Although people with a large weight base may lose a few pounds after 1-2 weeks of exercise. But generally speaking, it may take about 6 weeks to see the significant change of weight and obvious weight loss effect after starting exercise to lose weight.
In the first few weeks of exercise, while consuming fat, it will increase bone density, muscle mass and volume, so that the proportion of muscle in the body will also increase. At this time, the weight may increase rather than decrease. After about 4 weeks of exercise, the body adapts to the exercise state, and the muscle mass, including the growth rate of muscle, will slow down, and then the weight will gradually show a downward trend.
How much can you lose by exercising for a month?
How much weight you can lose in a month depends on your physical fitness and exercise intensity. Generally speaking, you can lose 5- 10 kg.
How much is it normal to exercise to lose weight for a month?
Losing about 2 kg a week is a relatively healthy weight and a suitable weight loss speed. If it is exercise to lose weight, it will take a month to see the obvious weight loss effect, that is, after the body adapts to the exercise state in the fourth week, the weight will gradually drop. At this rate, it is normal to exercise 4-6 pounds a month to lose weight.
Effect of exercise on weight loss
Presumably, most girls have seen someone lose weight through exercise for a month on the Internet 10 kg or even 20 kg. In fact, this speed of weight loss is very harmful to health, and it is not recommended to exercise so extreme to lose weight. You can appropriately increase the effect of exercise to lose weight through the following aspects.
Aerobic and anaerobic combination
Many girls only do aerobic exercise and ignore anaerobic training, thinking that anaerobic exercise has no weight loss effect. In fact, do 30 minutes anaerobic, such as flat support, sit-ups, equipment exercise and so on. Then do aerobic exercise for 30 minutes, such as jogging, swimming and yoga, which can achieve the best fat burning effect.
Carry out diversified sports.
Don't always do the same kind of exercise. If you do a kind of exercise for a long time, the effect of losing weight will be reduced. You can alternate several exercise methods.
Combination diet
While burning fat during exercise, you also need the cooperation of diet to strengthen the effect of losing weight. Pay attention to controlling the intake of high calorie and high fat in the diet, do not overeat, and develop good eating habits, which will help exercise to lose weight with half the effort.
Precautions for exercise to lose weight Pay attention to warm-up exercise.
No matter what kind of exercise you are doing, you must pay attention to full warm-up exercise, which is not only to prevent sports injuries, but also to increase the effect of exercise to lose weight.
Pay attention to replenish water.
Exercise to lose weight should pay attention to replenish water in time. Drinking water can actually help promote the body's metabolism and blood circulation, and help to enhance the weight loss effect.
Exercise intensity should be moderate.
If the purpose of exercise is to lose weight, it is best to choose moderate and low-intensity exercise, not to do high-intensity strenuous exercise completely, which may not achieve the purpose of losing weight.
It is not advisable to rest immediately after exercise.
Don't sit down and rest immediately after the exercise. It is best to stretch and relax, which can relieve the tension of the body muscles and make the body fat consume faster.
How much can exercise lose weight?
After 4 weeks of exercise to lose weight, you will lose weight. At this time, the weight may be reduced by 1-2 kg per week. If you reduce it like this, you can see obvious weight loss effect after 6 weeks, and you can lose 5-8 kg.
Exercise and lose weight
Generally speaking, exercise to lose weight is to choose low-intensity aerobic exercise like jogging, swimming and cycling; Carrying out high-intensity exercise not only does not consume fat, but also produces a small part of lactic acid that is not decomposed in time to synthesize fat through metabolism, which increases the accumulation of fat in the body.
How long does it take to exercise to lose weight?
Aerobic exercise can effectively burn fat 20 minutes after the start of exercise, so in order to achieve good weight loss effect, it is best to exercise for 30-60 minutes at a time.
How many times a week do you exercise to lose weight? To achieve good weight loss, you need to exercise at least 3-5 times a week, so as to burn fat effectively. Moreover, it should be noted that it is best to rotate the exercise mode, and don't just do one kind of exercise, so the weight loss effect will also be discounted.
Tips:
Losing weight is a long-term process. Don't blindly follow those methods of losing twenty or thirty pounds, stick to gradual exercise and cooperate with diet, and naturally you can achieve the ideal weight loss effect.