1, Precautions for slimming exercise
1, protein before exercise.
Protein can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.
2. Exercise should be diversified.
I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly.
3. Keep the training interval
People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes.
4. Healthy and reasonable diet
Eat more vegetarian food and less meat and starch, but don't go on a diet too much, otherwise it will damage your health. It is suggested that cassia seed, poria cocos and oolong can be used as Juewu decoction. Poria cocos can strengthen the spleen and stomach, and protect the liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to eliminate fat and detoxify, which can get twice the result with half the effort.
5. Warm up before exercise
It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.
Exercise in the morning
Fat man is a bully. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are energetic, it can't hide anything. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes. The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution.
be concentrated
The idea is amazing, especially in sports. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better. When doing leg exercises, focus on abdominal muscles and gluteal muscles in combination with movements, which can enhance the strength of these muscles and make your steps more firm and powerful.
8. Consciously exercise the upper arm.
The fitness instructor asked me to swing my arms greatly when I was running, which I thought was very funny. Listen, the coach is right. Doing this will allow you to complete the whole body exercise with the same physical strength, and burn up and down at the same time, resulting in the effect of 1+ 12. Correct swing arm action: elbow bends about 90 degrees, and the swing range of arm should be from the back of hip 15 ~ 20 cm to the height of chest.
9. Breathe through your nose
When exercising, breathe in and out through your nose, not your mouth, which can stabilize your heart rhythm. You know, when your heart rate reaches a certain rate, you will feel out of breath and have the idea of giving up. In contrast, controlling heart rhythm can improve physical endurance, effectively prolong the exercise time of 15 ~ 20 minutes and burn more calories. You will feel uncomfortable at first. Don't be discouraged. You will get used to it after practicing for 6 ~ 8 times.
10. Exercise on the beach
This rule of burning more calories is simple and easy to remember: the softer the playground floor, the more calories you may burn. For example, walking or jogging on the beach and grass will be more effective than doing the same exercise on hard ground. The softest thing is water, so exercise in water consumes the most calories. Try to step into your own bathtub and you will understand.
2. Precautions after exercise
Don't eat for 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion.
After exercise, the body is acidic, so you should eat more alkaline foods such as fruits and vegetables.
Don't drink plenty of water after exercise, because water is absorbed by the stomach and enters the blood, which will increase blood circulation and burden the heart. In addition, the drinking water temperature should be controlled at 8℃ ~ 65438 04℃, and should not exceed 800 ml per hour.
3. Winter weight loss strategy
Raiders 1, you must eat breakfast.
According to the survey, one-third of office workers don't eat breakfast, especially in winter. The cold weather makes people don't want to get up, so they overslept and missed breakfast. However, in order to maintain the metabolism of the day and avoid hunger and overeating at noon, please be sure to eat breakfast.
Bian Xiao suggested: eat dates on an empty stomach.
Eat 12 dried dates on an empty stomach in the morning. Jujube has the effects of moistening the heart and lungs, nourishing the five internal organs and treating deficiency. Eating in the morning can prevent hair loss, and it can also relieve constipation and maintain beauty. When the gastrointestinal function is poor, it is very suitable to eat red dates to improve and gain physical strength.
Raiders 2, dinner can be moderate
40% dieters choose not to eat dinner, because people's gastrointestinal function will deteriorate at night, and the calories they consume are not easily digested, which can easily be converted into fat accumulation. In fact, dieting will still cause the protection mechanism of body shape and accumulate more fat for consumption, so MM can solve the dinner before seven o'clock and focus on nutrition.
Bian Xiao suggested that you can eat porridge or lactic acid bacteria and other diet foods in moderation at night, and drink less water. Drinking too much water at night is easy to cause edema.
Raiders three, seasonal cleaning
Winter is coming, and many clothes need to be updated. Put away the short-sleeved skirt and take out the trousers coat. Then seize the opportunity to do exercise, use seasonal cleaning to clean up the house, that is, do housework, and get slimming effect. How nice! Do you know that?/You know what? Cleaning the room can consume 134 kcal every 60 minutes and mopping the floor can consume 167.5 kcal.