In 7 days, how can I restore my healthy body? The following is a set of three groups of weight loss programs, A, B and C, which will make you a thin beauty after 7 days!
7-day fitness plan a
For girls who can work with their fingers in the office every day, sports can be described as a distant and reluctant thing. However, if you want to lose weight in such a short time, there is no other way but exercise.
Ace policy: concentrated use of heat method
The main reason: going to the gym for professional aerobic training is the best way to burn calories quickly. In the spacious training hall, it is definitely more effective to cooperate with the coach in lively music training than to practice the treadmill at home alone. I suggest that you must take time out for aerobic equipment training in the health room during these seven days. Location: Fitness Center
Operation time: Monday, Wednesday and Friday nights, 45 minutes/time.
Code of practice:
1. Intermittent rest: Don't think that dying can have the best fat burning effect. If you master the strong and weak rhythm in half an hour of aerobic exercise, you can get twice the result with half the effort. Dr Catherine Jackson, director of the Department of Motor Function at California State University, pointed out: "Intermittent rest and recovery can help you maintain this high-intensity exercise level." In other words, it is also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm.
2. Try to pedal hard with one leg: Choosing a scooter is an excellent way to burn lower body fat. Michael Yusef, education manager of fitness instructors at Chelsea-Pailes Sports Center in new york, said that pedaling with one leg can help you burn 20% more calories. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.
3. Set a beautiful standard POSE: If you think that you only need to work hard when exercising, you can ignore the movements and postures, then it is a big mistake. Ken Fitzgerald, director of the Loftjem Fitness Center in new york, said: "When your body leans on the handle, your exercise is discounted."
4. 20 minutes of upper body training each time: add 20 minutes of upper body training on the basis of each aerobic training. Exercising your chest and back can not only eliminate fat, but also change your posture, pull your shoulders back and improve your chest line. Just stick to it for a week, and you will look slimmer.
First eliminate the whole body fat, and then shape it locally.
Auxiliary scheme:
Start with the whole body: don't fantasize about losing some fat first. The regulation of body fat is systemic, not just to reduce the excess fat in which part you practice. In the early stage of losing weight, whole-body exercise is the last step to lose weight. After a stage, try local sculpture.
Exercise properly on an empty stomach: Dr. Hopper of Dallas Fitness Center in the United States believes that moderate exercise before meals 1-2 hours is helpful to lose weight. This is because no new fatty acids enter the body's fat cells at this time, so it is easy to consume excess brown cells, and the effect of losing weight is better than that of exercise after meals.
Master the best heart rate to lose weight: continuous low-intensity aerobic exercise can make people consume excess fat. During low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, which is convenient for fat consumption. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. Therefore, light and gentle, long-term low-intensity exercise, and long-term exercise with heart rate 100- 124 times/minute are most beneficial to lose weight.
Still have to go on a diet: exercise can consume calories in the body, but the effect of simple exercise on losing weight is not obvious. Research shows that even if you keep exercising for a few hours every day, as long as you drink one or two cans of drinks or eat more biscuits, your hard-earned weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet.
It is very important to take a bath and lose weight.
7-day fitness plan b
We take a bath every day, but we don't know if it can help us lose weight if we do it well. Taking a bath to lose weight is definitely a comfortable and painless way to lose weight. Soaking well will produce a little aristocratic romance, which will help improve your temperament!
Main strategy: take a body shaping bubble bath.
The main reason: experts tell us that the average calorie consumption of a 30-minute hot bath is equal to jogging 1000 meters. If the water temperature is set at 42-43℃, the body will consume more calories. In addition, the buoyancy of the body in hot water is one tenth of the body weight, so we can move freely in the water; If you add the friction of water to produce moderate resistance, you can increase the chances of exercising muscles. In a narrow bathtub, it is very suitable for sculpting the perfect curve of the lower body. As long as you master the essentials of bathing, you can definitely lose weight by bathing!
Operating hours: Tuesday, Thursday and Saturday nights, about 1 hour.
