1, diet problem
Eat at noon in the morning, but it is best to eat less big fish and meat, and eat fruit when you are hungry at night. In this way, the food you eat during the day is almost the same, and the fruit is easier to absorb, but you don't just eat fruit when you are hungry, and you don't eat it if you are not hungry.
Step 2 exercise to lose weight
Exercise is the best way to lose weight, because exercise can speed up metabolism, but you need to stick to it. Do you feel like eating after exercise? The author belongs to lose appetite as long as he exercises, but lose weight at the same time.
Step 3 sit-ups
Sit-ups are the best way to lose weight, but you should stick to them. If you don't persist, you will rebound after losing weight, and you won't be thinner than before. The most important thing about this diet is five words: "insist, insist!"
Step 4 stimulate weight loss
Because the body is relatively fat, the "three highs" during the physical examination are nothing. I wish that as long as it is related to obesity, the indicators will not be normal. Because of this, a friend of the author made up his mind to lose weight. When he doesn't want to insist, he can only look at the paper and insist.
5. Do morning exercises every day
Morning exercise is also a good way to lose weight, as long as you get up early for a while. It's summer, and it's hot every day. The weather is cooler in the morning. You can go out for a walk or do a simple exercise at home to promote metabolism.
Warm up before exercise and relax after exercise.
A. Warm up before exercise to improve the efficiency of follow-up exercise
Adequate warm-up exercise can increase your blood flow, provide enough oxygen for your muscles, and raise the temperature of your muscles, so as to enhance your flexibility and subsequent exercise efficiency. Proper warm-up activities can slowly increase your heart rate. When you start the main exercise, you won't suddenly put pressure on your heart, making the later exercise easier.
B. After exercise, relax the tense muscles and make the whole body lines more slender and beautiful.
Stretching after exercise can relieve muscle soreness, help muscles recover elasticity and make muscle lines more slender! Moreover, you don't need any special props, and you can also use a flat open space or chair to achieve full-body stretching, so that the overall curve of the body is more beautiful.
C. reduce sports injuries and avoid the interruption of slimming plan.
Warm-up is a process in which the body moves from a quiet state to a moving state. Warm-up can gradually excite the central nervous system, mobilize various tissues and organs of the body, and prepare for exercise. If you don't warm up before exercise, it is difficult for your body to enter the state of exercise quickly, and it is easy to cause various physical injuries during exercise, forcing the slimming plan to be interrupted.
Exercise weight loss project recommendation
Aerobic exercise (warm-up)
The most common aerobic exercises are brisk walking, jogging, cycling, jogging, skipping rope and dancing. As long as this exercise can reach your aerobic heartbeat, it is aerobic exercise. Generally, aerobic exercise is not intense, such as skipping rope, which is suitable for stretching before exercise. It should be noted that the range of aerobic heart rate varies from person to person, and different ages and different quiet heart rate bases will have different aerobic heart rates.
The so-called aerobic heart rate is 60 ~ 80% of an individual's maximum heart rate. The formula for calculating the maximum heart rate is: 208- personal age x70%. Attention; For example, the maximum heart rate of a 20-year-old person is 208-20x70%= 194. So this person's aerobic heart rate should be between 1 16 ~ 155.
Activate joints (activate)
The purpose of starting is to make the femur and hip joint, humerus and shoulder joint closer and more stable, and at the same time have better mobility, so that the muscles and nerves with hip joint and shoulder joint as the core can be fully started, at the same time, the blood circulation of hip joint and shoulder joint can be promoted, the lubrication of joints can be accelerated, and the warm-up effect of activating the stable muscles and active muscles of shoulder and hip joint can be achieved.
Most sports need the cooperation of trunk, upper limbs and lower limbs, so it is an important step to start multi-angle activities of shoulder and hip joint after aerobic exercise, which can not only awaken the nerves between hip joint and femur, shoulder joint and humerus, but also improve the stability and flexibility of shoulder and hip joint.
Dynamic stretching (dynamic stretching)
Traditional warm-up stretching mostly stretches only a certain part of muscles. The warm-up of dynamic stretching is to stretch the muscles of the whole body, and at the same time use all the stable muscle groups of the whole body to exercise muscle groups and balance and coordinate functions. When some muscle groups do supporting actions and others do stretching actions, it can also keep the balance and stability of the body, which can not only achieve the stretching effect, but also stimulate the fusion and coordination of nerves and muscles to achieve the best warm-up effect.
Dynamic stretching can make the body prepare before exercise in an activity mode closer to that needed during exercise, instead of simply stretching a muscle, because the preparation before exercise is not to stretch the muscle, but to make the muscle more elastic and sensitive, and stretching the muscle alone may not necessarily achieve better sports performance. Time requirements for stretching.
Stretching is an auxiliary exercise before and after warm-up, so the practice time does not need to be too long, usually 15 to 20 minutes.
Sports diet collocation
A. Eating time
Everyone knows that you can't exercise immediately after eating, because it will lead to digestive system disorder, but it may not be clear that you can't eat immediately after eating. Let's take a look at the "123 dietary principle" that can be followed before and after this exercise.
Exercise 1 hour, and you can eat. But for better fitness effect, it is recommended to rest for one and a half hours.
2 hours before moderate and high-intensity exercise lasting 1 hour or more, supplement a small amount of digestible food to prevent hypoglycemia and physical exhaustion from affecting the exercise effect.
Dinner, if you need to rest for 3 hours after lunch and dinner, you can do aerobic exercise. Therefore, if you can only exercise at night, you need to advance the dinner time and reduce your food intake appropriately.
B. Food recommendation
Before exercise
Mainly low-fat carbohydrates, these foods are easy to digest and can provide sugar as an energy source during exercise.
Conclusion: The related introduction of the above articles is comprehensive. Want to use some fast and healthy methods to lose weight, the above article recommends a very good method! If you want to have a perfect figure, try it according to the above method! Hang in there!