There are 12 ways to force yourself to exercise. People are really different. Some people are self-conscious, while others are not. They don't move without whipping, and so does fitness. Here are 12 ways to force yourself to exercise!

There are 12 ways to force yourself to exercise. 1 people are really different. Some people are self-conscious, while others are not. They won't move without a whip, and so will fitness.

Many people belong to the latter, and they all say that they want to lose weight, and the more they lose, the fatter they get. Excuses for not exercising are endless. When you have a lazy cancer attack, look at these and try to find some ways to keep yourself going.

Liar 1:

Send a circle of friends and call the world!

Some use the avatar of a circle of friends, and some punch in the circle of friends. I want to tell the world loudly in a high-profile way: I'm going to the gym, and I'm going to lose weight. Watch this!

When you have lazy cancer, think about the water spilled in your washbasin. Classmates and colleagues are waiting to see your "joke". At this time, you may regret it very much: why bother to work so hard? Pack your bags and go to the gym.

If nothing else, just for this tone, you have to stick to it! When time is really successful, you can proudly show off and listen to the people in your circle of friends laughing happily. Now you are slapping yourself in the face ~

Cheats 2:

Leave the backpack with fitness equipment in the company/classroom.

Sometimes I want to exercise on a whim, but I feel "forget it" at the thought of going home to change my running shoes or clothes.

Most importantly, once you get home, you don't want to go out. I feel like staying at home when I think about it. It doesn't matter if it's only one day anyway! But the accumulation of laziness day by day is terrible.

So instead of making excuses for yourself, it is better to put gymbag in the cupboard of the company or classroom and leave immediately after class, but you must remember to prepare a new set when you come to class tomorrow!

Cheats 3:

Find a fitness partner or group exercise.

With company, you can urge each other, and it is inevitable that one party will feel lazy, but with the company and encouragement of another person, you will soon be back on the track of sports!

Finding a training partner to exercise together can be said to be one of the best ways to maintain enthusiasm.

Because when you train alone, you may easily decide to give up a training, but when you train with your training partner, you will be required to have a certain sense of responsibility. After all, leaving your best friend alone in the gym will make you feel guilty.

Find a partner who has the same interests and training purposes as you, so that the process of fitness will become more interesting and safe.

You will witness each other's maximum weight and longest running distance. This healthy competition will make you practice harder than when you train alone. In addition, when you do complex training movements, such as weight-bearing squats, training partners can help you complete them more safely and supervise your movements.

Cheats 4:

Let the coach or the front desk remember you

When you go to the gym, take the initiative to get on well with the travel coach, sports coach, member consultant or front desk girl, get to know each other, say hello when you meet, and nod your head and say goodbye when you leave.

If you have been lazy for a while, the next time they see you, they will ask, "Why haven't you been to the gym recently?" Although they won't take the initiative to contact you like a hired tutor, this feeling of indirect supervision can also inspire you and give you a feeling that you can't escape the eyes of others.

Cheats 5:

Write down how much you paid for fitness on post-it notes, and stick them in all the places that make you feel "comfortable".

On the other hand, the average price of each class will be lower for every extra class, so if you only go once a month, it means you are wasting money. You just don't think it's enough, but write it on a post-it note and stick it in any corner that makes you feel comfortable, such as "TV remote control"!

Force yourself to think that if you don't go to the gym, your money will be wasted.

Cheats 6:

Tell yourself that going to the gym is a reward for yourself and attend more class reunions.

For the sake of health, for the sake of figure, those lines, the numbers on the weighing scale, and everyone's praise for you are all your hard-won returns!

Nothing is more exciting than attending a class reunion! You're fat, you're old, you're thin, you're beautiful, you're rich, you don't live well, what grade are your children in, and what primary school do you go to.

Do you want to be thinner or fatter at this time? Temperament or rustic? Thinking of the reunion in three months, I believe you will seize the time available every day to exercise.

Cheats 7:

Mobile phone screen/computer tablecloth put your "ideal figure" in the place where you see it most often, or put the picture of your worst figure and the most ugly one there.

This is similar to the gimmick of post-it notes, but what is more fierce is that pictures are always easier for people to see through than words! Seeing your photo in your mobile phone is like looking in the mirror. "Mom, is this me? How can I tolerate myself becoming like this? "

Cheats 8:

Take out a notebook to record your weight loss trajectory, and I will confess to the male god how much I have lost.

Record your waistline and weight every day, even if you don't go to the gym. It is best to make a histogram with EXCEL. If you don't go to the gym for a few days, you will find that the height of the column is soaring!

