How to exercise to lose weight the fastest? Nowadays, there are more and more obese people. Some obese people will lose weight by doing exercise. Doing exercise to lose weight can only be effective if you persist for a long time. Here I will share with you how to lose weight the fastest.
How to lose weight by exercising the fastest 1 1, the secret of stovepipe-aerobic exercise.
If you want to "thin" your chubby thighs, you must do aerobic exercise. Most aerobic exercises, such as running, cycling and cross-country skiing, are powerful tools to lose weight on thighs. Do it at least four times a week for 30 minutes each time. At the same time, you can also add the following exercises: stand with your feet side by side, put your arms on the side, and take a step to the right with your right foot to form a side arrow step. At this time, the right leg is bent, the left leg is straight, and the body is forward. Pause and return to the original position. Do 2~ groups on each side, and do it 20 times in each group.
2. The secret of beautiful buttocks-step by step.
Squat with arrow is the secret weapon to shape beautiful buttocks and legs. At the beginning, stand side by side with your feet and hold a dumbbell weighing 5-8 kg in each hand. Then, take a step forward with your right foot to form an arrow step. The right knee is located directly above the right ankle, and the left knee is close to the ground, but does not touch the ground. After a short pause, it returned to its starting position. In the process of reduction, it made a dumbbell bend. Alternate legs, each side 15 times.
3. The secret of overall body shaping-Pilates
If you are overweight, you must choose sports that have little effect on your joints, such as water aerobics, pilates, cycling, elliptical machine exercise and so on. With the decrease of fat and the enhancement of body adaptability, you can consider adding some other exercises.
4. The secret of perfect and strong arms-lightweight dumbbells
The secret of keeping your arms round and slender is to practice with light dumbbells several times. When doing biceps brachii and triceps brachii exercises, the weight of dumbbells used should not exceed 8 kg. Do 3 groups of exercises each time, 20 times in each group. Yoga and Pilates exercise are also very helpful for shaping strong limbs. You can exercise 1~2 times a week. You can combine this exercise method with strength exercises.
How to exercise to lose weight the fastest 2 how to lose weight the fastest and most effective?
First of all, diet
Drink more water and drink enough water.
Water is the source of life. It is also one of the most important substances to lose weight. Drinking eight glasses of water every day is our normal water consumption. The specific drinking water must be 1800ml-2000ml. If you lose weight in summer, it is normal to drink at least 3000ml every day. Drinking plenty of water can help you expel excess toxins from your body, clean up your intestines and increase your satiety. It is a good product to lose weight. Therefore, mm who loses weight must remember to drink plenty of water!
Arrange three meals reasonably
Breakfast can not be ignored, not only to eat, but also to eat well. But you can only eat high-fiber cereal and low-fat milk for breakfast, and fruits and the like can be properly matched, such as apples, bananas and grapes. This diet can not only help defecation, but also be a very nutritious and healthy diet. Lunch was full, mainly vegetables, and the amount of staple food decreased accordingly. As for eating meat, eat lean meat; Dinner can be eaten in advance, but you must not eat too much, mainly light, drink more soup and eat seafood.
Fasting for three hours before going to bed.
The biggest taboo of losing weight is eating at night, especially some weight-loss mm are used to eating snacks while watching TV. This is the worst living habit. When you sleep at night, your body is completely inactive, and everything you eat will be absorbed by your body and become fat. So it's best not to eat any more. If you really want to eat, you'd better prepare yourself more fruits and the like. This is entirely possible.
Absorb energy suitable for body growth.
Eating the right food is very important for losing weight. However, it is equally important to eat the right amount of food to absorb the energy needed by the body.
In order to lose weight quickly, you will want to burn as many calories as possible. But you don't want to starve yourself, so you'd better eat about 1200 calories every day. This number doesn't sound like much, but please believe that 1200 calories of healthy food will make you more energetic to finish a hard day's work than 1200 calories of unhealthy food.
Second, sports.
