What exercise is the best to lose weight without gaining muscle? Lsy59 cycling fitness method was born according to scientific research. The riding function of Orantu can strengthen muscle strength, improve balance, enhance softness and increase sugar consumption. Brand-new three-dimensional eight-character movements can burn abdominal fat; As the saddle shakes, the person sitting on it will lose its center. In this way, the body will make a conditioned reflex in order to achieve balance, and the muscles will also move with it and get proper exercise. In order to achieve a smoother riding posture, the new three-dimensional figure 8 action can exercise the muscles around the abdomen.
Aerobic exercises such as jogging, aerobics and skipping rope can be done for more than 40 minutes at a time. Warm-up before exercise and finishing activities after exercise are indispensable.
Diet under control, basically no problem.
If you are just starting to exercise, I suggest not setting your goal so high and lowering it appropriately. For example, 3 kilograms a month. This can reduce the possibility of physical injury.
For example, if you want to lose 0.5 kg of fat in a week, then, through pure theoretical calculation, 1 g of fat is equivalent to 9 kilocalories, which means that you will lose 4,500 kilocalories this week.
The extra energy comes partly from your exercise consumption and partly from your diet control.
How much you eat every day depends on your metabolic rate. In order to meet the energy demand, people with a metabolic rate of 5,000 kcal will eat much more than those with a metabolic rate of 3,000 kcal/day.
If you are overweight at present, but haven't seen much fluctuation for a while, you can control it like this:
for instance
At present, the academic circles think that it is safer for the average person to lose 0.5- 1 kg per week.
If you want to reduce 5 kg and 0.5 kg per week, it will take about 10 weeks.
Losing 0.5 kg a week requires a negative energy balance of about 700 kcal per day.
Diet is reduced by 400 kcal, and exercise consumption is reduced by 300 kcal.
Eat 400kcal less food every day with the current food intake (if all of it is reduced on rice, it will be reduced by about 350g-just for example). It is suggested to reduce fatty foods first, and then reduce carbohydrates. The specific food calorimeter can be found online.
Be careful not to eat too little, which is very harmful to your health. A certain amount of carbohydrates and protein is necessary)
Then, if you used to eat faster, you should pay attention to slow down the speed of eating. Conducive to weight loss.
The most basic point of losing weight by exercise is to persist every day for more than 30 minutes. If you practice by yourself, give priority to low-intensity aerobic exercise. If you have equipment, you can use a treadmill, elliptical machine, power bike, etc. If you are obese or have a bad knee, recommend a bicycle, because running has a great influence on your knee. Swimming is good if you can. If there are no conditions, take a walk and jog. If someone guides you, you can practice with low-intensity strength, and the effect is good.
Reduce carbohydrates and lipids in the diet, slightly increase the protein, increase the intake of vegetables and fruits, and pay attention to supplementing water.
If you have chronic diseases or other injuries, you should pay attention to rest and consult a doctor before exercise.
Icx42 Hongkong Outlanto horse riding machine uses the bumps and swings of the buttocks to activate the muscles of the buttocks and thighs, burn excess fat, and stick to it for a long time to create a tight and beautiful buttocks.
How do girls exercise without gaining muscle? Women don't want men to develop muscles. .
Don't worry too much,
In particular, many people support aerobic exercise, but if aerobic exercise is excessive, muscles will become less.
If you lose muscle, your chances of recovery will be higher.
In the long run, 40 to 60 minutes of exercise and 30 minutes of walking are the best ways.
Food can't be solved, sweating, exercise. You can also exercise with various machines in the gym. .
In order to avoid recovery, we should take protein and exercise to increase muscles, and muscles burn fat to increase metabolism.
Reduce calories naturally.
It is important to reduce the calories of carbon hydrate, ingest nutrients and not skip eating.
Be sure to eat good protein. The simple truth is "The more you eat, the less you eat".
Reduce the intake of high-calorie carbohydrates and increase the intake of low-calorie protein.
Therefore, people who want to lose weight must do muscle exercise, and it is best to reduce the amount of fat in the body by gaining muscle.
