An effective exercise weight loss plan should protect yourself while exercising. This exercise can help us exercise well, moderate exercise can make us full of enthusiasm for life, and simple exercise can also help us exercise. Here I will show you the benefits of an effective exercise weight loss program.
Effective exercise weight loss plan 1 1, exercise in the morning
If you are used to getting up early, you can exercise in the morning. However, it should be noted that exercise after eating is not good for the stomach, and it is not appropriate to exercise immediately after breakfast; In addition, when I get up in the morning, my blood sugar is low, so I need to add some energy before exercising. Therefore, it is better to drink a cup of honey water, eat a piece of bread and go to exercise after getting up early. Have breakfast 1- 1.5 hours after exercise. If time is tight, you can eat a small amount of breakfast half an hour after exercise. At the same time, the time of adding meals in the morning can be advanced and the number can be increased.
In addition, it should be noted that the temperature in the morning is relatively low, which is not suitable for outdoor sports at a very early time; In the morning, due to the influence of blood sugar and temperature, we should pay attention to warm-up to prevent sports injuries, and at the same time pay attention to maintaining a certain intensity. Only moderate-intensity exercise for more than 30 minutes can get better weight loss effect.
2. Exercise at noon
Noon is not recommended exercise time. Because exercise can easily affect normal Chinese food at this time, and Chinese food is very important to lose weight.
If it is difficult to arrange exercise at other times, you can arrange your lunch diet and exercise like this: add meals twice in the morning and afternoon to gain weight. On the contrary, weight loss at lunch is mainly based on a light diet. Lunch and exercise time should follow the principle of "exercise for at least 2 hours after dinner, and add more energy 1 hour after exercise". Drinking two cups of tea after a meal can help the peristalsis of the stomach and remove greasy.
Step 3 exercise at night
Evening is the most flexible time. If you can eat at around 6 pm, exercise at around 8: 30 pm is the best choice. It's too late to sleep easily.
Effective exercise weight loss program at 2 am
Get up at 6:30 for 5 minutes to build a small waist.
It is absolutely true that a day's plan lies in the morning, especially for those who need to lose weight, seize the morning time and officially start a day's slimming opportunity.
Get up 5 minutes early every day and keep practicing cobra pose's yoga moves. It only takes 5 minutes to have a charming waist. Lean back on the mattress and feel like stretching. Pay attention to the abdomen must be tightened. Every time your hands bend, you should cooperate with breathing. Exhale when exerting strength and inhale when recovering.
At 6:50 in the morning, a glass of water detoxified and slimmed down.
Drinking a large glass of water every morning is good for health and weight loss. Drinking a glass of water after getting up in the morning can promote metabolism, which is not only conducive to detoxification, but also allows you to lose weight faster.
Improve metabolism from breakfast at 7 o'clock.
Breakfast is the most important of the three meals a day. If you want to lose weight, you should not skip breakfast. Studies have found that people who eat breakfast are more likely to lose weight than those who don't. Eating breakfast can also avoid overeating because of hunger at lunch and dinner. A good breakfast should include three things: cereal (such as oatmeal bread, eight-treasure porridge, wowotou, etc. ), fruits and dairy products (it is best to drink low-fat milk).
7:30 Choose the underwear that suits you.
In order to keep a good figure, you should choose underwear that suits your body shape. Underwear with body-shaping function can help you shape a perfect curve.
You can lose weight by car at eight o'clock.
When you take the bus, if you love beauty, don't rush to grab a seat. Stand if you can. Pull the pull ring of the bus while standing, and you can also do small aerobics to make your arms slimmer and your chest firmer!
Change the elevator to the stairs at 8: 50.
Don't take the elevator upstairs to work, take the stairs instead. According to the measurement of the sports doctor, the heat consumed by climbing 1 m is equivalent to walking 28 meters.
Sit down and don't cross your legs.
Many MMS like to sit down and cross their legs. After a long time, it will have a bad influence on the body shape, and it will also lead to pelvic bending, muscle attachment in the wrong position, and ugly figure.
10:00 Take a break and do neck exercises.
I have been struggling in front of the computer for an hour. I can get rid of the fat on my chin and neck as long as I do a little neck exercise for dozens of seconds and rest my eyes!
Drink a glass of water before meals to increase satiety.
For people who are implementing a weight loss plan, drinking a glass of water 30 minutes before each meal can not only help digestion, but also increase satiety.
12:00 lunch should be balanced in nutrition.
Eat a balanced lunch. Chicken and fish are rich in protein. Vegetables and fruits should be supplemented with necessary vitamins. A rich lunch can eliminate the greed for dinner.
12:30 Don't sit for half an hour after dinner.
Don't sit for half an hour after dinner, especially on the soft sofa. You might as well go for a walk with your colleagues, or stand and read magazines, as long as you don't sit.
afternoon
14:00 Don't wait for thirst to drink water.
Drink not less than eight glasses of water every day, that is, boiled water above 1500 ml. Never wait until you are thirsty to drink water. Adequate drinking water can prompt the toxins produced by metabolism in the body to be discharged in time and moisturize the skin.
Replace chocolate with apples.
Tea time, replace chocolate with apples. Apples are low in calories and high in fiber. Eating more apples is not only healthy, but also slimming. If there is no fruit around, you can use yogurt instead to feel full.
17:00 rush hour, two stops less.
If you are not far from home, you can avoid the rush hour and exercise by walking home with your legs. If you must take the bus, you can get off at two stops in advance and walk home at a brisk pace, which will consume the fat accumulated all day in half an hour!
/kloc-eat dinner early at 0/8: 00, and refuse to cook.
For women who want to lose weight, I suggest you advance the dinner time to 18. Please give priority to cooking methods such as steaming, boiling, cold salad and braised with less oil, regardless of any fried food.
Wear slimming shoes to do housework and shape beautiful legs.
Don't nest on the sofa immediately after eating. Put on slimming shoes to wipe the floor and wash the dishes, and stick to it for a long time, you can create perfect leg lines.
Watch TV and exercise at 20:00.
If you want to lose weight, you should say goodbye to the habit of eating snacks while watching TV. Starting today, change to the habit of watching TV while exercising! Don't be lazy, do it while watching, which can keep you in a graceful figure!
Aromatherapy bath is relaxing and slimming.
Taking a fragrant bath before going to bed can not only relieve physical fatigue, but also have a good effect on skin metabolism and slimming effect.
23:00 Proper sleep is the most economical way to lose weight.
Sleep is the most economical way to lose weight. Lack of sleep or excessive sleep can lead to obesity. The study found that among people who sleep less than 6 hours a day, 33% are obese; 26% of people who sleep for 9 hours or more every day are obese; People with moderate sleep time are "the thinnest".
The above content is about the introduction of exercise weight loss schedule. In fact, it is very necessary to make a plan if we want to lose weight in life. We need to exercise strictly according to this plan every day in order to have a good weight loss effect, otherwise giving up halfway will not play any effective role.