Location of operation: at home
Code of practice:
1. coarse salt massage: don't rush into the bathtub at once. Take a shower massage before taking a bath. You can use professional bath salts, or take sponges or loofah sponges, and massage slowly from the fingertips of your hands and feet to the direction of your heart in a circular arc, especially the parts where fat accumulates. Massage several times, because the more fat accumulated, the worse the metabolic function, and massage has a good cleaning effect.
2. Best slimming water temperature: If you want to lose weight by taking a bath, water temperature is a key. Generally speaking, high temperature bath (above 42℃) can quickly activate sympathetic nerve, make people refreshed, and improve their metabolic ability in a short time, but such high temperature is more irritating to the skin; Warm water bath (39℃-42℃) can moderately raise body temperature and enhance blood circulation; Slight temperature bath (37℃-39℃) is slightly higher than normal body temperature, which makes people easy to adapt to the temperature, but the weight loss effect is also mediocre.
3. Kneading: Because taking a bath to lose weight depends on the improvement of metabolic rate, the temperature is high and the effect is good for a long time. Therefore, everyone must find the most suitable water temperature, the frequency is soaking for 5 minutes, getting up and resting for about 3 minutes, repeating several times, patting and rubbing the fat part while soaking, and rubbing hard like kneading until the skin of the fat part turns red. Red skin means that your blood vessels are unblocked. Don't forget to replenish plenty of water at this stage to keep your skin moist and tender!
4. Three types of slimming catalysts: If you add these slimming catalysts to the bath water, you can get twice the result with half the effort. Most weight-loss catalysts can be divided into three types: first, essential oils, such as rosemary, lemon, grapefruit, mint and other single or compound essential oils are good choices; The second is crude salt, which can be used without professional bath salt; The third category is raw materials, such as dried red pepper and ginger, which are also very secret. Its sweating effect is excellent, and its ability to promote metabolism is extremely strong, but friends with sensitive skin should not try it easily.
5. Cold water massage: After bathing, you can do a full-body massage with 18-20℃ cold water. If you can't stand the cold, do it for at least 20-30 seconds. Cold water massage is the finishing work of this slimming bath, which is not only related to your slimming career, but also can eliminate fatigue and make your skin firm and elastic!
6. Reserve strength of slimming products: Finally, you can dry your body and wrap it in a big towel, then massage the whole body quickly with slimming and firming lotion with firming effect, and then you can lie down and rest.
Take a bath to lose weight and drink plenty of water.
Auxiliary scheme:
Drink more water: Wardman, a health expert, said, "I found that many people with fat accumulation don't drink enough water." So he would suggest that we drink 6-8 glasses of distilled water or mineral water every day. And if you plan to take a bath to lose weight on this day, you should drink more water and replenish the water lost due to sweating at high temperature, so as not to cause water shortage in your body.
DIY Bath: It is said that you can use green tea, lemon, sake and other materials to take a bath to lose weight. Add a certain amount of materials to the bathtub. For young MM who like to pursue excitement and new things, try more. On the one hand, it can enhance the freshness, on the other hand, it may really help you lose weight!
After entering the bathtub 10 minutes, when you feel more relaxed, you can leave the bathtub and take a short rest before entering the bathtub. This can make the body's blood circulate repeatedly and improve the speed and efficiency of burning fat.
7-day fitness c plan
Main policy: resume light diet.
The main reason: I am used to eating big fish and big meat, and it seems a little difficult to suddenly restore a family-style light diet. But no matter how hard it is, this is the beginning of your seven-day slimming. Only by restoring a lighter diet can we get rid of the fat and waste accumulated in the body a few days ago, paving the way for weight loss in the future, so we can only succeed and not fail.
Business premises: home, company, restaurant.
Operating hours: three meals a day, seven days a week.
Code of practice:
1. The first glass of lemonade in the morning: Lemonade can quench thirst and dilute the desire to eat, so it can effectively inhibit improper diet and the weight loss effect will be very significant. This diet is the most popular in Japan now. You can lose weight by yourself at home, and the effect is very good. The homemade method of lemonade is very simple, just add half a grain of lemon juice to a liter of water and put it in the refrigerator. Drink a big cup after waking up every morning, and the effect will be better with 15 minutes of morning exercise. It is especially recommended to drink a cup every morning for seven days, which can effectively eliminate toxins in the body.
