Methods 1: Do high-intensity exercise.
1, 1- Do high-intensity exercise or interval training three days a week. If you only do moderate intensity training or isokinetic aerobic exercise, try to adjust your exercise plan. Research shows that high-intensity exercise and interval training are better than constant-speed aerobic exercise to lose weight. Do high-intensity exercise a few days a week, so that the body consumes more calories and fat during exercise.
If you are not sure about your exercise intensity, see if you can have a conversation during exercise. If you can talk easily, it is low-intensity exercise. If you gasp a little when you talk, it is moderate-intensity exercise. If you can't finish a short sentence at once, you must stop and take a deep breath. This is high-intensity exercise.
Intermittent training combined with moderate and high-intensity exercise can help the body consume more fat and improve the metabolic rate, even after the exercise, it can last for several hours.
2. Design your own interval training. You can do interval training at home or in the gym. Do eight 20-second high-intensity exercises in each training session. Making your own exercise plan is more flexible and can control the overall exercise intensity. Skipping rope. Jump continuously for 1-2 minutes, then slow down to low or medium speed to rest your body. Repeat 2-5 times a day.
Climb stairs or mountains. Find a long flight of stairs or steps, such as a gymnasium or hiking trail. Walk or run up quickly, then walk down slowly to rest your body. Repeat this action for 2-5 minutes.
Climb the mountain in situ. Make a posture of flat support and move your knees alternately in the direction of your chest. Do it at the fastest speed 1-2 minutes.
A sprint between jogging or walking. Sprint 1-2 minutes, then jog at medium speed for 3-5 minutes.
3. Carry out high-intensity aerobic exercise. In addition to developing high-intensity exercise or interval training, many gyms also offer such courses. It's easier to attend these courses, and exercising with others can also add fun. In order to keep up with others, you will be more motivated to do sports.
Take boxing or free fighting classes. Free fighting has many advantages, besides burning more calories, it can also exercise the whole body muscles, reduce stress and enhance self-confidence.
Take a spinning course. Indoor cycling courses are suitable for everyone. You can control resistance and speed according to your health level. In addition, the last class can consume about 500 calories, and you can also exercise your hips, thighs and calves.
Take high-intensity interval training courses. It is difficult for a person to carry out high-intensity interval training, especially to find training suitable for his own level. Many gyms offer various types of interval training and will demonstrate appropriate exercises according to the health level of participants.
Method 2: Do other types of exercise.
1, isokinetic aerobic exercise. Besides high-intensity exercise and interval training, you should also do some isokinetic aerobic exercise. They have many health benefits and can also promote weight loss. Constant speed aerobic exercise refers to moderate exercise for at least 30 minutes, and keeps the same pace throughout the exercise.
Isokinetic aerobic exercise consumes less calories and is easier than high-intensity interval training.
Generally speaking, try to do aerobic exercise for 30 minutes to 1 hour on most days of the week. Research shows that you have to do about 1 hour of moderate-intensity exercise every day to lose weight at the fastest speed through exercise.
If you don't exercise for a long time, you should start step by step. Exercise for 30-45 minutes every other day for the first two weeks to reduce the risk of injury. As your body gradually adapts to this kind of exercise, you can increase your exercise and lose weight faster.
Aerobic exercises you can try include jogging, swimming, hiking, using the elliptical machine, dancing or taking aerobics classes.
2. Take 1-3 days a week for strength training. In addition to aerobic exercise, you must also set aside a few days a week for strength training. Although strength training itself can't consume too many calories, it helps to shape lean muscles and let the body continue to burn more calories at rest.
Try doing unarmed training. Can't go to the gym or use weightlifting equipment? It doesn't matter, you can use your own weight for unarmed group training. Do push-ups, belly rolls, lunges or squats to exercise your muscles.
Combine weightlifting equipment with free weight. You can use free weights, fixed equipment or hanging training belts to do more kinds of weightlifting in the gym or at home.
