The simplest way to lose weight by exercise, the fastest and most effective exercise to lose weight: hands in the air.
Stand at attention, straighten your waist and hang your hands at your sides.
Put your arms on your back, cross your fingers, and lift your arms up with the strength of your arms. When you reach the limit, keep this posture for a while, and then slowly return to the original posture.
This exercise can exercise your arms and accelerate the burning of their fat, thus developing slender arms.
The fastest and most effective exercise to lose weight: elbow flexion and pressing down
1/3 Sit in a chair, keep your body straight and hang your hands to your waist.
Raise your arm close to your ear, and then press your left elbow palm down on your back. Press your left elbow gently with your right hand, and slowly return to your original posture after a while.
Practice the above actions alternately with both hands until the arm feels tired.
This simple exercise can accelerate the burning of arm fat and make the arm slimmer.
The fastest and most effective exercise to lose weight: leg lifting.
Stand at attention with your legs, keep your body straight and your hands rested on your hips.
Lift your left leg forward 90 degrees, then slowly move your left leg outward, keep your right leg still, and keep this posture for 15 seconds, then change your right leg to do this exercise.
Practice your legs alternately until you feel tired.
This action can accelerate the burning of leg fat, and also make the leg muscles firm, thus achieving the goal of stovepipe.
The fastest and most effective exercise to lose weight: squat and bend over
Legs are shoulder width apart, arms are spread to both sides and in a straight line with shoulders, and the body is kept straight.
Bend your knees and squat, with your thighs at 90 degrees to the ground. Bend your body down with the strength of your waist until you reach the limit and slowly restore your body to its original state.
This exercise can fully exercise the waist, accelerate fat burning, and make it easy for you to have a thin waist.
Related reading: What should you pay attention to before and after exercise?
Does fasting exercise lose weight more?
There is a saying that exercise consumes glycogen and fat as energy. On an empty stomach, when glycogen is insufficient, the body will consume more fat to provide energy. So exercise on an empty stomach is more weight-losing! This statement has a certain theoretical basis, but! Please pay attention, but! How can I lose weight if I don't have enough to eat! Exercise on an empty stomach consumes a lot of energy, which will lead to hypoglycemia, dizziness and physical fatigue.
Therefore, if you feel obviously hungry when preparing for exercise, please supplement some foods rich in carbohydrates first, especially if the exercise intensity is too high and the exercise time is too long, you must eat something to fill your stomach first, but don't eat too much. A fruit (banana is best) or a small packet of biscuits will do.
Will eating after exercise make you fat?
Some girls often regret and feel guilty because they eat after exercise! In fact, after exercise, it's time to eat. After exercise, people's body will be tired and their muscles will be tired. In order to restore physical strength and avoid muscle loss, people need to eat to replenish energy. After exercise, more insulin is secreted, and the speed of glycogen synthesis in the body will be accelerated. What you eat will synthesize glycogen and leave it for the next training. So, don't worry too much about eating food that will get fat. But only if you control the amount and structure of food!
How to eat before and after exercise?
Reasonable diet before and after exercise can improve people's energy level, prevent muscle loss and improve exercise efficiency. How to eat before and after exercise? Different types of exercise, different metabolism, diet structure will be different.
Long-term aerobic exercise
Carbohydrate ensures the energy during the whole exercise. In aerobic exercise, carbohydrates are needed more, so the proportion of energy-supplying nutrients is much larger than other nutrients.
Please note that everyone is doing strength exercises now, but various low-intensity and multi-group slow strength exercises are actually closer to aerobic strength and belong to aerobic strength exercises.
High intensity exercise
High-intensity training needs to reduce the proportion of carbohydrates and increase the proportion of protein and fat. This is because high-intensity training can stimulate muscles more than aerobic exercise, and more protein is needed to prevent muscle loss. In addition, after the end of high-intensity training, the "afterburner effect" is strong, and the speed of consuming calories will be accelerated.
How long is it better to eat before and after exercise?
As we all know, you can't exercise immediately after eating, and you can't eat immediately after exercise. So when is the best time to eat? Nutrition experts say that meals before and after exercise should be solved within 1~2 hours before and after exercise. The interval between pre-exercise meals and post-exercise meals should not exceed 5 hours. Generally speaking, you'd better start exercising 1-2 hours after eating, and start eating the next dinner 1-2 hours after exercising.
It is wrong not to eat before and after exercise, but it is also wrong to eat too much compensatory food because of exercise! Therefore, before eating before and after exercise, we should consider the calories consumed by exercise, consider eating, and don't be greedy.