2. Eat only light enough food: In many examples of losing weight after holidays, there are examples of fasting for one day. However, fasting can be avoided for health, but you must not eat greasy food these days. The following ingredients are absolutely light and can fill your stomach. You can choose to eat them today:
Whole wheat bread: Whole wheat bread is the lowest calorie in bread. Choose whole wheat bread for breakfast or tea time.
Oatmeal: Many foreign diet menus will take oatmeal as the main course of breakfast. One is low in calories, and the other is rich in nutrients, containing vitamins B, E, iron and other ingredients, which plays an extraordinary role in promoting digestion.
Cauliflower: Cauliflower is rich in fiber. You can use tomatoes, onions, green peppers and other materials to make thin soup. Drink when you are hungry. It's low in calories and full.
Boiled chicken: This is a dish in many diet recipes. Of course, eating without skin is lower in calories. 3 Angus chicken has only 4. 1g fat, which is less than half of the calories of beef and pork.
Orange: containing natural sugar, high fiber and low calorie, it is the best choice to replace sweets such as candy, cakes and biscuits. Plus, eating more fiber can help defecate and reduce the accumulation of toxins in the body.
3. Dinner that can be saved: If you are not particularly hungry, dinner is best saved. Due to excessive intake of any food at night, it is easy to accumulate in the gastrointestinal tract and cannot be digested, thus continuing to cause food in the abdomen and stomach. If you are really hungry, eat some simple vegetables or fruits, not too much, and do proper exercise before going to bed, such as walking and stretching, so as to digest better before going to bed.
4. Eat rape for one meal: one meal is limited to one dish cooked with edible oil. If the main course is croquette, don't eat vegetable salad with sauce as a side dish, but cold vegetables to avoid eating too much oil. However, even during weight loss, you should eat about a spoonful of oil every meal. Experts said: oil can make the stomach less hungry, reduce the chance of eating snacks, and improve the absorption rate of carotene.
5. One tablespoon of sugar a day: Eating sugar and fat together is the cause of obesity, but if you want to make delicious dishes, you must use a small amount, so limit it to one tablespoon a day. When eating snacks, try to avoid drinking sweet drinks or eating cakes. If you really want to eat dessert, instead of choosing a dessert made of a lot of fat and sugar, you might as well eat a fat-free cake like mutton soup or steamed bread.
6. Eat two or two staple foods: rice for one meal is limited to 1 10g small bowl of rice), and bread is limited to six pieces. Expert's suggestion: put 1 10g rice into the rice bowl. Please look at it with your eyes and remember the weight. Similarly, pasta, such as oolong noodles and pasta, can easily control calories as long as you remember your food intake in advance.
Drink a cup of organic tea after meals to help digestion.
Auxiliary scheme:
Drink more water: Wardman, a health expert, said, "I found that many people with fat accumulation don't drink enough water." So he would suggest that we drink 6-8 glasses of distilled water or mineral water every day. And if you plan to take a bath to lose weight on this day, you should drink more water and replenish the water lost due to sweating at high temperature, so as not to cause water shortage in your body.
DIY Bath: It is said that you can use green tea, lemon, sake and other materials to take a bath to lose weight. Add a certain amount of materials to the bathtub. For young MM who like to pursue excitement and new things, try more. On the one hand, it can enhance the freshness, on the other hand, it may really help you lose weight!
After entering the bathtub 10 minutes, when you feel more relaxed, you can leave the bathtub and take a short rest before entering the bathtub. This can make the body's blood circulate repeatedly and improve the speed and efficiency of burning fat.
Main policy: resume light diet.
The main reason: I am used to eating big fish and big meat, and it seems a little difficult to suddenly restore a family-style light diet. But no matter how hard it is, this is the beginning of your seven-day slimming. Only by restoring a lighter diet can we get rid of the fat and waste accumulated in the body a few days ago, paving the way for weight loss in the future, so we can only succeed and not fail.
Business premises: home, company, restaurant.
Operating hours: three meals a day, seven days a week.
