A few fat burning tips, many girls want to burn fat to lose weight, but they can't master the fat burning tips, which leads to weight loss failure. Many people start to exercise crazily as soon as they make up their minds to lose weight. In fact, sometimes mastering some tips will make you exercise better. Let's take a look at several fat burning tips and related information.
Several tips for burning fat 1 3 essentials for getting up early
1, drink a glass of water after getting up early.
If you always don't like drinking water after getting up early, your blood is sticky, your blood flow is slow, your metabolism level is slow, and your gastrointestinal peristalsis is slow. Drinking water can effectively speed up blood flow, improve your body's metabolism and cell renewal speed, promote gastrointestinal peristalsis, improve your body's digestion and absorption capacity, and let you better absorb the nutrition of breakfast.
2. Eat a nutritious breakfast after getting up early.
Be sure to eat breakfast after getting up early. The amount of breakfast is not much, but the nutrition should be sufficient. At the very least, you should ensure an appropriate amount of protein (eggs, milk)+dietary fiber (tomatoes, cherry tomatoes)+staple carbohydrates (cereals). , so as to meet their own nutrition, a balanced diet.
3. Do a set of exercises after getting up early.
For example, doing 50 push-ups, or doing 50 squats, or jogging for 30 minutes, or stretching 15 minutes, these exercises will help to improve your body metabolism, speed up blood circulation, awaken your personal consciousness, and keep your spirit and vitality.
Eat 3 insist.
1, insist on drinking a glass of water before eating.
Enhance satiety, control appetite, improve gastrointestinal peristalsis, so that food can be digested in time after entering the stomach and intestines, and it can also help discharge residues accumulated in the intestines, promote detoxification, and accelerate body consumption and metabolism.
2, when eating, adhere to the principle of eating vegetables first, and then eat other things.
When eating, if the food is not in the right order, it will also affect your calorie intake. For people who want to lose weight, eating vegetables before eating meat can enhance the body's satiety, and can also suppress appetite, so as not to let you eat too much meat or staple food, thus reducing calorie intake.
3. Stick to chewing slowly when eating.
The habit of eating is really to learn from thin people. When they eat, they really chew slowly, chew slowly, eat a little, and then take a rest in the middle, so that their stomachs will have enough time to digest and absorb, thus cultivating a physique that is easy to lose weight.
Don't go to bed.
1, don't eat for 3 hours before going to bed.
If you have the habit of eating supper, get rid of it quickly, otherwise it will be really difficult for you to lose weight. Everyone knows that the body's metabolic ability is slow at night. The reason why midnight snack is attractive is that it is so easy to get fat because of the food with strong taste and high calorie.
Don't go to bed after 23 o'clock.
As long as the body's sleep time is regular, in fact, when the body remembers your physiological life rules, such as going to bed early and getting up early, its own endocrine and system self-regulation will be improved, and its metabolism will also be improved. Don't always stay up late, you are torturing your health and overdrawing your life.
Be sure to stick to these fat burning tips during weight loss, which can help you lose weight quickly and get a good figure.
A few tips for burning fat, two exercises for losing weight and eight exercise tips for burning fat faster.
1, start exercising in the first 2 weeks-load.
At the beginning of exercise, muscles gradually increase, but the speed of burning fat is not so fast, and the weight may not drop, but it will increase. If you use a body fat meter, you may see that your weight has increased or leveled off, but your body fat has decreased. As long as you don't worry about eating and drinking because you did exercise, you will see the results of losing weight in 2-3 weeks.
2. Aerobic exercise can effectively burn fat.
As long as it is all over the body, you can continue to exercise, such as walking. Jogging. Ride a bike. Swimming. Aerobic dance. Skipping rope and so on. As long as it lasts for more than 20 minutes, it is good aerobic exercise, so the weight loss must be based on aerobic exercise, and the effect will be good.
3. Muscle strength exercise can increase the body shaping effect.
Simply put, muscle strength exercise is a method to increase muscle weight-bearing capacity, also known as anaerobic exercise or weight-bearing training, such as dumbbells, sit-ups, push-ups, yoga, etc. If you don't want your metabolism to keep declining, you must do muscle strength exercise. In addition, if your weight loss exercise is mainly muscle strength exercise, the effect will not be too good, because muscle strength exercise can not continuously increase the oxygen intake of the body, so it is more difficult to burn fat.
4, exercise 5-6 days a week to lose weight faster.
