The following writing is definitely my personal experience and practice!

HIIT belongs to high-intensity interval training. Many online training modes are fake, and HIIT is not friendly to novice training. This training system has very good requirements for cardiopulmonary function, muscle endurance and physical coordination! If you are not careful, you will get hurt easily.

If it is to lose weight, exercise combined with diet is indeed the best way to lose weight! But also pay attention to the method!

In sports, we must do our own training movements and methods. For Xiao Bai, try to choose low-intensity and easy-to-complete training movements and plans at the beginning of training, pay attention to the quality of the movements, and don't rush for success! Too intense training is easy to cause frustration, and it is not easy to stick to it, remember!

Diet is the main factor in the process of losing weight. If you eat too many calories, it is difficult to lose weight no matter how you exercise!

You must avoid fried food in your diet. Needless to say, you know why!

Let's talk about a few points that are easily overlooked:

1. Eat more beans, which are rich in dietary fiber and protein. These two nutrients have a strong feeling of satiety. Dietary fiber can promote intestinal peristalsis and eliminate excess oil and toxins. Protein can avoid losing too much lean body mass in the process of losing weight, which helps to avoid rebounding after losing weight!

2. Low-sugar fruits should be supplemented. Fruit is rich in dietary fiber and vitamins. Dietary fiber has been emphasized in 1. Vitamins are needed by the human body. Needless to say, low-sugar fruits include grapefruit, pitaya, strawberries, cherries, apples and so on.

3. The staple food must be eaten. Carbohydrate is an essential nutrient for human body. If you eat too much young food, the harm to your body is definitely greater than your success in losing weight. But try to avoid eating exquisite staple foods and choose coarse grains, such as sweet potatoes, yams, potatoes, corn and oats.

HIIT can lose weight by sticking to it for half an hour every day. HIIT is a high-intensity exercise combining aerobic exercise and anaerobic exercise, which is very helpful for reducing fat and shaping. This kind of exercise is intense, especially for friends who don't exercise or exercise regularly. Before you do HIIT, you should make a slow transition from low-intensity exercise to avoid giving up HIIT exercise because you can't adapt. Even if HIIT exercise can achieve the effect of losing weight, you should control your diet (calorie intake). No matter how well you exercise, your weight will rebound after a full meal (you will consume more calories). So healthy weight loss requires a balanced diet and exercise to achieve the effect of healthy weight loss.

HIIT is a combination of anaerobic exercise and aerobic exercise, with high exercise intensity, which is also a high-intensity interval training method. It is mainly used to practice cardiopulmonary function and impact speed, which is more suitable for friends who lose fat quickly. But this exercise is very intense, especially for beginners with heart problems, high blood pressure and hypoglycemia. It is best to test your heart rate, vital capacity and blood pressure before doing this exercise to avoid discomfort during exercise.

In addition to HIIT exercise, diet should also be controlled:

1, eat regularly and don't overeat.

The law of diet is to ensure that three meals are eaten on time, so as to achieve a balanced diet and adequate nutrition. Moreover, overeating not only increases the burden on the stomach, but also affects weight loss and health.

2. Add protein.

Protein is needed to promote muscle formation and repair muscle tissue during exercise. Keeping enough protein every day can not only increase the proportion of muscles, but also promote fat burning. Rich in protein food, such as fish and shrimp, beef, chicken breast, eggs, milk and other foods.

3, every meal is 7 minutes full, chew slowly.

Eating 7 minutes full can reduce the burden on the stomach and avoid excessive intake, while chewing slowly can let the brain receive the signal of satiety in advance, which is conducive to controlling food intake and making food fully digested and absorbed. Conducive to losing weight and keeping healthy.

4. Keep about 2000 ml of warm water every day.

Drinking water can improve metabolism, promote fat burning, promote excretion and avoid constipation. Because burning fat requires the participation of water, keeping about 2000 ml of warm water every day helps to reduce fat.

The combination of balanced diet and exercise can not only achieve the effect of reducing fat and shaping, but also help to improve the body's resistance and immunity.

HIT is internationally recognized as a better way to reduce fat, and the effect of reducing fat by exercising for one hour 10 hour. Whether you can lose weight for half an hour every day depends mainly on diet control.

To lose weight, we must first control dietary calories.

The premise of losing weight is that energy intake is less than energy consumption. On this premise, you can lose weight even without doing any exercise. Healthy weight loss can achieve the effect of losing more than 2 kilograms of fat a month under the condition that the daily intake of calories is not less than its own basal metabolic calories and the calorie gap is not less than 500 kilocalories.

The main purpose of exercise is to increase calorie consumption, improve basal metabolism, speed up fat loss, increase muscle content, keep fit and relieve the pressure of diet control and weight loss according to the way of exercise.

Losing weight requires a balanced diet.

The diet structure of losing weight is mainly low in fat, sugar, protein and fiber.

1, ensure the intake of staple food, but reduce the intake of refined carbohydrates and increase the intake of coarse grains and coarse grains.

2. To ensure the intake of protein, it is best to choose high-quality protein such as low-fat and high-protein chicken breast, protein, low-fat milk, fish, shrimp and lean beef. The daily intake of protein should not be lower than per kilogram of body weight 1g, so it is necessary to increase the intake of protein when doing a lot of exercise.

3, eat more vegetables, especially green leafy vegetables, moderate intake of fruits, strict control of high-sugar and high-calorie fruits, avoid juice.

4. Drink plenty of water and drink tea in moderation to avoid the intake of alcohol, drinks and juice.

Choice of exercise methods

Aerobic exercise, percussion and strength training are internationally recognized exercises with good fat-reducing effect. The intensity of aerobic exercise, such as walking, running, swimming, skipping and aerobics, belongs to aerobic exercise, which is suitable for almost everyone and easy to adhere to. It can also lose weight quickly while reducing fat, and it is also the first choice to lose weight.

HIT is a kind of high-intensity intermittent exercise, which needs people with a certain sports foundation to do. For people who have no sports foundation and a large weight base, it is difficult to train at first and it is difficult to persist.

Strength training is mainly to increase muscle content and improve basal metabolic rate. In the early stage of fat reduction, the increase of muscle content and lean body mass will bring about the increase of body weight and offset some of the weight lost. Losing weight through strength training may not necessarily change, but the change of body fat will be more obvious.

If you want to lose weight, you must first control the dietary calories, balance the nutritional structure, and then choose the exercise mode that suits you according to your specific situation, so as to achieve a good weight loss effect.

HIIT's fat burning effect is very good, and it is a combination of aerobic and anaerobic, which can retain muscles to the maximum extent.

But even with so many benefits, sticking to HIIT for half an hour every day does not guarantee that you can lose weight!

Half an hour a day HIIIT, why can't you guarantee to lose weight?

Weight loss only needs to meet one condition:

There are two factors: calorie intake and calorie consumption.

Half an hour of HIIT does increase calorie consumption, but this does not guarantee "calorie intake"