have persistent attitude and spirit;
The second measure is a glass of water before and after exercise. In the morning or evening (scientific analysis, evening exercise is more scientific and effective), drink a cup of boiled water first;
Third, exercise should be regular. The law mentioned here does not refer to the time of exercise, but to the events of exercise. This should be planned according to its own conditions and conditions, and constantly summarized and improved.
If the basal metabolism is improved through exercise, and the total consumption of behavioral consumption before exercise is slightly less than the usual dietary intake. Then there is the rebound phenomenon. This is what personal trainers usually call a rebound point.
swim
The data shows that the thermal conductivity of water is 26 times that of air.
Skipping rope to lose weight
If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 15 00 meters. In addition, due to the action of water waves, it constantly rubs the human epidermis, thus relaxing the skin.
Rest, so people who swim often have smooth and soft skin. "
climb mountains
The effect of climbing mountains to lose weight in summer is remarkable. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to eliminate fat is "aerobic exercise", and mountain climbing is the best aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that the exercise has achieved the effect of burning fat.
go for a walk
Suitable for all kinds of people: swordsman, gun dancer, Tai Ji Chuan player, Mulan fan; Dance folk dances here and ballroom dances there. Singing left and right is better than sleeping in at home. Other auxiliary measures to lose weight include: eating more fruits and vegetables and eating less staple food and sweets. However, having said that, the most important thing is "persistence".
go for a walk
Here are some exercises that can consume 300 kilocalories:
Jog for 30 to 50 minutes. Must persist for more than 30 minutes, because after 30 minutes, the body's energy gradually begins to consume fat from consuming sugar (blood sugar, glycogen, etc.). ).
Cycling 1 hour ~75 minutes.
Walk 1 hour ~ 1.5 hours.
Swim for 30 to 40 minutes.
Play tennis for 45 minutes ~ 1 hour.
Jump rope for 30~40 minutes.
Fitness running
Fitness running is very popular with middle-aged and elderly people because it doesn't need special sports equipment. Fitness running is widely carried out at home and abroad, with moderate intensity, and is suitable for middle-aged and elderly healthy people and obese patients with good exercise foundation. The intensity of exercise is greater than walking, and the amount of exercise can be determined according to the physical quality of the participants. Speed can be fast or slow, distance can be long or short.
gymnastics
It is mainly to exercise the large muscle groups of trunk and limbs, with emphasis on abdominal muscle exercise. The following are common exercise methods. ......
Normal daily running 5 kilometers, how many pounds can you lose in three months?
This question is really difficult to answer, let's just say. Weighing 60kg, a marathon consumes 42 kilometers of energy and 2700 calories (the energy of a pound of fat is 3500 calories, close to 1 kg of fat). Three months is 90 * 5 = 450km, which is equivalent to the energy consumed by 1 1 marathon, less than 6kg. In theory, you can lose 6 kilograms by staying fat every day.
But if you can't control your diet, you can't lose weight by running like this.
Exercise for two hours every day and lose weight for three months.
It depends on how much you eat, what you eat and the intensity of exercise. After all, this is the addition and subtraction of heat.
Generally speaking, losing 8- 10 kg per month is the limit under the premise of ensuring health, and too much will have an impact on the body. At this rate, you can subtract 10KG, which is 66 kg, which is perfect. In fact, according to your height, just reduce it to 70KG. Let's go
Exercise for 50 minutes every afternoon. How many pounds can you lose in three months?
If you want to lose weight, you'd better spend all your 50 minutes doing aerobic exercise. Typical aerobic exercise includes jogging, brisk walking, swimming and cycling. These exercises can effectively reduce fat. However, if you do strength training, there is basically no effect on fat loss, which is determined by the aerobic and anaerobic energy supply systems of the human body.
Suppose your daily physical activities (commuting, work, cleaning, etc. ) has completely consumed the calories you consume, then the calories you consume during exercise are provided by the fat stored in your body, so the calories you consume during 50 minutes of exercise every day are about 700 calories.
If calculated in 3 months and 90 days, the total heat consumed by * * * is 63,000 calories. The calorie per kilogram of fat in nutrition is 7700 calories, so you can lose 8 or 2 kilograms of pure fat in 90 days. Converted into Jin is about 17 Jin.
Of course, the calculation of appeal is purely theoretical, and it will definitely be different from the actual situation. The most important factor affecting the actual effect is whether you can effectively manage your daily energy intake, which is a very important key point.
Healthy weight loss can only lose about 4 kilograms of pure fat at most every month, which is the limit of fat reduction. Although the speed of losing weight seems to be not fast, the effect of this fat-reducing method is consolidated and it is not easy to rebound. Reducing fat itself is a process that needs long-term persistence. Finally, I wish you success in losing fat.