Alternately exercise different muscle groups. No matter what strength training you do, you'd better do it for a day and have a rest. Or at least choose to exercise different muscle groups every day to give them a chance to rest.
3. Increase activities in daily life. You can increase the overall calorie consumption through daily activities and promote weight loss. Increasing your daily activities can help you burn more calories. Daily activities refer to the activities you usually do, including getting on and off, climbing stairs, mopping the floor, gardening or vacuuming. These activities can consume calories, and they can also accumulate quite a lot of calories at the end of the day.
Try to increase the amount of activity or walking steps in a day. Think about how to make yourself more positive. Doing more exercise every day helps to lose weight.
Walk, jog or ride a bike to and from work. Even if you don't drive to work for two days a week, it can help your body lose weight faster.
Arrange some family or personal activities that need to move at night or weekend. You have been sitting at work for a long time, so don't sit still when you go home.
Buy a pedometer. Promise to walk ten thousand steps every day. Increasing the amount of activities outside of exercise can help you lose weight faster.
Method 3: Change diet and living habits.
1, consult a doctor. Whether you want to lose weight or increase your exercise, you'd better consult a doctor first. Show your doctor that you want to lose weight and let her evaluate whether it is safe or appropriate to lose weight according to your health level. Ask your doctor how much weight you should lose, or the ideal target weight.
Tell the doctor the type, intensity and amount of exercise you plan to do to confirm whether it is safe.
In addition, if you feel pain, shortness of breath or discomfort during exercise, you should stop immediately and contact your doctor.
2. Reduce calorie intake. Although exercise can consume a lot of calories, the best way to lose weight is to exercise and diet at the same time, so you have to reduce your calorie intake. It is generally recommended to reduce the intake of only 500 calories per day. This will probably reduce 0.5- 1 kg per week.
If you do a lot of exercise and don't do high-intensity exercise, don't reduce your calorie intake too much. You need to have enough energy to cope with high-intensity exercise.
3. Maintain a balanced diet. In addition to controlling calorie intake, you must also eat balanced food to help you lose weight. A balanced diet means eating a proper amount of various foods every day, and the variety of each food must be diversified.
Each meal contains 85- 1 10g leptin. Choose lean protein with low calorie, such as poultry, eggs, low-fat dairy products and beans.
Eat 5-9 servings of fruits and vegetables every day. These low-calorie foods will take up space in your stomach and make you feel full without consuming too many calories.
Try to eat half a cup or 30 grams of whole grains every meal. The nutritional value of coarse grains is higher than that of flour and rice. However, some studies show that you can lose weight faster by adopting a low-carbon diet.
4. Drink plenty of liquids. It is very important to keep your body hydrated, especially if you exercise a lot and want to lose weight. Make sure your body has enough water during weight loss. Besides keeping your body hydrated, drinking plenty of water also helps to control your hunger and appetite throughout the day.
In order to keep your body hydrated, you must drink 8- 13 glasses of water every day. If the exercise intensity is high or the frequency is high, you may need to drink nearly 13 glass of water to replenish the water lost by sweating.
Not all liquids can be counted in drinking water. Only decaffeinated liquids can be counted, including water, flavored water, decaffeinated coffee and tea.
5. Get enough sleep. In addition to diet and exercise, you must get enough sleep every night to help your body recover and promote weight loss. Adults need to sleep for 7-9 hours every night. Be sure to go to bed early or get up late so that you can sleep for 7-9 hours every night.
If you don't sleep well or get enough sleep every night, your body will produce more hunger hormones. You will feel hungry the next day and eat more.
You may also want to eat foods high in fat and carbohydrates. They are high in calories, which will hinder or slow down the weight loss process.
It is suggested that every 5-7 days of exercise, let the body rest 1 day. Stop long-term aerobic exercise and strength training on rest days, but the daily activity cannot be reduced.
You'd better consult a doctor before you lose weight. She can confirm whether your weight loss plan is safe and appropriate.