Fall in love with sports and stick to it.
On the road of exercise to lose weight, you should obviously feel that no matter how good the exercise to lose weight is, if you don't stick to it, it will definitely rebound. The reason is simple, because you didn't insist on doing it. Recommended sports: jogging, swimming, jogging, cycling, etc.
aerobic exercise
In order to lose weight as soon as possible, you should insist on aerobic exercise every week. Exercise for at least half an hour every day, and gradually increase to one hour every day. Never give up halfway, or fishing for three days and drying the net for two days may not be effective. Even if it has an effect, it is not obvious.
As for what aerobic exercise to do, there is actually no specific designation of what kind of exercise to do, as long as it is related to exercise. You can go running, playing football, hiking and so on. As long as you take the first step of exercise, take an active part and stick to it, you will soon lose weight successfully.
Weightlifting training
Burning fat, aerobic exercise is a convenient activity, but you should also do weightlifting training twice a week.
Going to the gym for weightlifting training is a more secure way, with the guidance of a coach. But if you are busy at work, you can also buy a weightlifter to exercise at home. Weightlifting exercises can ensure as much muscle training as possible, which will help you burn most of the absorbed calories.
Weightlifting training can not only help you burn calories and speed up your metabolism, but also help you stay healthy and increase your immunity. So no matter how busy you are, don't miss weightlifting twice a week.
Third, find like-minded friends.
Many people try to skip the last step. I feel that losing weight is not a very glorious thing. However, skipping this step has only disadvantages and no benefits. Finding a friend or family member who also needs to lose weight with you will greatly increase your chances of losing weight. You can encourage each other, remind each other not to slack off and give each other new skills. But also can share the experience of losing weight, especially the interesting things encountered in this process. Keeping a good mood can also promote the process of losing weight.
What are the quick ways to lose weight?
Apple diet
If you are still worried about running to lose weight, you can try dieting to lose weight, which will not only help you lose weight without dieting, but also make you full. There is a successful example around me. You can eat green apples for a week without eating anything else, such as water, honey water, rice porridge water and so on. Sure, you can drink them. As for how many green apples you eat, it depends on your weight. Under normal circumstances, it is no problem to lose 5 to 8 kilograms a week. But it should be noted that people with diseases should measure their physical condition and try again.
Cucumber boiled eggs to lose weight
The nutritional value of this method is ok. According to this method, you can eat every meal in a day. Of course, you can increase the number of eggs at noon according to your own situation. If you don't like eating eggs like this, you can cook soup with eggs and cucumbers, paying attention to lightness. You can lose about 8 to 10 kg a week.
What is the fastest exercise to lose weight?
Sit flat and stretch forward.
Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
Curl up, sit up
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
3-minute step 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.
Step action
Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Note that the left knee should be 90 degrees, and the center of gravity should be pressed to the left foot. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot. If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.
Trembling fitness
This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After a minute's rest, raise your hands slowly.
Lift, feet upright, limbs at a 90-degree angle with the body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening. This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases and back pain.
push-up
This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
Lateral supporting action
First, sit on the ground, support your body with one hand, raise your other hand high, keep your legs as straight as possible, and keep your posture for 5 seconds, then take a rest and continue to support. You can change your right hand when your left hand is tired. This lateral support can exercise the muscles of the whole body, promote the blood circulation of the whole body, improve metabolism, and then promote weight loss.
Is it useful to lose weight?
Expert analysis: qualified and high-quality fitness slimming belt or slimming belt will have certain effect, but it is certainly not as effective as advertised. You don't need any exercise, as long as you wear a belt. And from the common sense, it is definitely uncomfortable to be tied with a weight loss belt every day.
The slimming function can help you get the ideal body shape. Proper diet. It will be an effective way to burn fat and lose weight. The unique oval swing helps to shape a strong figure. A relaxing and refreshing massage at home can reduce tension and stress. It helps digestion and has many advantages to suit your preferences and requirements.