1, friends with a large weight loss base, suggest choosing low-intensity exercise for aerobic exercise, such as walking, brisk walking, swimming and hula hoop. And keep it step by step. Running is not recommended. Running will damage your knee joint, which is not good for your weight loss plan.
2. Aerobic exercise should be carried out before strength, and strength training should be carried out after burning fat, which can increase muscle and shape.
3. Supplementing 1~2 eggs or a glass of milk 30 minutes after strength training is helpful to the repair and reconstruction of injured muscle tissue and relieve symptoms such as muscle soreness. After exercise, we should choose digestible protein foods such as milk and eggs to provide sufficient amino acids for muscle growth. At the same time, protein food which is difficult to digest such as chicken and beef should be avoided.
1, reduce the intake of high-calorie, high-fat and high-sugar foods, and increase the intake of low-calorie, high-fiber and high-quality protein foods. If you are still a high-calorie food during exercise, then if you eat more, a high-calorie food will eat back the lost weight.
2. Add protein.
Protein's supplement is very important in the process of reducing fat. Some friends didn't get enough supplements from protein during their weight loss, which led to slow weight loss. Protein is the raw material for muscle gain and fat burning, which can promote fat burning and muscle gain, and also play an anti-hunger role.
How much protein do you take during weight loss? According to the protein requirement per kilogram during weight loss/1g, if you weigh 60kg, then your daily protein intake is about 60g. Foods rich in high-quality protein include fish, shrimp, seafood, bean products, milk, beef, chicken breast and eggs.
3, a small amount of meals.
During weight loss, it is helpful to control intake by adopting a small amount of meals. According to the diet method of 2: 1:3: 1:2, that is, breakfast-breakfast-lunch-lunch-dinner, the intake of about 500 kilocalories can be indirectly reduced.
4. Drink plenty of water.
Keeping 2000 ml of warm water every day is beneficial to promote metabolism and fat burning, and at the same time, it can increase your excretion and prevent constipation.
Besides paying attention to diet and exercise, it is also important to get enough sleep every day. Because the body secretes leptin at night, leptin burns fat during sleep. Besides, getting enough sleep can improve your metabolism and increase your energy.
Strength and aerobic exercise to lose weight
One day of strength exercise, one day of aerobic exercise to lose weight, and the next day is definitely possible. In order to reduce fatigue and injury, strength training should have been carried out every other day, but there was no problem with aerobic exercise for 40 minutes the next day, and the amount of strength training for 40 minutes the next day was still a little larger. After all, there is aerobic exercise the next day, so there should be enough time for physical recovery.
Strength training is mainly aimed at large muscle groups of the body, including upper limbs, lower limbs and waist and abdomen, and usually takes the form of resistance exercise. Yang load can be dumbbells, sandbags, elastic devices, fitness equipment, or the strength of limbs and trunk itself, such as push-ups and pull-ups. Stick to strength exercise for 2~3 days a week and do it every other day. 8~ 10 movements every day, 3 groups for each movement, and each group should repeat 8~ 12 times, and it is advisable to do it for 30 minutes every day. It is best to do/kloc-0 strength resistance activities every other day, instead of practicing every day, so as to avoid fatigue and injury caused by insufficient recovery.
The average energy consumption of strength exercise can reach 0. 19KcaI/min for men and 0. 175kcaI for women. Calculated by height 160㎝ and weight 65㎏, 30 minutes of strength training every day can consume 340 ~ 400 kcai of energy. The higher the BMl, the higher the energy consumed and the worse the endurance of strength training. So generally 30 minutes is more appropriate. Thin women under the age of 40 with strong endurance can appropriately increase their exercise and weight.
Aerobic exercise is a kind of sustained rhythmic endurance exercise involving large muscle groups, such as jogging, swimming and cycling. The energy source in exercise is mainly provided by aerobic metabolism, which is an important method to improve the endurance of human heart and lung, and also an important means to reduce fat accumulation in human body.
If you have little physical activity, you can set a lower level goal when you start exercising, such as doing 20 minutes of activities every day. Choose the intensity that makes you feel relaxed or eat a little hard, as well as habitual or convenient activities, such as walking fast and riding slowly. Give yourself enough time to adapt to the changes in the amount of exercise, and then gradually increase the intensity and time of exercise. After a period of exercise, you can walk faster with the same strength, which shows that your physique is strengthening and you need to increase the intensity suitable for your exercise. At this time, you can have a higher goal, choose a longer time and a longer intensity, and lose weight will become more and more solid and stable, which will be more beneficial to your health.
Generally, running, skipping rope, swimming and cycling at 20 km/h for 40 minutes can consume 300 ~ 350 kcai for women and 350 ~ 400 kcai for men. Proper control of dietary calorie intake can completely achieve the purpose of losing weight.
No matter what measures are taken to lose weight, it is necessary to increase physical activity and control dietary energy intake, even in the case of high-intensity exercise. Exercise can easily enhance hunger and increase appetite. If the diet is not properly controlled, it means that exercise is futile and may even aggravate obesity. This should be understandable.
Diet control is not necessarily to control your diet, but mainly to properly control the calorie intake in your diet, especially the intake of saturated fatty acids. The intake ratio of saturated fatty acids should not exceed that of unsaturated fatty acids and monounsaturated fatty acids. At the same time, exercise to lose weight requires a higher quality diet because the body consumes more. While properly controlling the intake of heat energy, the intake of protein in food should be appropriately increased to ensure the supply of vitamins, minerals and dietary fiber.