What exercise won't grow muscles, but it has a good weight loss effect? Stay on a diet
1. Do not eat more than 500 calories a day. You can choose what you want most, but you must be careful not to exceed the calorie limit.
2. In addition, it is best not to eat sweets (except fruits) during non-menstrual period, and you can only eat 1 or twice during menstrual period, with no more than 500 calories each time. It is recommended to eat a Snickers bar on the first and last day of each menstrual period.
3. Try to avoid eating staple foods (rice, noodles, cereals), even if you eat them, don't eat more than 2 Liang/day. It is recommended to chew an old corn every day.
4. Eat at most one egg every day. Don't eat until you can eat it. If you really want to eat, it is not recommended to eat egg yolk.
Both meat and seafood can be eaten, and the weight should not exceed one and a half drumsticks. You can't eat anything with skin, yellow, nuts, brains or fat.
6. Vegetables can be eaten in moderation. Try to eat as little as possible if you don't like it. If you are too hungry, have a bite or two. Some people like to eat less in front of you and fill them with vegetables when they are hungry. Note that it may also increase your appetite. Note that although potatoes, radishes and lotus roots are vegetables, they are actually forbidden to be used because of the high carbohydrate content of plant roots. The vegetables defined here are vegetable leaves!
Mango, banana and watermelon in fruits have high carbohydrate content and are not recommended to be eaten.
7. Try not to use cooking methods with high oil content, such as roasting, frying and frying. Fruits and vegetables are best eaten raw. It is recommended to buy all the food ready-made, and don't make a fire in the kitchen at home.
8. Beans are strictly forbidden to eat (soy milk and tofu can be eaten less). Although beans are vegetables, their calorie content ranks first at 70/ 100g, and similar foods such as melon seeds, peanuts, hazelnuts, walnuts, edamame, peas, broad beans and bean sprouts are strictly prohibited.
9. Oily crops are strictly forbidden to eat (rape, eggplant, etc. )
10. Vegetables with low calorie include spinach and cauliflower 26/ 100g.
1 1. You can't drink sweet drinks or alcohol. Milk can only be skim, coffee can't be drunk, and bottled juice can't be drunk. Sour plum soup can only be drunk sweet. You can't even drink instant drinks. Tea is drinkable, especially Pu 'er tea. Bottled drinks can be green tea and apple vinegar. Boiled water with sugar? Never drink! No soup. You can drink mung bean soup, but you can't eat the rice and beans inside. Porridge? Don't eat rice, porridge is mixed with rice and water, which is not only high in carbohydrate, but also easy to cause bloating and loss of appetite. Don't drink. You can't drink ice water or eat ice cubes (that is, drinks below zero degrees Celsius are not recommended). Note that the above drinks and soups should not exceed two cups at a time, that is, you should chew slowly when drinking water, which is equivalent to long meat.
12. Don't eat * * * food, and don't eat anything too bitter, too spicy and too sweet and sour. Some people say that drinking vinegar to lose weight, but it is best not to, because vinegar is very appetizing, and the more you drink on an empty stomach, the hungrier you get. Eating too much is easy to flatulence and expand the stomach capacity.
13. Jam, salad dressing, ketchup, mayonnaise, etc. Do you know that?/You know what? Don't eat.
14. If you don't know if you can eat some food, it is recommended to check its calorie content on the Internet, and keep the total calorie of what you eat below 500 every day.
It's easy to be single. If you are not single, I suggest you let your husband and children cook for themselves and try to avoid you when eating. If not, give up as soon as possible.
aerobic exercise
1. Jogging or brisk walking (twisting * * * means brisk walking) shall be no less than 1 hour every day.
2. Stand for half an hour after dinner.
It is best to exercise before meals in the morning.
4. If you find that the food intake increases after exercise, you can appropriately reduce the amount of exercise to ensure the minimum food intake.
5. Exercise time should be gradually increased, for example, only 30 minutes on the first day and 5 minutes every day thereafter.
6. Exercise time must be more than 20 minutes without interruption, otherwise you can't consume your own calories, which means it's useless to lose weight.
7. It is suggested that you listen to some music or novels during exercise to distract your attention and help you persist.