From then on, the time limit for confessing to the male god is far away. I must have a heart that wants to die at this time!

Deception 9

Relive the piggy bank game when I was a child

Remember to put a dollar coin in the piggy bank on the table after every exercise. You can take out coins every once in a while and spend the money, such as buying yourself some desserts, comforting your taste buds occasionally, or inviting your girlfriends for a cup of coffee regularly.

If you are too lazy, you don't even have money to buy a drink for your best friend. Look who's embarrassed.

Cheats 10:

Don't expect yourself to enjoy every second during the fitness process.

"You don't have to like it, you have to do it!" Even if there are countless rainy, cold and annoying nights, people really don't want to go to the gym to sweat like rain, and many people seem to love and enjoy the process of going to the gym anyway, which makes you doubt yourself, but in fact, you can be annoying occasionally!

But now, all you have to do is think, "Do it!" Be proud of yourself after you finish. That's it!

Cheats 1 1:

The one-day fitness course is a mixture of different exercises.

Whether it's work or fitness, monotonous repetition day after day will always make people lose enthusiasm, so this one is suitable for entry-level players who have been trying their best for quite some time.

If every time you go to the gym, it's the same routine: changing clothes, running to warm up, strength training will always be a few fixed movements, then running after running, running for 30 to 40 minutes, changing clothes and taking a shower to go home ... The most annoying thing is the same thing. I don't want to go again if I think about it next time. ...

Monotonous and repetitive training will not only make people bored quickly, but also reduce the training effect. In this case, adding some freshness to the training is the only way to keep you going.

Tired of running, try to join the aerobics class or spinning class in the gym with everyone. If you are tired of strength training, try to unlock some new movements, or explore the variants of the movements you are good at.

For example, the high pull-down is changed to a challenge pull-up, and the standard hip bridge is changed to a one-legged hip bridge ... Stick to the gym, so as to ensure a new feeling every time ~

Cheats 12:

"Go first, that's right!" It doesn't matter if you leave halfway.

I'm just going for a walk, chatting with friends and taking a hot bath. This kind of words can definitely fool your head, first fool yourself into the gym, and then you won't want to give up halfway when you get dressed and set foot on the treadmill!

12 methods of forcing yourself to exercise 2 12 daily exercise tips.

1, exercise 5-6 days a week to lose weight quickly.

Aerobic exercise can effectively burn fat, while strength exercise can strengthen muscles, tighten lines and improve metabolism. The two complement each other. If you want to lose weight, neither of these two sports can be neglected. But in the initial stage, aerobic exercise should be the main way to supplement muscle strength and reduce body fat.

1 and 2 months later, in order to prevent the basal metabolic rate from slowing down, slow down or stop losing weight, it is necessary to increase the time of muscle strength exercise to continue losing weight.

If you want to lose weight, you must exercise strictly for 3-5 days a week, alternating aerobic and muscle strength for 30-60 minutes every day. If you really can't spare 30-60 minutes a day, the piecemeal exercise method accumulated in stages is also possible. If this continues for 3 months, you will definitely lose weight!

2. Exercise in the morning is the best time to lose weight.

It is also a 60-minute exercise, and the best and most efficient time is in the morning. Because people's metabolism in a day follows the following pattern: before you wake up in the morning, metabolism is at its lowest point.

Then it rises slowly, reaches the peak after meals, then keeps the level until going to bed, and then gradually drops.

Both diet and exercise can change the speed of metabolism. If you exercise immediately after waking up, your metabolism will rise ahead of time and rise all day, consuming more calories.

Therefore, the real benefit of exercise is that besides burning calories during exercise, you can burn 180-400 calories more than usual within 6-8 hours after exercise.

If you can do five morning walks in 1 week, you can finish it four times each time. A distance of five kilometers. In addition to consuming 250-400 calories during exercise, plus the "added value" of 180-400 calories after exercise, 1 month can reduce 1. 8 kg of fat, 1 year can be reduced by 2 1 kg.

In this 2 1 kg, what you lose is not water or muscle, but the fat you need to lose most!

Arranging your own morning exercise can get twice the result with half the effort. Getting up early 1 hour is not an impossible problem, but a matter of willingness. Get up early after exercise, take a bath, start a day's work full of energy and rosy face, and you will find that life is more active and efficient!

3. How effective it is to make your heart beat faster, but don't be too reluctant to lose weight, has a lot to do with the length of your exercise. So it's best not to choose the kind of exercise that will make you exhausted.

