8 points for attention Try high-intensity interval exercise.
Aerobic exercise takes more than 40 minutes to start the fat burning mode, but if the daily budget is not enough, you can also try some time-saving and efficient exercise methods, such as 7 minutes of high-intensity intermittent exercise, and complete several groups of actions from the morning or a few minutes before going to bed, which is not limited by the venue and has an ideal effect of consuming calories.
Start with simple gadgets.
Let's start with some simple gadgets, such as dumbbells with moderate weight. Exercise is effortless. Although the short-term effect is not obvious, it can help you increase muscle density and make you consume more calories unconsciously every day.
Using debris time
Use your spare time every day to do some relaxing and simple exercise. For example, after lunch, you can do some stretching exercises of leg muscles on the chair to optimize the calf lines.
Timely replenishment of water
If you just start to lose weight through some simple low-intensity exercise, you must remember to add more water, which will not only make your metabolism more vigorous, help your body detoxify, but also make the exercise effect more ideal.
Add meals before exercise
The poor fat-reducing effect of exercise is closely related to fasting exercise. Before exercise, it's best to supplement your body with some carbohydrates, which can help improve blood sugar and overall metabolic level, increase calorie consumption and make you more motivated.
Try to get enough sleep.
Adequate sleep is not only the key to maintain a stable metabolic level, but also related to whether muscle fibers can be synthesized normally. Therefore, if the original intention of training some low-intensity equipment is to enhance muscle density and increase daily calorie consumption, then you must ensure at least 7 hours of sleep every day.
Pay more attention to fitness information
Turn on your mobile phone and pay attention to some fitness-related accounts or instagram of famous foreign fitness instructors. Here you will find a lot of useful guidance and suggestions, and you can also see some diet recipes used to lose weight.
How to break the three-minute fever with procrastination? 1, cooling treatment.
When you have an impulse to start, before you plan a long-term goal, suppress your fiery heart and let it cool for a while. In the meantime, you don't make any plans or take any actions. A week is appropriate for this time.
This week's time can help you get rid of those impulses and reduce the waste of energy. If this week has passed and you still have the enthusiasm to start, then start again.
This can at least show that you really want to do it, and this enthusiasm for "really wanting" will push you to have a good start.
2. Growing up.
After making a long-term plan (goal), break it down into countless small goals. Because long-term planning can make people feel distant, vague and uncertain.
If I ask, where will you be in three years? I believe many people can't answer it. But where will you be in three days? I believe many people can give an answer right away.
Break down a big goal into specific sub-goals that can be objectively judged and completed within a specified time. For example, if you plan to listen to English for one year, it can be broken down into 265,438+00 minutes a week, 30 minutes a day, and only 30 minutes to listen to BBCnews.
The more specific the goal, the better. Every time you break down a small goal, you must have a mandatory deadline, which is not only to respect your own plan, but also to facilitate the formulation and implementation of subsequent plans.
Every spring, I say I will go to Wuyuan. This year, Tomb-Sweeping Day has finally come true. How nice! ! !
3. Reward your small progress in time.
I have mentioned this point many times, and it has been used frequently in the past 20 years, and it has been tried and tested.
When you make progress in making a step-by-step plan, you should reward yourself in time, regardless of size or form, but you must have it. I found that when a child abides by a good little code of conduct, if he is praised by adults in time, he will produce more and better codes of conduct.
In psychology and management, this behavior is called "positive reinforcement" (positive reinforcement)
Strengthen), "any result that increases the possibility of our future behavior. It is to reward those behaviors that meet the organizational goals, so that these behaviors can be further strengthened, which is conducive to the realization of organizational goals. " Each of us has a child in our heart that needs to be affirmed.
Giving small rewards in time after the completion of small goals will promote you to achieve greater goals. After the completion of the big goal, you should reward yourself well, such as traveling abroad and buying a SLR camera that you have always wanted to buy but can't bear to buy (in fact, I just gave myself a gift in another way! )
4. Tell others about your plan.
Many friends don't tell others about their plans for fear of pressure. Maybe it's because I am vain. Every time I tell my friends about my plan, I will be more motivated to do it.
Because I was afraid that my friends would ask me how the plan was going, I couldn't answer, because I didn't do it, and I felt ashamed and embarrassed, in order to avoid losing face. I will let everyone know the plan I am implementing and make it my motivation, which is also an invisible supervision.
I told my friends all my plans to travel to Tibet, keep running and learn English. The implementation of the first two plans shows the effectiveness of this method, and learning English shows the ineffectiveness of this method at this stage.
5. Imagine every day.
Think about the good things that will happen after you finish the plan. If you achieve your goal, how happy you will be, how much you will grow, and how different you will live. Draw a beautiful vision for yourself, it has a powerful force to push you forward.
The realization of my various travel plans depends on this beautiful imagination. In English learning, every time I imagine that I have learned well, when I can talk to foreigners, I will learn English for a while with great interest, although it is better to learn English for a while (I am comforting myself and paralyzing myself). )
6. Record the progress of the target.
Spend a little time keeping a diary, making tables or charts every day. These records clearly show every step of your growth, and children's shoes that have done project management must be handy for this. Managing your own plan as a project is conducive to promoting the development of the plan. Seeing the existing results will strengthen your confidence and make it difficult to give up.
Suppose you make a 20-week weight loss plan, record your weight once a week and make a chart. When you see that the weight curve in the first three weeks shows a downward trend, you will be more confident and motivated to implement your weight loss plan.
(If it is an upward trend curve, what should I do if it is swollen? Then you can't see it! )
7. Go to bed early and get up early, and establish a good schedule.
This seems to have nothing to do with achieving the goal, but it has a lot to do with it. This is one of the important experiences I have gained since I insisted on running in the morning for more than a year.