Aerobic exercise refers to long-term high-intensity exercise that keeps the heart rate between 60 \ \% and 80 \ \% of the maximum heart rate, and the maximum heart rate is equal to 220 minus age.
For example, when I was 23 years old, my maximum heart rate was between 220-23 = 197 and 60 \%-80 \%, that is, my heart rate was between 1 18- 157 as long as I kept my heart rate at/kloc during exercise.
Aerobic exercise includes running, cycling, dancing, aerobic exercise, skipping rope, swimming, ball games and many other sports, even including sex, as long as you remember that your heart rate is within this range. Aerobic exercise lasts at least 20 minutes, and 40 minutes to an hour is recommended.
Auxiliary strength exercises, such as waist and abdomen exercises, leg exercises and chest exercises. The intensity of these exercises should also be moderate, not too strong, and the number of times should be above 15. These exercises can burn fat continuously. Madam, please rest assured that moderate-intensity strength exercises can't make your muscles develop well. Exercise as much as possible, even if you just stand for a while and take two more steps, it is good for losing weight.
& gt03
Diet: Attention, everyone. I wrote about reasonable diet, not diet control. Please see my lecture for the specific principle. Main principles: eat less high-sugar, high-fat and fried foods. The staple food must be normal, because the consumption of fat requires the participation of carbohydrates, otherwise the fat cannot be decomposed. Eat as many fruits and vegetables as possible. Appropriate amount of meat, milk and eggs, pay attention to reducing high-fat and fried foods. Snacks are best based on fruits, and junk food (referring to fried and puffed snacks) is best not to be eaten.
If possible, change three meals a day to four or five meals to reduce the intake of each meal. Breakfast is very important! Must eat! Otherwise, it will lead to excessive intake due to extreme hunger at noon, leading to fat accumulation. So is dinner. For people with high fat content, you can eat fruits and drink water before meals to reduce hunger and prevent excessive intake at one time.
& gt04
Methods of testing weight loss effect. Above we talked about the purpose and method of losing weight, but how can I prove that what I said is right? So now I will teach you the best test method. Take photos and compare. We all know that the purpose of losing weight is to make your body better, so comparing your previous and current body photos can best reflect your weight loss effect.
First of all, you should wear as little clothes as possible (if you use digital, you'd better not wear them, which is the best way to see it). Take photos of the front, side and back of the whole body. The posture is normal standing, remember to relax all over. Then take photos every once in a while, or directly look in the mirror and compare photos to see what changes have taken place in your body. Remember a fixed time, such as getting up in the morning, and getting up in the morning every time, which is the most accurate. Don't take one before meals and one after meals. In that case, the difference is too obvious.
This method can directly see whether your weight loss effect is good or bad and where you need to improve. Because the main purpose of losing weight is to get a better figure, this method is more accurate than very abstract weighing. So you don't have to worry about your weight now. Throw away your scale and pick up your camera.