Leg shaping
1. Leg shaping Each leg can do the following postures more than 20 times a day, and each action lasts more than 3 minutes.
Lie on your side and bend your legs. Lie on your side on the mat with your elbows supporting your upper body (don't touch the mat with your shoulders). Straighten your legs, lift your thighs sideways (the slower you move, the better), and bend your legs down more than 90 degrees (the slower you move, the better). Then straighten your legs (the slower the better) and slowly put them down (the slower the better).
2. Lie flat on the mat and stretch your legs.
Lie flat on the mat, stretch your legs horizontally, put your legs on the tire at the same time for more than 90 degrees, spread your legs to more than 120 degrees, and bend your calves inward until your feet are together, straighten your legs together, and slowly fall (the slower the whole movement, the better).
3. One leg flexion and extension of walking pole
Hold the support with one hand, pull the leg in the opposite direction by the knee, lift the toe up against the upright single leg, straighten the calf slowly, and then straighten the leg down (the slower the whole set of actions above, the better).
4. Raise your hips slightly with your hands in front of you and squat down (the slower the action, the better).
5. The simplest and most difficult movement, Zama Bu, just started to do what you can, and insisted on it for two minutes at a time. This movement may affect dieting, and it is not recommended for people over 5kg who are overweight.
6. In fact, you can lose weight by riding a bicycle, but you should pay attention to whether the bicycle model is suitable. The standard is that when the pedal lever is horizontal, the angle between your thigh and calf is greater than or equal to 90 degrees, otherwise the thigh will grow very exaggerated muscles. ...
Above, if you can persist, you will definitely lose weight, depending on your perseverance.
What kind of exercise grows muscles after doing it? Light exercise does not necessarily lead to muscle growth. At the same time, protein should be relatively strengthened and supplemented.
Moreover, the parts of various exercises are different, and they are chosen according to personal needs.
For example, riding a bike to exercise calf muscles.
Table tennis exercises hand muscles.
There are more comprehensive sports, such as basketball, tennis, volleyball and swimming. , which is full of exercise for the whole body muscles. Choose according to personal needs, but if you want to grow muscles, you must exercise again and strengthen nutrition. This needs attention.
What exercise can quickly lose weight without gaining muscle? To gain muscle, you have to gain weight, lose weight and gain muscle. That's not true. But if you want to lose weight and get in shape, that's fine. Diet and exercise. I was fat when I weighed 200 Jin. Of course, I am 184. I lost weight in two months 146 kg. The waist that used to be 3 feet 2 is now 2 feet 4. Eat coarse grains, low-fat and low-fiber bread and drink milk for breakfast. Don't eat any staple food for lunch, just eat vegetables until you are full, and then eat nothing for dinner. You can drink water or eat some diuretic fruit when you are hungry. There are many things to avoid. Don't eat fat. You can't eat pork during weight loss. You can eat beef and mutton if you are greedy. Small food is not edible at all. The carbonated drinks department can drink. It is forbidden to eat high-calorie and high-fat things. McDonald's and KFC can't even eat it. Although cruel, it is worth thinking about. You can run every morning or evening, but you must run 60 points. Because when you run for 30 minutes, you are basically consuming your own calories, and then you burn your fat after 30 minutes. I suggest you go to the gym to get a card if you have time. During weight loss, it will be better to cooperate with equipment and modeling.
How can you not gain muscle after exercise? As long as you don't do dumbbells and push-ups, any aerobic exercise will not gain muscle. Just pay attention at ordinary times. But if you don't have some muscles in your hands, you will easily gain weight, so you should do more housework, or run and jump rope. Don't worry! Never grow muscles!
In short, if you have time, run more and do housework. Just keep in shape!
Note: running and other sports will not make muscles huge, but tighten, not thicken, but thin, but will remain like that until there is no fat. The female runner on TV will know! They are athletes, but they don't have much muscle and are slim!
What a lot of talk!
Do moderate exercise and you won't grow muscles? It varies from person to person. You can choose aerobic exercise if you want to exercise for a long time.
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity.
Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week. This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.