1, weight loss schedule
First, the prime time to lose weight -6am- 1am
Weight loss principle:
Any exercise can consume more calories, but if you exercise early, you can not only consume more calories, but also maintain a high basal metabolic rate the next day, and the weight loss effect is more obvious. This is because exercise can awaken the metabolic mechanism of human body. After getting up early, the vigorous metabolism during exercise will be preserved to a certain extent, making you full of energy all day.
Suitable for sports: tennis, running, yoga.
Choosing aerobic exercise can make the weight loss effect of morning exercise more remarkable, and it is especially good to keep the whole exercise time at 40-60 minutes. The intensity of morning exercises should be gradually upgraded to give the body a buffer time. First do low-intensity jogging or stretching for 5- 10 minutes, and then do higher-intensity sports, such as tennis and running; Or highly malleable sports, such as yoga and pilates, to help shape.
Recommended exercise: running
In aerobic exercise, the fat-reducing effect of running is very prominent, so choosing to run in the morning exercise can make the weight loss plan get twice the result with half the effort.
Does running make your calves thicker?
This is probably the most concerned and worried running problem for female friends. In fact, if you pay attention, you will find that most long-distance runners' calves are slender and powerful, with both lines and strength, which proves that running will not thicken their legs, but will help them lose weight and shape. Of course, some sprinters have thick legs, but their gait and running method are different from ordinary aerobic running. Therefore, female friends have nothing to worry about on this issue.
Precautions for morning exercise:
The temperature is low in the morning, and my body just woke up from sleep. At this time, the body temperature is the lowest and the muscles are the most stiff. Therefore, it is absolutely necessary to do warm-up exercises in the morning.
The main purpose of warm-up exercise is to warm up the body, improve the stability of deep muscles and reduce the possibility of sports injury. Walking slowly, jogging, standing and gymnastics are all good ways to warm up. According to personal physique, the warm-up time varies from 3 minutes to 10 minutes, and you can feel slight fever.
Ⅱ. Keep the prime time-1 1-12 at noon.
In my impression, my brain and body are tired at noon, and it seems that it is not suitable for exercise. In fact, most people will not feel tired within 1 1- 12/hour. This is the moment of general mobilization, and the physical demand is strong. The low tide of human movement is from 12 to 14. In addition, for busy office workers, this time is the most suitable time for exercise in a day. Therefore, making full use of the noon 1 1-12 to exercise can improve the body's acuity, avoid fatigue and strengthen the body.
Suitable for sports: brisk walking, aerobics, yoga.
Exercise at noon, and the intensity of exercise should be determined according to your own physical strength. The general principle is not to be too strong, but to be gentle. Don't feel tired after exercise. Suitable exercises include yoga, brisk walking, aerobic and other low-intensity aerobic exercises. It is enough to exercise until you are slightly asthmatic but comfortable.
Recommended exercise: yoga
Yoga exercise is mild and aerobic, with low intensity but good effect, and requires little space and equipment, which is very suitable for noon exercise. Various stretching movements in yoga can accelerate the blood circulation of the body and have combustion-supporting fat; Various twisting postures can also stimulate places with more fat accumulation, such as waist, buttocks and thighs. When practicing yoga, remember to do your own limit, and don't impose the difficulty of the action on others to avoid injury.
Matters needing attention in noon exercise:
According to normal weight, 1 hour before and after eating is not suitable for exercise, which easily affects food digestion and absorption. However, after a morning's work, the energy provided by breakfast has been basically consumed. If you exercise without eating anything, the effect will be greatly reduced and hypoglycemia will easily occur. Therefore, half an hour before exercise, you can supplement a small amount of food, such as a small rice ball and some pieces of bread. Within 30 minutes to 1 hour after exercise, choose a light lunch to replenish energy, such as salad, sandwich, yogurt or lunch.
ⅲ prime time for muscle gain-16 pm -2 1 pm
This period of time is the peak of human exercise ability, and the muscle growth and cardiopulmonary function of human body reach the best state. At this time, the muscle-building effect of exercise is the most obvious.
Benefits of muscle gain on weight loss:
Many female friends are very resistant to the word "muscle gain" and are afraid of becoming a female man. In fact, under the influence of hormones, women have to go through extremely hard training to develop obvious muscles. Ordinary muscle training can only consolidate the existing muscle tissue without losing it. Reducing fat can make your muscle lines stand out, and at the same time make girls' muscles more elastic, symmetrical and graceful. The greater advantage of muscle building training is that it can improve the basal metabolic rate of the body and fight against aging.
Suitable for sports:
Don't waste the prime time to gain muscle. At this time, muscle strength training is the best type of exercise, such as gym exercise, cycling, basketball and so on. It can also be combined with highly extensible sports, such as yoga and pilates. And the effect of aerobic and anaerobic alternate exercise is more obvious. Aerobic exercise helps to consume body fat, exercise physical strength, anaerobic exercise enhances muscle strength, and the combination of strength and strength can shape a lean figure.
