1. Key exercise to lose weight

1. Walk for 45 minutes and lose weight for half a year 10 kg.

Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk".

In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

Exercise regularly

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight healthily, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg.

Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

In addition, you can also do "slimming exercises" on your way to work.

If you sit in the car, lift your legs together about 5 cm from the ground and hang up your soles. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength.

This is very effective for training front legs and thighs. Don't stop sucking during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day.

4. Strength training

Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

5. Combine walking to reduce calorie intake.

Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.

6. Reduce fat intake combined with weight lifting

This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.

7. Best choice

According to the above methods, make a plan that can be implemented step by step. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism.

Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success.

Experts pointed out that it is ideal for women to lose 1-0.5 kg per week, and for men to lose 1-2 kg per week.

2. Other exercise methods to lose weight

1. Skipping rope to lose weight

Skipping rope can not only help increase the power of lipolytic enzymes, promote the consumption of excess fat, but also reduce the stored calories, thus effectively losing weight. In order to really achieve the amount you want to lose, you must keep skipping rope for 30 minutes every day.

Step 2 swim to lose weight

Swimming is the most common way to lose weight in summer. Swimming is one of aerobic exercises, which can not only help you lose fat, but also enhance your physique and improve your immunity. It is worth noting that when swimming, you must do more breathing exercises to reduce hypoxia training. In addition, the swimming time should be more than one hour.

3. Jogging to lose weight

Jogging is simple and easy to master. Jogging is a comprehensive and easy-to-adjust exercise with excellent weight loss effect. Therefore, this sport is most popular with middle-aged women and women with weak constitution. Jogging has become a common way to treat obesity, depression, autism and lack of health.

4. Ball game method

All aerobic exercises can help you lose fat, and ball games are no exception. People with a strong sense of rhythm and interest are particularly keen on ball games. Most obese people at home and abroad regard ball games as a panacea for losing weight.