1, How to lose weight by scientific exercise
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 just get up in the morning, my blood sugar is low, so I need to add some energy before exercising. So it is better to drink a cup of honey water or a piece of bread before going to exercise after getting up early. After exercise 1- 1.5 hours, then have breakfast. 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.
2) Exercise at noon
Generally speaking, the average person's body temperature is the highest at 2-4 pm, and then it begins to drop. On the contrary, the body temperature is the lowest within 3 hours before getting up in the morning, and exercise can't achieve the highest effect. Do you know that?/You know what? 3-6 pm is the prime time of human physiological cycle, which is most suitable for exercise. The reason is that the circadian rhythm is buried in the hypothalamus. At this time, the body temperature is at the highest point, the muscles are the warmest and most elastic, the response is the fastest, the strength is the greatest, people are the most awake, and they are not easy to get hurt, while the pulse rate and blood pressure are the lowest.
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 not easy to arrange exercise at other times, you can arrange lunch diet and exercise like this: two meals in the morning and afternoon will gain weight, while lunch will lose weight, mainly with 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".
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.
If you need to exercise at 7-8 pm, you can transfer part of the weight of dinner to the afternoon dinner (or eat dinner 2 hours before exercise), or you can add some fruits, vegetables, bean products, porridge and so on. Avoid hunger at night after 1 hour exercise. Try not to eat too much after exercise at night, which will not only overload the stomach, but also affect weight loss. Meteorological astronomers also found that the air pollution was the lowest at 9- 10 and 3-5 pm on sunny days. Traffic air is dirty before 9 am and after 6 pm; Before the sun comes out, plants don't do photosynthesis and exhale carbon dioxide, which is not good. However, health weight loss experts believe that there is no need to haggle over the temperature difference of 1-2 degrees. The most important thing is to seize the time you can allocate to exercise. And proper exercise in prime time is the most important thing!
2. What is the fastest exercise to lose weight?
1. High-intensity exercise has little effect on losing weight.
Many people overestimate the intensity of high-intensity exercise. Short-term, high-intensity exercise can increase heart rate and reduce fat content at the same time, but even if you have the motivation to repeat high-intensity exercise, it only exercises heart and lung function, and has nothing to do with making your hips more upturned or your arms slimmer. On the contrary, some exercises that take a long time and can test your endurance can make your muscles more coordinated and tight.
2. Cross-training slimming is more effective.
It is suggested that you can accept heavyweight training or cross-training (that is, incorporate other forms of exercise into running training, such as swimming, skipping or aerobic exercise), which will help balance muscle tissue. Women are more resistant to this kind of training that can exercise muscles, thinking that it will make their bodies look strong. But they do have a more lasting effect than aerobic training, and they can continue to burn body fat after exercise.
Exercise to lose weight should be combined with diet control.
Persisting in training and a healthy and balanced diet can achieve the effect of keeping slim. Overestimate the fat you burn and ignore the calories you absorb, which is a common problem for those who have done enough training but have not achieved their goals. For example, an hour of aerobic exercise can burn less than 400 calories, but a piece of chocolate after that can easily make your efforts for this hour useless. Fitness and weight loss, the goal is to lose one to two pounds a week, to ensure that the calories consumed by daily exercise are kept between 500 and 800, which can better maintain the fitness effect.
4. Find the exercise method that suits you best.
If you have been exercising for several months, but your figure has not changed, it is that your body is not suitable for this kind of exercise. Everyone's body shape is determined by genes. In order to get a better figure, the training plan must take into account the natural figure. Genes are also an important factor in determining the success of your training plan. Of course, we can't completely change our body shape. We can only correct and improve our body shape through training. The easiest way to identify your body shape is to observe the distribution of your weight. For example, an hourglass-shaped figure needs to do some high-frequency and low-resistance exercise, which can improve the body shape more simply. In addition, targeted shaping exercises for a part that needs to be improved can achieve twice the result with half the effort.
5. Exercise to lose weight should follow your inner needs.
It's really comfortable to relax in the chair, but it will only make your stomach swell. The correct sitting skill is to fully mobilize the hip muscles, straighten the waist and tighten the lower abdomen, which is equivalent to wearing tight jeans to button up. Obey the body's decision and choose the most efficient moment to exercise. People always spend too much time paying attention to whether the appearance is glamorous enough, but ignore listening to the real needs inside.
6. Keep a good mood and exercise to lose weight
Although there is no conclusive evidence that exercise can burn more fat at the right time, exercise at this right time will affect your feeling after exercise, which should be pleasant rather than tired. So when is the best time to exercise? The answer is that you are in a good mood on the way to the gym, not with the mentality of completing routine work.
7. Change the way of exercise appropriately
Once you get used to the comfortable exercise mode, this kind of exercise becomes useless. If you don't repeat the same movements happily, you will only get tired of sports. Especially in the extremely time-consuming exercise, only a little energy is consumed and a small amount of heat is burned. Just like a mouse running in a wheel, its muscles have long been unresponsive to this movement pattern. In fact, as long as you adjust your exercise style slightly, you can bring more changes, such as adjusting your exercise rhythm and adding some bending or boxing. If you want to make the effect of exercise more stable and systematic, you can also try to hire a personal trainer for yourself. Their advice can make your exercise effective and interesting.