The fastest way to lose weight in the gym.
The first method: (strength exercise+aerobic exercise) to lose weight.
The so-called strength training is to use all kinds of fixed fitness equipment and free strength equipment in the gym, which is what we call muscle training. The purpose of muscle training is to improve the quality of human muscles, appropriately increase muscles, increase human calorie consumption, and thus reduce the accumulation of fat.
Aerobic exercise means using treadmills, mountain climbers, elliptical machines, stair climbers, bicycles, rowing machines, etc. in the gym for at least 20 minutes at a time. This exercise method of using strength exercise first and then aerobic exercise to lose weight is persistent and not easy to rebound.
The second method: pure aerobic exercise to lose weight.
Pure aerobic exercise to lose weight means only using treadmills, mountaineering machines, elliptical machines, stair machines, bicycles, rowing machines, etc. in the gym for at least 30 minutes at a time. This method of losing weight by aerobic exercise alone is obvious in the early stage of losing weight, but the effect of losing weight in the later stage is not obvious. Because only using aerobic exercise to lose weight, not only fat, but also human muscles, leads to less and less calories consumed by the human body in the later stage of weight loss, and the weight loss effect is getting worse and worse. At the same time, this kind of pure aerobic exercise is also easier to rebound.
The third method: circular training to lose weight.
Cyclic training to lose weight is to use aerobic fitness equipment and strength fitness equipment to practice alternately in the gym. For example, after running on the treadmill for 3-5 minutes, the exerciser will do 1 minute sitting chest pushing exercise (below medium weight), then return to the treadmill for 3-5 minutes, and then do 1 minute sit-ups ... According to this step, a weight loss training will be completed in 8- 10 cycles. This method of weight loss by cyclic training is very effective, and it is not easy to rebound.
The fastest weight loss exercise
Lose weight breakfast
Besides clearing the stomach in the morning, what we have to do is to choose the right breakfast recipe. The so-called plan for a day lies in the morning, and this sentence is equally feasible for losing weight. After drinking honey every morning, it is best to drink about 200 ml of low-fat yogurt and eat a small piece of whole wheat bread. This is a good diet to lose weight, which is very effective for the treatment of human intestines and has a good weight loss effect.
Sports diet
1 strength training
Most winter sports return indoors, so strength training in the gym is a good choice, because we like to eat more meat in winter, and protein eats more, which is a favorable condition for muscle growth. Proper strength exercise this winter can help us lay a good foundation for our bodies. Muscle growth is the most effective means to improve basal metabolism. Is it still difficult to lose weight when your basal metabolism is greatly improved?
Tips: Explosive exercise is easy to cause sports injuries, so aerobic exercise must be used as a warm-up.
2. High temperature yoga
The biggest difference between high-temperature yoga and traditional yoga is that the temperature in the practice room should reach at least 38℃. Being in a hot room will make you sweat for a short time, accelerate blood circulation and soften stiff muscles and bones. After dozens of minutes of practice, fresh blood filled with oxygen can be delivered to all parts of the body. If you are lazy when you are cold, try it in winter.
Tip: practicing high-temperature yoga consumes a lot of energy. You can't do it every day, just twice a week.
Step 3: Climb the mountain
Staying indoors in winter is a taboo for sports. Going out to bask in the sun helps to absorb calcium and resist depression. Proper breathing of cold air can also enhance the cold resistance of respiratory tract and reduce colds in winter. Nowadays, the popular long-distance running is hard for most people to stick to in winter, so they can climb the mountain instead, set a time for themselves and climb it faster. Although not as intense as running, it consumes a lot of calories and is more interesting.
Tip: Climbing the mountain is very harmful to the knee joint, which requires us to have a certain foundation of leg strength. Strong leg muscles can effectively protect the joint. In addition, try to choose the mountain with low difficulty, and don't easily challenge the mountain with high difficulty.
Step 4 ski
Sports that can only be experienced in winter, if you don't seize the opportunity of this season, you may never feel the charm of ice and snow. First of all, the environment of ski resorts is mostly humid and the air is good, which is an ideal sports environment in itself. Compared with crowded and unventilated gymnasiums, it is good for the body. Skiing can enhance cardiopulmonary function, exercise leg and abdominal muscles, and train the coordination of the body, whether it is single board or double board. Another advantage is cold tolerance, and people who insist on skiing are gradually less afraid of cold.
Tip: Skiing needs warm-up exercise, which can not only prevent frostbite, but also protect the skin and eyes, because most ski resorts have strong light.
Step 5 jump rope
If you don't have a long time to exercise, jump rope. Skipping rope has many patterns and takes a short time, so it can be used anytime and anywhere. Many sports (such as boxing and swimming) are warmed up by skipping rope, because it can really warm up the body in minutes, so it is especially suitable for festivals as a small exercise in winter.
Tip: You can jump rope in the form of HIIT, jump fast for 30 seconds with high intensity, and rest for 30 seconds. It takes only 5 minutes to cycle through 5 groups, but you must sweat.