However, choosing the best training plan is easier said than done, and even fitness experts have different views on how to organize a perfect training week.
However, if you want to build your own weight loss exercise plan, here are some general guidelines to help you. First of all, even if you are training to lose weight, you should do some strength training instead of doing too much aerobic exercise. When you finish weight training, your metabolism will be beneficial for 24 hours, which is very helpful for losing weight, but if you do aerobic exercise, it won't take that long.
One of the best aspects of daily exercise is your personal fitness goals. By carefully choosing exercise time, combining skills and proper post-exercise snacks, you can exercise to the maximum extent to strengthen your muscles. Here are 10 basic skills you should know when you lose weight or exercise muscles. 1. Exercise at the right time of the day. Weight aerobic exercise 3. Eat regularly (consume more calories) 4. Drink more water instead of soft drinks. Always warm up first. Gradually gain weight by 7. Reward yourself 8. Join an online group. Get the right equipment 10. Do a 30-day challenge. Dr Stuart McGill, a back pain expert, said that you shouldn't exercise in the morning. This is because when you sleep, the intervertebral discs between the vertebrae are filled with fluid, which makes you more vulnerable to injury in the morning.
2. Weight aerobic exercise
According to the theory behind dumb people, "coaches, serious athletes and bodybuilders do weight exercises first: in this way, your heart rate will rise, and when you lift weights, your body will enter fat burning mode more."
On the contrary, when you start lifting weights, your muscles are already very tired. If you don't have weight, use a resistance belt. I found that resistance bands can make sports as intense as weightlifting. These are my favorite boycotts.
3. Eat regularly (eat more calories)
Eating less every three hours can save energy and provide enough energy for the body to exercise muscles. Make sure to eat a lot of protein. Ideally, protein is measured in grams and your current weight. For example, a person who weighs 150 kg consumes 150 g of protein every day.
Dr. Melina Jampolis, a diet and fitness expert, added: "Your body can gain about half a pound of muscle every week, so if you eat too many extra calories to gain more muscle, you will gain more fat." I suggest eating 250-500 calories more every day. "
4. Eat snacks after exercise
High-protein snacks should be eaten within 15 minutes after completing the exercise plan. It can optimize the healing of minor muscle injuries that usually occur during exercise. Besides, protein can fill your stomach, which means you won't be tempted by junk food in the future.
Although you may think that carbohydrates will slow down weight loss, the fact may be just the opposite. Carbohydrate and protein contribute to the formation of muscles (especially before and after exercise), and can indirectly promote the reduction of fat, because muscles are metabolically active tissues and help to burn more fat. Take in calories 24 hours a day.