Recommended exercise: gym exercise
▲ There are many projects and a good atmosphere. Professional gyms can provide a variety of items, from the simplest running to cycling, yoga, Pilates, aerobic dance, aerobics and so on. It is more convenient to alternate aerobic exercise and anaerobic exercise. At the same time, there are also many partners who work hard in the gym. Seeing other people's slimming achievements is the most direct motivation and stimulation for dieters.
▲ Professional equipment targeted exercise. Body fat is lost as a whole, but the exercise of lines can be carried out with the help of instruments. All kinds of professional equipment in the gym can help you exercise to the smallest muscle and shape your body perfectly.
▲ Professional coach guidance. A competent professional coach can provide you with effective and correct advice to lose weight and help you to be healthy, thin and efficient, whether it is the setting of a weight-loss body-building plan or the guidance of equipment movements.
Precautions for evening exercise:
▲ Plan your diet and sleep time. There is plenty of time in the evening, so you can eat at normal meal time. It is not suitable for exercise before and after eating 1 hour, so be careful to avoid this time. It is best to eat until 7 minutes full, and you don't need to increase your diet for exercise. If you feel hungry after exercise, you can replenish energy appropriately. It is best not to exercise more than 9 pm, so as not to affect the quality of sleep and inhibit leptin secretion.
▲ If you exercise outdoors at night, remember to carry a flashlight with you, pay attention to traffic safety on the road, and choose brightly colored clothes.
2. Diet before and after exercise
▲ Exercise time is close to dinner time.
If the exercise time is before dinner time, you should pay attention to not eating after exercise 1 hour. Even if you are exercising for muscle gain, you only need to add a proper amount of protein, so you should plan the time interval.
If the exercise time is after dinner time, dinner should be arranged before exercise 1 hour, so as to ensure 7 minutes full, and do not eat too greasy and indigestible food.
▲ Exercise time is far from eating time.
A proper diet before exercise can stabilize the stomach and ensure that there will be no hunger before exercise, and there will be no overeating after exercise. If you exercise for more than 60 minutes, you can supplement low-sugar foods, such as skim milk, fruit, bean powder, and a small number of rice balls. 65438+ 0 hours before exercise. If the exercise time is less than 60 minutes, you can choose foods with high glycemic index, such as bread and sports functional drinks, which are easy to digest and quickly replenish sugar/hour before exercise.
If you need to gain muscle, it is necessary to supplement a small amount of high-protein food half an hour after exercise, such as chicken breast, eggs, milk and so on.
Step 3 relax after exercise
Relax after exercise, so that there is a buffering process between exercise and stopping exercise. Slow-motion stretching and proper breathing can gradually relax tense muscles and restore normal pulse, blood pressure and mood. Choosing the right relaxation method to ensure sufficient relaxation time can also double the weight loss effect.
▲ Massage and relaxation can effectively eliminate fatigue, which can be done 20 minutes after exercise or before going to bed on the night of exercise. Start with light pressure, gradually transition to massage, kneading, pressing, punching, and then cooperate with local shaking, the best effect is to start from the limbs.
▲ Muscle stretching can eliminate muscle tension and make muscle lines better. Stretching muscle activities can be carried out 10 minutes after exercise, especially for muscle parts with heavy burden during exercise. For example, after running, focus on stretching the muscles of the back, buttocks, front and rear thighs and hind legs.
4. Edema and obesity
1. Hormones and drugs
Women's physique is naturally prone to edema. In addition to general hormones, there are special hormones that will hinder your body from discharging excess water. For example, insulin (used to digest sugar), adrenocorticoid (naturally secreted during stress), female hormone progesterone and estradiol. Your kidney will be affected by these hormones to regulate the level of sodium in the body and prevent the body from discharging excess water. In addition, some prescription drugs, such as birth control pills and painkillers, will also change your hormone levels and hinder the discharge of water.
2. Wastes and toxins
The cellulite that plagues David's thighs and buttocks is also closely related to edema. It can be said that, to a great extent, it is precisely because of edema that the proportion of thighs and upper body is uncoordinated. While the human body is metabolizing, some wastes and toxins will be converted into fat and stored in the body, and these are the culprit of thigh edema!
3. Insufficient calorie intake
You heard me right. This is not a sensational legend. If you want to lose weight, you must have customized a low-calorie diet menu for yourself, or you just want to keep fit, so you eat calories every day. In fact, if you don't consume enough calories, you can't excrete excess water in your body, and even cause water accumulation in your body, especially when your daily calorie intake is less than 1200 calories. Insufficient calories means that the protein in your blood is not replenished enough, resulting in excess water not being excreted, which will naturally make you look a little bloated.
4. Eat too much salt
Salt is rich in sodium, which will hinder the body from discharging excess water. And if you eat too much salt, you will feel thirsty, and your body will naturally retain excess water. If you are a "foodie" or like heavy food, you should be careful, because the harm caused by excessive salt intake is not only edema, but also increases the burden on the heart and causes high blood pressure. It should be noted that not all obesity is caused by eating too much salt. To eliminate edema caused by salt, you can reduce 1 kg at most. But from a health point of view, eating less salt is naturally beneficial.