Parts 1: exercise muscles
1, do more activities every day to lay a good foundation for becoming stronger. Before you really start to exercise your muscles, you need to keep a basic figure. If you do strenuous exercise as soon as you get up, you may be unbearable and give up halfway, or even hurt yourself. Get up from the sofa, do more activities in daily life, and exercise endurance first. Try to take the stairs instead of the elevator. When using the computer or studying, you can stand up instead of sitting all the time. When you are within 2 kilometers, walk instead of driving. When you want to relax, go for a walk or run instead of watching TV. In daily life, there are many ways to keep your body active even if you don't exercise.
2. Start with basic exercise and exercise your endurance. You can start with some basic exercises to exercise your muscles. These exercises can improve your endurance, help you shape a more beautiful figure, and let you achieve real fitness and bodybuilding effects through more targeted exercises. Try jogging, cycling or swimming. Most of these sports are free, or even completely free. You can do it yourself without spending a lot of money to apply for a gym membership card or buy expensive equipment.
During the first week and the second week, you should spend about three hours doing these basic exercises every day.
3. Be a "monkey bent arm". "Monkey Arms Bend" can exercise your arms and upper body well. When you do this, take a dumbbell in each hand. At the beginning, elbow abduction, put dumbbells in the armpit position. Then swing your arm outward to make it straight and shoulder-high. Put the dumbbell back under your armpit and repeat the above actions. If you don't have dumbbells, you can reduce the difficulty and replace them with cans or other lighter things.
By squatting or lunging, you can make it a full-body exercise.
4. Do bending and pushing. After the first week of frequent exercise, you can start doing some slightly strenuous exercise. This action requires the use of a fitness ball, but it is a good whole-body exercise. Stand up the push-ups first, but don't touch the ground. Put Gaskin on the fitness ball. Protrude your hips and raise them. In this process, the fitness ball is rolled so that the contact part changes from gaskin to toe. Then, lower your body and roll the fitness ball backwards, so that it moves up slowly along your body and reaches your hips. Your body should always be straight and your legs are hanging in the air. Viewed from the side, your body should be V-shaped. Fitness balls are very cheap, but you can also replace them with other items, such as buying a big rubber ball in a toy store, which usually costs only tens of dollars.
5. Do a standing jump. Standing jump looks complicated, but after you are familiar with the movements, it is actually very simple and one of the best exercises you can do. Stand up first, with your feet apart. Touch the ground with your hands, put them in front of your feet, jump back with your legs, and take a push-up posture. Then, jump your feet back to the initial position, raise your hands above your head, stand up straight, jump up as high as possible. Repeat the standing jump for at least 10 minutes. You can omit push-ups or jumps, but they can make the standing jump better, so you'd better do the whole standing jump.
6, do flat support. Plate support is one of the most effective actions you can do. Compared with other core muscle groups, it can significantly enhance the strength of core muscles and legs. Do push-ups when you start exercising. Then, lower your body, and your palm will turn into the whole forearm landing, supporting your body weight. Try to keep your back and legs straight and keep this posture for as long as possible. You should keep this posture as long as possible. You know, it takes a very strong core muscle group to do flat support for more than one minute. At the beginning of the exercise, keep the flat support posture 10 seconds, rest for 30 seconds, and repeat for about 10 minutes. Slowly increase the time of plate support until the posture can be maintained for 30 seconds to 1 minute.
7. Do squats. Squats can exercise core muscles and leg muscles, while doing squats, lifting dumbbells, and even exercising arms. When doing a squat, first stand with your feet shoulder-width apart, and then squat down, just like sitting in an invisible chair. In order to complete the correct squat, the back must be kept straight. If you are just starting to do squats, balancing with a chair or table can reduce the difficulty.
8. Be prepared that your body won't lose weight obviously. No exercise can reduce fat in specific parts of the body. Some exercises can exercise certain muscles in a targeted way, but if you want to get a strong body shape quickly, then the best way is to use the above-mentioned full-body exercise to exercise the whole body. Excessive focus on a specific part, using weight lifting and other sports may increase your muscle size, not just make your muscle lines more obvious.
Part II: Maintain a healthy diet
1, adjust your food intake according to your own exercise. In order to get a healthy figure, you must first consume excess fat in a healthy way. No matter how much you weigh, it is a healthy choice to determine the appropriate amount of food according to the amount of exercise. Please consult your doctor to find out the calorie intake suitable for your size, age and exercise. You don't have to calculate calories accurately, but you should use the daily intake recommended by your doctor to get a general idea of how much food you should eat. Eating too much is not good, and eating too little is not good for your health. Heat is a form of energy. For most people, when they consume more calories than they do, their bodies will start burning fat. If you need to lose weight before you get the right figure, then you must make sure that your calorie intake is slightly less than what your body really needs. However, don't let the change come too fast. Too little calorie intake will prepare the body for famine, causing it to absorb and form as much fat as possible.