Code of practice:
1. The first glass of lemonade in the morning: Lemonade can quench thirst and dilute the desire to eat, so it can effectively inhibit improper diet and the weight loss effect will be very significant. This diet is the most popular in Japan now. You can lose weight by yourself at home, and the effect is very good. The homemade method of lemonade is very simple, just add half a grain of lemon juice to a liter of water and put it in the refrigerator. Drink a big cup after waking up every morning, and the effect will be better with 15 minutes of morning exercise. It is especially recommended to drink a cup every morning for seven days, which can effectively eliminate toxins in the body.
2. Eat only light enough food: In many examples of losing weight after holidays, there are examples of fasting for one day. However, fasting can be avoided for health, but you must not eat greasy food these days. The following ingredients are absolutely light and can fill your stomach. You can choose to eat them today:
Whole wheat bread: Whole wheat bread is the lowest calorie in bread. Choose whole wheat bread for breakfast or tea time.
Oatmeal: Many foreign diet menus will take oatmeal as the main course of breakfast. One is low in calories, and the other is rich in nutrients, containing vitamins B, E, iron and other ingredients, which plays an extraordinary role in promoting digestion.
Cauliflower: Cauliflower is rich in fiber. You can use tomatoes, onions, green peppers and other materials to make thin soup. Drink when you are hungry. It's low in calories and full.
Boiled chicken: This is a dish in many diet recipes. Of course, eating without skin is lower in calories. 3 Angus chicken has only 4. 1g fat, which is less than half of the calories of beef and pork.
Orange: containing natural sugar, high fiber and low calorie, it is the best choice to replace sweets such as candy, cakes and biscuits. Plus, eating more fiber can help defecate and reduce the accumulation of toxins in the body.
3. Dinner that can be saved: If you are not particularly hungry, dinner is best saved. Due to excessive intake of any food at night, it is easy to accumulate in the gastrointestinal tract and cannot be digested, thus continuing to cause food in the abdomen and stomach. If you are really hungry, eat some simple vegetables or fruits, not too much, and do proper exercise before going to bed, such as walking and stretching, so as to digest better before going to bed.
4. Eat rape for one meal: one meal is limited to one dish cooked with edible oil. If the main course is croquette, don't eat vegetable salad with sauce as a side dish, but cold vegetables to avoid eating too much oil. However, even during weight loss, you should eat about a spoonful of oil every meal. Experts said: oil can make the stomach less hungry, reduce the chance of eating snacks, and improve the absorption rate of carotene.
5. One tablespoon of sugar a day: Eating sugar and fat together is the cause of obesity, but if you want to make delicious dishes, you must use a small amount, so limit it to one tablespoon a day. When eating snacks, try to avoid drinking sweet drinks or eating cakes. If you really want to eat dessert, instead of choosing a dessert made of a lot of fat and sugar, you might as well eat a fat-free cake like mutton soup or steamed bread.
6. Eat two or two staple foods: rice for one meal is limited to 1 10g small bowl of rice), and bread is limited to six pieces. Expert's suggestion: put 1 10g rice into the rice bowl. Please look at it with your eyes and remember the weight. Similarly, pasta, such as oolong noodles and pasta, can easily control calories as long as you remember the amount of food in advance.
Drink a cup of organic tea after meals to help digestion.
Auxiliary scheme:
Eat a rich breakfast: It is foolish to think that you can lose weight without breakfast. A hearty breakfast will refresh you all day. Not eating for half a day will only consume your muscles instead of fat. Unstable eating habits will only produce calories that can be converted into fat, and it will also make you feel groggy all day.
Avoid salt: Try to eat less salt, because it will keep water in the body and aggravate the problem of fat accumulation.
Quit smoking and coffee: don't continue to believe that smoking can lose weight, drink coffee. Unless it is black coffee specially used to lose weight, these substances will only constrict blood vessels, which may make fat accumulation more obvious.
A cup of tea after a meal: If you can't eat dinner because you are hungry, there is another remedy, that is, drinking a cup of slimming tea after a meal can promote intestinal peristalsis. It is best to choose tea fermented, baked and dried by natural plants without adding any chemicals and preservatives, which can promote the elimination of toxins and wastes in the body.