1, how to exercise correctly to lose weight
1, strength training is essential.
As far as reducing fat is concerned, the effect of aerobic dance jumping for an hour is not as good as that of weight training for half an hour. This is because the metabolic rate of muscle is relatively high.
A study by the Aerobic Research Association in Dallas, USA, proves that "the basic calorie consumption of a pound of muscle maintenance activities every day is 30 to 50 calories, while the calorie consumption of fat is only 2 calories." Therefore, if you want your body to consume more calories by itself, you must increase the ratio of muscle to fat in your body.
Going to the gym twice a week to do weight training, or getting into the habit of lifting dumbbells every day, can make your body muscles stronger and promote self-consumption of fat.
2. Segmented movement
Research shows that the same two-hour fitness exercise, once and three times in 40 minutes, consumes almost seven times as much fat as once and twice in 60 minutes.
Because after each exercise, the body may maintain the highest metabolic rate for at least 12 hours, at which time the accumulated fat in the body will be quickly consumed. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.
3. Exercise for at least 20 minutes.
Although it is said to be a short-time segment repetition, the shortest time for each time cannot be less than 20 minutes. From the point of view of promoting health, a single exercise 10 minutes or more can achieve the effect of promoting health. However, from the point of view of reducing fat and consuming calories, the exercise consumption of only 10 minutes is very small, and the consumption is mainly glycogen.
The premise of using fat energy is to keep exercising for at least 20 minutes and keep the heart rate above 55% of the highest heart rate (the highest heart rate is 220 minus age). At this time, glycogen in muscle and liver is consumed, and fat can be used to a great extent.
4, the action should be concise and feasible
When a dieter can make up his mind, he needs a good exercise method, which is simple and effective. Basically, he doesn't have to study deliberately, such as how to exercise muscles and how to do movements. It's best to look at it first and then follow it. Because losing weight is a physical activity, not a technical activity, the action must be concise and easy to implement.
For example, we recommend six simple exercises: in-situ leg lifting, in-situ backward stepping+knee lifting, in-situ backward squatting+forward kicking, left and right squatting, supine at both ends, and butterfly swimming waist twisting.
5. Diversification of sports.
No matter how you lose weight, you will encounter a plateau at some point and you can't lose weight. This is because, after engaging in a certain exercise for 6~8 weeks, the human body can gradually adapt to this kind of exercise intensity, and the original exercise load does not stimulate the body obviously. Therefore, the intensity and time of exercise cannot be fixed, and the exercise load should be adjusted in time with the enhancement of exercise ability.
For example, weight loss, long-term aerobic exercise, you can choose jogging, dancing, swimming. On this basis, it is best to carry out strength training 2~3 times a week to increase muscle and basal metabolic rate in order to achieve better weight loss effect. In addition, high-intensity intermittent exercise, running and walking combination and other sports methods also have good results.
6. Develop good eating habits
After practicing and mastering the above good exercise methods, dieters should also pay attention to developing good eating habits. This is actually very simple. Three meals a day just need to control your dinner a little. Eat breakfast and lunch normally, try to control dinner, and the key point is not to be hungry or overeating.
7. Long-term persistence
You can't expect to lose weight by exercising, and you can't lose a catty or two every day. Even if you exercise to lose weight, it won't produce obvious results if you don't stick to it for a month.
Moreover, people who have just started exercising may find this phenomenon, that is, after starting regular exercise, they will suddenly gain a few kilograms, which is mainly caused by the energy distribution of the body. As a result, some people mistakenly think that exercise is getting fatter and fatter, so that they give up exercise.
In addition, it is generally believed that a healthy weight loss rate is about 5- 10% weight loss every March. If the weight loss rate exceeds 3 kg per week, it means that the body will be slightly or seriously damaged, and at this time, the resistance will decrease.
2, exercise to lose weight points
1, eat snacks before exercise to improve your vitality.
Friends may find it incredible. How can you eat before exercise? In fact, if you can eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, walnuts, sesame seeds and so on. Then with the same intensity of exercise, your body's load capacity will definitely improve, and your body will naturally burn more calories than usual. Protein, like Popeye's spinach, can instantly boost the vitality of the body.
Tips: Don't eat too close to the exercise time, blood will rush into the stomach and weaken the exercise effect. After 90 minutes, the nutrition has just been absorbed, which will strengthen the exercise.
It's better to do weight loss exercise in the morning.
Fat is something that tastes soft but not hard. When relatives are tired, it will accumulate in their bodies unscrupulously. On the contrary, when relatives are full of energy, there is nothing to hide. Scientific research has proved that exercise in the morning can keep metabolism at a high level all day. The more energetic the body is, the more calories it consumes.
3. Pay attention to the diversity and regular cycle of exercise.
Doing exactly the same exercise every day, even if parents are not bored, the body has developed resistance. With the same amount of exercise, you will burn less fat every time. This is why every time you exercise to lose weight, the early effect is always better. If you choose to swim today, you can switch to running or doing aerobic exercise tomorrow. Doing different exercises every day and cycling regularly will give your body different stimuli and help you burn more calories.
4, fully warm up before exercise, fat burning effect is better.
It takes a long time to consume fat. When parents feel fever and sweat slightly, it means that their parents' fat has just entered the burning state, and this process takes 10 ~ 15 minutes, that is, warming up. For example, riding a bicycle for about 30 minutes under normal intensity can achieve a very good fat burning effect, but if parents only stop for about 20 minutes, then it is basically "white practice".
Do some strength training first, muscles are the heaters of human body, and you can warm up in 10 minutes. In this way, when parents start formal exercise, the whole process is burning fat.
3, exercise to lose weight diet
1, daily intake of 25~30 grams of fiber, although fiber can not be consumed and absorbed by the human body, but it stays in the body for a long time, can produce satiety and reduce appetite. High-fiber foods include whole grains, beans, nuts and dried fruits.
2, you can add meals twice a day, such as 10 am, 3 pm. You can choose milk, fruit, yogurt, nuts and so on.
3, guarantee about three or two staple foods every day, carbohydrates can provide energy to the body, do not eat staple foods, and lose weight easily.
Try to eat dinner as early as possible, and don't eat for 5 hours before going to bed.
5. Make sure to drink enough water every day. Drinking water can also help you lose weight. Drink 6-8 glasses of water every day, and the amount of water is about 2000ml.
6, less salt and less oil, try to put less oil and less salt when cooking. You can try cooking food by boiling and steaming, or you can try cooking with olive oil.
7. Eat fish four times a week. Omega -3 fatty acids contained in fish can help break down fat.
8. Eat warm food. Too cold food may lower the body temperature and slow down the metabolism of the body. Therefore, it is best to eat raw vegetables as little as possible, such as raw salads. It is best to cook the vegetables before eating.
9. Filling food with small dishes helps to suppress appetite and reduce food intake.
10, you can drink several cups of green tea every day. Catechins in green tea can help inhibit lipolysis and improve the metabolic rate of the body.
1 1. Take a certain amount of calcium every day. Under the same calorie consumption, the average daily intake of 1000mg of calcium will be more than the daily intake of 600mg of calcium, and the average weight can be reduced by 2.7 kg in three months.