For example, if you exercise once a week, a girl of medium build and weight of 16 years old needs about 1800 calories every day to maintain her weight. If she wants to lose weight, she can reduce her calorie intake to 1300- 1350.
Expert tips
Michelle Dolan
Certified fitness trainer Michelle Dolan is a BCRPA certified personal trainer in British Columbia, Canada. Since 2002, she has been a personal trainer and fitness trainer.
Michelle Dolan
Certified fitness instructor
Michele Dolan, a certified personal trainer, suggested: "In order to exercise muscles, more than 20% of the body's calories must come from protein."
2. Say goodbye to unhealthy food. In order to burn fat and your overall health, you should stay away from unhealthy or nutritious high-calorie foods. These foods are usually our favorites, but they often make us overeat. Generally speaking, you should avoid eating unhealthy fats or trans fats, sugar and nutritionally deficient carbohydrates. This kind of food includes butter, potato chips, French fries, bought baked goods, candy, bought pizza, mayonnaise, soda water, processed meat and white bread.
You should also pay attention to some "healthy" foods. For example, fruit smoothies usually contain a lot of sugar. Take Jamba Juice, a fresh juice retailer, as an example. The sugar content of its healthy smoothies is equivalent to 24 cubes of sugar. If you want a smoothie, don't add sugar. Make sure that the main ingredients are vegetables, soybeans or almond milk, and the less fruit the better.
3. Eat more nutritious food. Besides not eating these unhealthy foods, you should eat more nutritious foods. Vegetables, whole grains and lean protein can provide all the nutrients you need, but eating some fruits and dairy products is also good for your health. Healthy vegetables include kale, beet, kale, cauliflower, spinach, green beans, carrots, soup and peas.
Healthy grains include brown rice, quinoa, oats, dried wheat, buckwheat and barley.
Healthy protein includes lean protein such as salmon, turkey, anchovies and sardines, soybean kernels and other bean products, almonds, walnuts, eggs and bean sprouts.
Healthy fruits include lemon or lime, orange, grapefruit, kiwi, strawberry, raspberry and pear.
Healthy dairy products include cheese, low-fat yogurt and milk. .
4. Drink plenty of water and don't drink unhealthy drinks. Water is essential for the normal operation of body functions, and its importance is self-evident in the process of exercising muscles. If your body is currently in a state of water shortage, just taking enough water can help you lose weight. Don't drink coffee, energy drinks, soda water and fruit juice. Drink plenty of water, which will help your body stay healthy and hydrated. The amount of water you need depends on your physical condition. The daily recommended 1.9 liters is only a rough estimate. According to experience, urine is light in color or clear and transparent, indicating that you have drunk enough water. If the urine is light yellow or dark, then you need to drink more water.
Keep electrolyte balance during exercise, but don't just drink Gatorade and other sports drinks. Electrolyte is essentially a water-soluble "salt". For example, sodium, potassium, magnesium and other elements in the first or second group of the periodic table will act as electrolytes when ingested together with water. Salt is sodium chloride, bananas contain potassium, and vegetables such as cabbage are rich in minerals. You can eat all kinds of salt through these foods. Eating bananas and salted nuts and supplementing enough water can maintain an important electrolyte balance, and it is healthier than sports drinks without taking artificial colors and sweeteners.
Try not to rely on popular dieting methods. You will see advertisements everywhere on the Internet and in magazines, telling you that this diet or that diet can make you thin into a star in two weeks. But these dieting methods are deceptive, and some of them are even harmful to health. Starving yourself to death is absolutely impossible. It's true to reduce calories, but you still have to eat. In particular, you'd better keep a respectful distance from others, such as Atkins diet, which advocates complete fasting. Your body needs all kinds of nutrition, and the diversity of diet is the key to staying healthy. Your daily calorie intake should not be less than 1, 200 calories. 1000 calories is the minimum, because the intake of calories below this value will greatly increase the risk of health complications such as gallstones.
Part III: Making a Plan
1, arrange a training plan to make your body stronger over time. When you plan your training, you must be careful, especially the pressure you put on your body. Practicing too much and too fast, or only practicing certain body parts, such as legs, can lead to injuries. When you start exercising, please take your time to reduce the risk of injury, especially when you are in a bad state now. Leave a rest time for your body between exercises, and do not exercise for more than two hours at a time. Take turns to exercise various muscle groups such as legs, arms and core muscle groups. This arrangement can avoid exercising beyond your physical capacity. For example, try to do 10 minutes of monkey arm bending in the morning, then do push-ups, jump in the open and stand upside down for 20 minutes. Try to go up and down the stairs for half an hour at lunch time and swim for an hour after school.