For example, it won't take long to do 50 push-ups (commonly known as push-ups) (as long as you finish them), but you will probably feel very tired!

But if you take a brisk walk instead (it seems to be slower than punching in before going to work) 10 minutes, you will feel relaxed and happy, and the calories you consume are 10 times that of push-ups!

Choose the intensity of exercise that makes you a little breathless, but don't be too breathless and make you a little tired, but stick to it for more than 30 minutes.

You can also make intermittent adjustments. For example, in the middle 30 minutes, 10- 15 minutes, it feels a little hard to level 7, and it can be milder at other times.

4. Exercise intensity is enough for aerobic exercise.

At least 60% of the maximum heart rate. So, for example, if you go shopping in department stores on weekends, although your feet are sore and your legs are numb at the end of the day, the efficiency of burning fat is not as good as walking or stepping on a faster and stronger treadmill 1 hour.

People who want to lose weight should do at least 30 minutes of aerobic exercise with appropriate intensity, so as to burn more fat. In addition to losing weight, it can also increase cardiopulmonary function and softness.

Remember to choose an exercise intensity, which can make you gasp a little, but not too much, which makes you feel a little tired, but you can still persist for more than 30 minutes.

5. Cross training

Cross-training to burn fat quickly and lose weight with half the effort. Most people know that if you want to lose fat quickly and healthily, you have to do aerobic exercise for 30-60 minutes! But not everyone can take time out to exercise every day.

Cross-training, which is very popular in recent years, alternately carries out strength and aerobic training, and the fat burning efficiency is at least higher than that of simple aerobic training 15%. As long as you exercise less, you can still achieve good results, so that many busy modern people can easily exercise to lose weight.

Muscle strength training in cross-training can promote blood circulation and make blood flow smoother. In addition, the oxygen inhaled during aerobic exercise can improve the fat burning ability of muscles and double the slimming effect!

At the same time, cross-training is not only variable, but also muscle strength training can adjust the fatigue accumulated by aerobic exercise, reduce the accumulation of lactic acid and make the body feel lighter!

Aerobic exercise with 1 minute muscle strength exercise every 5 minutes, so cross 6-7 rounds, about 30-60 minutes. For example, 5 minutes treadmill+1 minute dumb gymnastics > 5 minutes treadmill+1 minute dumb gymnastics.

6. The longer the exercise time, the higher the fat consumption rate.

Losing weight should be based on the principle of reducing the fat that makes you loose and affects your health. This is the real focus! Studies have confirmed that if you just diet to lose weight, 30% of weight loss is due to muscle loss.

Theoretically, if you exercise regularly and have a healthy diet control, your fat consumption can reach 95%. Exercise lasting 30-60 minutes, in which 50% of energy comes from fat consumption, is the best choice for beginners.

Advanced people may wish to exercise for 60-90 minutes, when the energy supplied by fat reaches 70-85%. Long-term excessive exercise for more than 90 minutes may make you tired, damage your blood or cause sports injury due to excessive free radicals. Exercise for 30-60 minutes, so that 50% of energy comes from fat consumption.

7, dieting slimming metabolism decline is more difficult to lose weight.

Dieting intake of calories is lower than basal metabolic rate, which will cause muscle loss, even if you lose weight, it will be loose!

After a day of dieting, the body's' metabolic rate' will naturally drop 15-30%. Although you eat less, your body consumes less. This result will not only make it harder for you to lose weight, but also affect your health.

To make matters worse, the central nervous system will be stimulated, which will increase your appetite and make you eat more later. If you lose weight through a normal and balanced diet and exercise, you can avoid the problem of declining metabolism.

With exercise, we should eat normally. We should never just pursue quick results, adopt a very low-calorie diet and do a lot of exercise.

8. It is the most effective and lasting way to lose weight by exercising for three days a week after losing weight successfully.

Maintaining a healthy weight standard and decent appearance for a long time is a lifelong matter. Choosing exercise as the best way to lose weight is to make exercise a part of your daily life.

You have achieved the goal of losing weight, so don't put your sneakers together quickly! At this time, you should have fully realized that continuous exercise will make you happier and healthier! Exercise can be adjusted from 5-6 times a week to 3 times a week. In order to improve physical condition and maintain weight loss, continue to exercise.

9. Don't weigh yourself two weeks before exercise.

You are not mistaken! Except for the original weight recorded on 1 day, when you start continuous exercise, please ignore the weight figures of the first 2 weeks!

Because, at the beginning of exercise, muscles increase day by day, but fat burns not so fast, and weight must rise rather than fall. If you use a body fat meter, you will see that although you gain weight (or stay the same), your body fat is decreasing day by day.

