First of all, we should know that reducing fat is a model that requires strict control of dietary requirements. To be exact, practice three points and eat seven points. In other words, if we don't eat right, no matter how we practice, it's not satisfactory. Then, how to control diet to achieve rapid fat loss during exercise?
Recommend a diet to everyone. Breakfast: one cup of oats, one cup of sweet potato 150g, one cup of milk, four egg whites, one egg, one bowl of vegetables and one banana. You often eat bananas. The following are the functions of bananas: bananas are rich in nutrients such as potassium, magnesium, carotene, thiamine, nicotinic acid, vitamin C and vitamin E. Among them, the most important potassium and magnesium are very important for fitness people. Potassium can help muscle contraction and prevent muscle spasm, and magnesium can eliminate fatigue.
Extra meal: an apple, or nuts and other low-calorie foods.
Chinese food: rice, chicken breast, beef or fish 300g, meat 150g-200g, and fried leafy vegetables with olive oil.
Dinner: rice, chicken breast, beef or fish 300g, meat 150g-200g, and olive oil fried leafy vegetables.
This recipe is very suitable for everyone who loses fat, so how to train besides the recipe?
I recommend several simple and effective methods to you.
3-minute jump
Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
Jogging is a simple aerobic exercise, which can activate the muscles of the whole body, promote the body to burn fat, and achieve the effect of slimming. It is worth noting that the real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. Jogging for more than 30 minutes can not only exhaust glycogen in the body, but also utilize fat in the body.
In short, as long as you exercise, you can lose weight (exercise for enough time and intensity), do housework, dance and climb stairs. The exercise time should be long enough and the intensity should be strong enough. Not if you don't breathe after exercise.
Then as long as we follow this set of recipes and exercise methods, we can achieve our satisfaction with body fat in the shortest time, and there is nothing we can't accomplish. As long as we are willing to work hard and persist, there will be significant changes in three months!