You can also arrange a training plan: go to school by bike for half an hour, attend extracurricular fitness classes every day, then do light aerobic exercise for half an hour, and then do your homework.
Try to do 30 to 60 minutes of light aerobic exercise every day, such as walking or cycling. You can also do strenuous exercise several times a week.
2. Set aside time for exercise and healthy eating. By making plans and forming habits, you can overcome many obstacles, such as the idea that "I don't want to today" will not affect you. Just like you set aside time to brush your teeth or have lunch every day, please set aside time to prepare a healthy breakfast and exercise. After making up your mind, as long as you stick to it, doing these things will become a habit and "natural". For example, add half an hour to your routine of "getting ready for bed". Before taking a shower and brushing your teeth, do exercise for half an hour, such as skipping rope for half an hour.
Motivate yourself to achieve these time goals. For example, every time I successfully stick to my one-week plan, I go out to the movies with my friends. You can even use food as a prize, such as delicious cookies bought from the store, but you can only eat one piece at a time. This can not only reward yourself, but also prevent yourself from feeling pain because of holding back your appetite. You can even use Pact and other applications to help you achieve these time goals. It will reward or punish you according to your performance.
3. Make sports a part of your life. You can also choose a sport that you find interesting and can be used as a hobby. Because this is part of your lifestyle, you will do this kind of exercise every day. Many climbers are like this. They go to the gym at least once a week and climb mountains every week. Some runners are like this. They jog every morning. For example, suppose you are interested in martial arts. In this case, you can learn judo. Find a local Dojo to sign up for a class and practice judo every day.
Please choose a professional judo hall with strong teachers. There, you can meet professional judo players, and your judo skills can be improved quickly.
4. Stay motivated. The most important thing to keep a healthy weight and a strong figure is to stick to a healthy diet and do a lot of exercise. This means that in order to stay healthy, what you should do most is not to do something special or eat some secret food, but to find a way to stay motivated. You must find the motivation to exercise every day and keep a healthy diet. You can achieve this goal in many ways, such as doing your favorite sports and eating your favorite food. Doing some interesting exercises or finding a healthy food combination that you think is delicious can make you stop slacking off and stay motivated. Try to find a sport that you like, even if it is not the most effective way to exercise. The most important thing is that you can persist for a long time.
Exercise with others. You can organize a jogging group, or even sign up for a yoga class at the local health club with your mother. Having other people to exercise with you will give you a sense of responsibility. When you are really tired or want to be lazy, you are more likely to stick to it.
5. Focus on long-term solutions. It's time to go to the seaside again, and I want to look good in a bikini. We can understand that. But you must understand that a quick solution like losing weight for a month can't last. Unless you make a major change in your lifestyle, your weight will rebound and your muscles will relax again. Repeated weight will do great harm to the body, and it will also endanger the health of the body, which may lead to diseases such as diabetes, heart disease and hormone problems. You'd better focus on long-term solutions and set lifelong goals, not just to look beautiful at your brother's wedding.
Tip: Running with your dog is an interesting and beneficial way to keep fit. Doing so will not only give you exercise, but also help your dog keep healthy.
Take protein, but don't eat too much. Quality protein comes from fish, eggs, nuts and poultry.
If you can't see the effect after one month, please continue to insist. A month can help you shape up, but it takes two months for most people to see the effect.
Drink more water. Water can minimize muscle stiffness and accelerate muscle recovery.
Don't measure the success of the plan by how much weight you have lost, because muscle is heavier than fat.
Eat it after exercise, and eating it in advance will cause severe cramps and stomachaches.
Maintain a balanced diet.
Don't do the same exercise every day. You should mix and match to avoid boredom.
If you want to run, don't run too fast at first, or you will soon feel exhausted. Run at a pace that suits you.
Wear comfortable clothes.
Stick to your original plan, which is the only way to achieve your goal.
If the difficulty of the exercise plan is too high or too low, it can be adjusted. If the plan is too difficult, you may get hurt and hate sports, but if it is too easy, you won't see the effect.
Exercise with friends. Doing so can make the same training arrangement less monotonous.
If you like, you can change your training plan for a few days and change running to cross-training including cycling or swimming.
Exercise works best when warnings are combined with a healthy and balanced diet.
Please warm up and do stretching exercises before and after exercise.
Stretch.
Be flexible. You should get used to the fitness program.
If you feel dizzy, short of breath or extremely tired, please seek medical help.
Don't overwork yourself.