As long as you don't worry about eating and drinking because you did exercise, you will see good results in losing weight in 2-3 weeks!

10, aerobic exercise can effectively burn fat.

Aerobic exercise is recognized by the medical community as the most effective way to burn fat. What is aerobic exercise? As long as it is full-body and can exercise continuously, for example, walking, jogging, cycling, swimming, aerobic dance, roller skating, badminton, tennis, skipping rope and so on.

As long as it lasts for more than 30 minutes, it is an excellent "aerobic exercise". Aerobic exercise can increase the body's oxygen intake. Oxygen, like fuel, is an important angle for burning fat.

Weight loss exercise must be aerobic, and the efficiency will be high! Prepare a pair of good sports shoes and sweat-absorbing and breathable clothes; At least 30-60 minutes of aerobic exercise can achieve the purpose of burning fat. Before and after exercise, you need to do warm-up and relaxation exercises for 3-5 minutes, such as walking and brisk jumping.

1 1, muscle strength exercise enhances the body-building effect.

Simply put, it is a kind of exercise to increase the weight-bearing capacity of muscles, also known as anaerobic exercise or weight-bearing training. For example, dumbbells, elastic ropes, sit-ups, push-ups and traditional yoga are all muscle strength exercises.

Muscle strength exercise can build a lean body. If you don't want your metabolism to decline and it becomes more and more difficult to lose weight, you must do muscle strength exercise.

Because muscle strength exercises help you exercise the muscles that are the main force to burn fat! The body can only burn 4 calories per hour per 1kg of fat and 1kg of muscle, but it can burn 75- 125 calories per hour (depending on people, exercise intensity and time).

And muscles will make you look stronger, and the lines will be tighter and more elastic after losing weight. If your weight loss exercise is mainly muscle exercise, the effect will be discounted, because muscle exercise can't continuously increase the oxygen intake of the body, and it can't burn fat!

Do not do aerobic, only do muscle strength (don't burn excess fat, but keep exercising muscles), which is likely to make your body look like streaky pork, and a layer of fat oil is mixed with lean meat, which is unhealthy!

At the beginning, add 10 minutes of muscle strength exercise to every aerobic exercise, such as 30 minutes of treadmill+10 minutes of dumbbell exercise. Or add 2 days of muscle strength training to the weekly exercise plan to help improve metabolism.

12, change the type of exercise to enhance interest.

Walking by jogging or treading on a treadmill, or deliberately tuning the treadmill to different frequency bands, increases the difficulty and challenge of exercise. "Changing different types of exercise" can also help you innovate and change, and eliminate the boredom of doing the same exercise every day.

Not every kind of exercise can lose weight, and it is not good to sweat and pant like a cow. What are the most suitable for losing weight?

We suggest the following exercises. On the following page, we will choose the easiest exercise and provide the prescription!

1, walk.

Although the calories consumed by walking are not too high, it is easy to continue because it is mild and simple and does not require special venues or equipment.

Step 2 ride a bike

Cycling is a mild aerobic exercise, which can effectively burn fat and exercise to the main muscle groups of the whole body. Moreover, whether riding a bicycle is fixed or moving, the calories consumed are similar, so you can choose it yourself.

3. Low impact aerobic dance

People who want to lose weight had better choose aerobic dance with low impact, because the strength and impact of aerobic dance with high impact are too great, and it is easy to cause injuries to lumbar vertebrae, knees and ankles.

Step 4 jog and climb stairs

Mildly obese people with good physical fitness or weight around the standard value 10% can try jogging and climbing stairs in advance. It is already very easy to do the above three kinds of exercises.

Exercise doesn't have to make you sweat all over. The most important thing is to persevere and integrate into your life, so it will be much easier and you will have no excuse to say no!

5. Climbing mountains, hiking and playing ball games

This kind of exercise requires a lot of exercise and is not easy to do every day. Please note that if 1 week only does 1 time, the exercise is not enough, which is easy to cause sports injuries. It is best to cooperate with other types of sports on weekdays to increase sports richness and life fun.

Step 6 swim

Swimming can consume a lot of calories, but it will also increase the speed of gastric emptying. Please be careful not to eat and drink after swimming, so as not to eat more food than the calories consumed by exercise and get fat instead.

7. Tai Ji Chuan, Yoga and Pilates.

It can adjust the weight and gradually tighten the body curve very gently. Please note that if you expect to lose weight effectively and quickly, you may be disappointed! They can't burn a lot of fat.