Conclusion: When losing weight, the amount, intensity and type of exercise should meet the individual's persistence and needs, and the way and content ratio of exercise can be changed to arouse interest and facilitate long-term persistence. Compared with some fitness exercises, the exercise time for losing weight can be prolonged, but the amount of exercise can be gradual, because the total amount of physical activity is related to the time, intensity and frequency of continuous activities, and long-term moderate and low-intensity exercise (such as jogging) or short-term strength training (push-ups) can achieve the effect of consuming energy.
In the process of doing aerobic exercise, we may feel bored, because forms like running or cycling need to perform the same movements monotonously, and we can adjust this boring state with music or walking together. Of course, this feeling will be alleviated after adaptation.
Then, after aerobic exercise, you can even obviously feel that your body seems to be relaxed a lot, perhaps because we lose weight through exercise. Of course, this is only a temporary nervous excitement. If you want to lose weight successfully, you need to persist for a long time.
So how can we judge whether what we do is aerobic or not? In fact, a simple indicator can solve this problem, that is our heart rate or pulse. There is a simple formula for calculating aerobic heart rate interval. Look it up. It's easy to get data according to your age.
So forty minutes of aerobic exercise every day is obviously difficult for most people, but if we can try our best to overcome these difficulties and do forty minutes of aerobic exercise every day, then the effect of exercise is absolutely very obvious.
Half a year may not be a long time, but if it is accurate to every day, I believe it is not difficult to implement it. If you can really stick to it, the decline of fat content is absolutely visible to the naked eye, and it is absolutely no problem to achieve the effect of slimming.
However, slimming is only a superficial vision. A little deeper, you will find that after half a year, the content of visceral fat will be much lower, reach a healthier level, and your metabolic ability will be stronger. These are the most attractive places brought by sports.
Forty minutes for most people, the glycogen in the body may have just been consumed, which means that the door of fat energy supply has just begun to open, so if you can persist for a longer time, such as fifty minutes, the accumulation effect may be more obvious.
Of course, you can't blindly pursue the speed of slimming. The more energy the body consumes, the longer it takes to repair the damaged parts during exercise, so remember to leave enough rest time so that the next exercise can be carried out normally.
It is no problem to do 40 minutes of strength training and 40 minutes of anaerobic exercise every day. The two exercise methods alternate to reduce fat.
It is feasible for people with less fitness experience to use this alternate fitness plan, but attention should be paid to the content of the fitness plan.
Strength training
For people with less experience, 40 -60 minutes is suitable for strength training. Try to use compound movements in training, such as barbell hard pull, barbell squat, barbell bench press, pull-ups, parallel bars arm flexion and extension, etc.
These movements can exercise to most muscle groups of the whole body at the same time. It is very helpful to improve the basic muscle mass and muscle strength of the whole body and to keep fit.
You can choose 3~4 movements in each training, and each movement is completed in 4~6 groups, with 8~ 12 times in each group. Training every other day.
Through this kind of training, you can quickly improve your body's muscle mass and muscle strength. With the increase of muscle mass, the basal metabolic rate of the body will also increase, which is very beneficial to auxiliary fat loss.
aerobic exercise
It is no problem to do aerobic exercise every other day. You can use running, brisk walking, cycling, swimming, skipping rope and high-intensity interval training.
If you are overweight, it is recommended to take a walk or swim first, which can protect the knee joint to the maximum extent. After the weight is gradually reduced to a reasonable range, jump or run for training.
Three kinds of diet plans
Since the goal is to reduce fat, besides reasonable exercise, calorie intake should also be planned.
The basic principle of reducing fat is that the calories consumed are greater than those consumed by the body, so we combine strength training with aerobic exercise to increase the body's consumption and control the calorie intake.
First of all, we need to set a calorie gap, that is, reduce the calorie intake by about 300 kilocalories on the basis of the total daily calorie demand of the body.
At the same time, we should supplement enough protein intake to maintain the body's muscle mass. It is suggested that the intake of carbohydrate foods should be mainly low gi foods, such as oatmeal, whole wheat bread and coarse grains.
In this way, combined with exercise, body fat will come down soon, and it is appropriate to lose about 1~ 1.5 kg per week.
In addition, we should arrange two days' rest every week for physical recovery, so long-term adherence to this plan will soon achieve the goal of reducing fat.
I am Lao Hu, I love sports and share my daily fitness dry goods. Welcome attention.
Ha ha! There is no need to cover everything between aerobic and anaerobic every day, and practice every day. Weight loss and strength can be selected in stages.
If you have too much body fat, you can lose weight first, and after a month or two, you can use muscle gain to cross. It can also be done alternately every other day. But pay attention to the density of training courses and the interval between recovery. It is most important to consider the intensity and amount of exercise.
In other words, strategically consider aerobic or anaerobic, tactically and in detail care about the amount and intensity of exercise. As for whether it can improve the efficiency of losing weight? It depends on the length of time you insist on and the systematic exercise. Little planet wishes you health!
Of course, as long as you exercise, you can lose weight, and 40 minutes is not less. As long as you exercise hard, you will lose weight. If you don't exercise for 2 minutes, just play mobile phone 10 minutes.
You can lose weight because you combine aerobic and anaerobic, which depends on your daily diet and how much you consume in your daily work.
Yes, as long as you exercise and burn calories, you'd better jog.
Absolutely. If combined with a reasonable diet, the effect will be better.
Can't! In order to lose weight healthily, you must arrange your diet scientifically and reasonably.