At the beginning of exercise, muscles gradually increase, but the speed of burning fat is not so fast, and the weight may not drop, but it will increase. If you use a body fat meter, you may see that your weight has increased or leveled off, but your body fat has decreased. As long as you don't worry about eating and drinking because you did exercise, you will see the results of losing weight in 2-3 weeks.
2. Aerobic exercise can effectively burn fat.
As long as it is all over the body, you can continue to exercise, such as walking. Jogging. Ride a bike. Swimming. Aerobic dance. Skipping rope and so on. As long as it lasts for more than 20 minutes, it is good aerobic exercise, so the weight loss must be based on aerobic exercise, and the effect will be good.
3. Muscle strength exercise can increase the body shaping effect.
Simply put, muscle strength exercise is a method to increase muscle weight-bearing capacity, also known as anaerobic exercise or weight-bearing training, such as dumbbells, sit-ups, push-ups, yoga, etc. If you don't want your metabolism to keep declining, you must do muscle strength exercise. In addition, if your weight loss exercise is mainly muscle strength exercise, the effect will not be too good, because muscle strength exercise can not continuously increase the oxygen intake of the body, so it is more difficult to burn fat.
4, exercise 5-6 days a week to lose weight faster.
Aerobic exercise can burn fat, and muscle strength exercise can strengthen muscles, tighten lines and improve metabolism. Therefore, if you want to lose weight, you can't give up these two kinds of exercise, but at first it is suggested to give priority to aerobic exercise, supplemented by muscle strength. If you want to lose weight, you must strictly implement it. Exercise 3-5 days a week, and alternate aerobic and muscular exercises for 30-60 minutes. If it is really impossible to spend 30-60 minutes a day, it is ok to accumulate in stages.
Morning is the best time to exercise to lose weight.
If you exercise after waking up, your metabolism will increase, rising all day and consuming more calories.
6. Make your heart beat faster, but don't push yourself too hard.
The effect of losing weight has a great relationship with the length of exercise, so don't choose the kind of exercise that will be very tired after finishing.
7. Exercise time should be moderate.
Exercise for 30-60 minutes is the best choice for beginners, so 50% of energy comes from fat consumption. Senior athletes may wish to exercise for 60-90 minutes, and the energy supplied by fat will reach 70-85%. But if you exercise for more than 90 minutes for a long time, you may be tired and hurt your blood because of excessive fat consumption.
8. Keep exercising three times a week after losing weight successfully.
If you achieve the goal of losing weight, don't forget to exercise in a hurry. You can change the exercise from 5-6 times a week to 3 times.
Recommended practice
Walking: Although the calories consumed are not high, it is easy to continue because it is mild and simple and does not require special venue equipment.
Cycling: It is a mild aerobic exercise, which can effectively burn fat and exercise to the major muscle groups of the whole body. Whether it is fixed or mobile, you can choose your own heat consumption.
Aerobic dance: People who want to lose weight suggest choosing a low-impact one, because aerobic dance with high impact can easily damage the lumbar spine, knees and ankles.
Climbing mountains, walking and playing ball games: This kind of sports is very heavy and difficult to do every day, but it is not enough to do 1 time a week, and it is easy to cause injuries. It is best to cooperate with other types of sports.
Swimming: It can consume a lot of calories, but it will also increase the speed of gastric emptying, so don't eat and drink after swimming.
Tai Ji Chuan, Yoga, Pilates: Very gentle, gradually adjust the weight and tighten the curve.