Aerobic exercise can burn fat, and muscle strength exercise can strengthen muscles, tighten lines and improve metabolism. Therefore, if you want to lose weight, you can't give up these two kinds of exercise, but at first it is suggested to give priority to aerobic exercise, supplemented by muscle strength. If you want to lose weight, you must strictly implement it. Exercise 3-5 days a week, and alternate aerobic and muscular exercises for 30-60 minutes. If it is really impossible to spend 30-60 minutes a day, it is ok to accumulate in stages.
Morning is the best time to exercise to lose weight.
If you exercise after waking up, your metabolism will increase, rising all day and consuming more calories.
6. Make your heart beat faster, but don't push yourself too hard.
The effect of losing weight has a great relationship with the length of exercise, so don't choose the kind of exercise that will be very tired after finishing.
7. Exercise time should be moderate.
Exercise for 30-60 minutes is the best choice for beginners, so 50% of energy comes from fat consumption. Senior athletes may wish to exercise for 60-90 minutes, and the energy supplied by fat will reach 70-85%. But if you exercise for more than 90 minutes for a long time, you may be tired and hurt your blood because of excessive fat consumption.
8. Keep exercising three times a week after losing weight successfully.
If you achieve the goal of losing weight, don't forget to exercise in a hurry. You can change the exercise from 5-6 times a week to 3 times.
Recommended practice
Walking: Although the calories consumed are not high, it is easy to continue because it is mild and simple and does not require special venue equipment.
Cycling: It is a mild aerobic exercise, which can effectively burn fat and exercise the main muscle groups of the whole body. Whether it is fixed or mobile, you can choose your own heat consumption.
Aerobic dance: People who want to lose weight suggest choosing a low-impact one, because aerobic dance with high impact can easily damage the lumbar spine, knees and ankles.
Climbing mountains, walking and playing ball games: This kind of sports is very heavy and difficult to do every day, but it is not enough to do 1 time a week, and it is easy to cause injuries. It is best to cooperate with other types of sports.
Swimming: It can consume a lot of calories, but it will also increase the speed of gastric emptying, so don't eat and drink after swimming.
Tai Ji Chuan, Yoga, Pilates: Very gentle, gradually adjust the weight and tighten the curve.
Several tips for burning fat 3 5 tips for burning fat during exercise can make you burn fat more efficiently.
1, muscle strength training+aerobic exercise to lose weight.
Muscle strength training (usually called anaerobic exercise) is generally to train muscles by doing some weight lifting and self-weight exercise. Different from the traditional understanding that anaerobic exercise does not lose weight, more and more scientific studies have found that if you combine certain muscle strength training with exercise, the effect of losing weight will be better.
It is suggested that every time you exercise, after fully warming up, you can do 15-20 minutes of muscle strength training first, and then do aerobic exercise for more than 20 minutes. In the process of muscle strength training, carbohydrates stored in muscles are decomposed because the human body needs to provide energy for the body by consuming carbohydrates.
Once the carbohydrates stored in the body are decomposed, the fat in the body will begin to be consumed. Compared with anaerobic exercise, aerobic exercise consumes more fat. So before aerobic exercise, you can consume carbohydrates through anaerobic exercise first, and then consume fat through aerobic exercise. This can get twice the result with half the effort.
2. Combination of whole body exercise and local exercise
Some people are only partially obese, such as thick legs and fat stomachs. People often think that the effect of losing weight must be very good as long as the right medicine is given, so they only exercise for obese parts. In fact, if you want to lose weight quickly, it is not enough to focus on a certain part of exercise. Some targeted exercises are mostly muscle strength training, and their ability to burn fat is not strong. You need to cooperate with aerobic exercise of the whole body, such as running, jumping to lose weight, swimming, etc., in order to achieve the effect of partial weight loss.
Running outdoors can lose weight more than running on the treadmill.
It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, the relatively undulating road surface will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm.
Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.
4, a single exercise at least 12 minutes.
It is generally recommended that normal people use 75 minutes of high-intensity exercise or 150 minutes of moderate-intensity exercise to keep healthy for a week. If you want to lose weight, you need to double your exercise time. If you don't have time to exercise at once for too long, you can do it several times. Any exercise will consume calories.
But to really lose weight, you need at least 12 minutes of exercise every time (not counting warm-up exercise). Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.
5. Grasp the exercise time.
The study found that light exercise for one hour after meals is the most reasonable; Moderate exercise should be arranged two hours after meals; You can do high-intensity exercise three hours after dinner. Based on this, several optimal exercise periods can be deduced: 3 hours after breakfast to before lunch; 3 hours after lunch to before dinner; After dinner (according to the normal dinner time of 5-6 pm) 3 hours to bedtime.