(1) Losing weight is ineffective-exercise:
A. I sweated a lot, didn't take a deep breath, and had no heartbeat.
B. Only do aerobic exercise without retraining-fat burning ability and metabolic ability become worse, and it is easy to gain weight again.
Sometimes in addition to aerobic training, it is necessary to add some extra weight-bearing training to improve muscle endurance and accelerate the ability to burn fat.
Get faster-if you don't really exercise your body, you will get fat if you drink water.
Many people are prone to "desperate" when exercising, that is, they sweat until they can't breathe, thinking that they can achieve the effect of losing weight quickly. As we all know, during this process, your heart didn't get faster, and you didn't get enough oxygen. You did a lot of poor anaerobic exercise, and didn't really exercise your body to accelerate the burning of fat. You just consume the water in your body as sweat and excrete it. After you drank enough water, your weight gained back.
Because maybe if you try to dance aerobic dance for an hour, you will burn less fat than half an hour's weight training. The reason for this difference is that the metabolic rate of muscle is relatively high. The basic calorie consumption of a pound of muscle to maintain activity every day is 30 to 50 calories, while the calorie consumption of fat is only 2 calories.
Therefore, if you want your body to consume more calories and ensure vigorous metabolism, you'd better go to the gym twice a week to do weight training besides aerobic exercise. Or you can get into the habit of lifting dumbbells every day to make your muscles stronger, promote self-consumption of fat, and make your body less likely to gain weight again.
C. Only do white muscle anaerobic exercise, not red muscle aerobic exercise-local strength makes you hungry easily.
Some "weekend sportsmen" who usually don't have time to go to work often take advantage of holidays to do too much or high-intensity exercise at one time, but they don't know that too intense and intensive exercise will not only make the body's heat regulation unbalanced, but also practice muscle fibers by mistake, making the lateral "white muscle fibers" thicker and stronger, while the slender "red muscle fibers" are relatively weakened. This situation will make immune cells decline, and it is easy to get tired and sick, and it is easy to get hungry. For people who already have chronic metabolic diseases, not to mention slimming, it will increase the burden on the body. It's really more terrible to continue practicing mistakes like this than not to practice.
② How to lose weight effectively-the key to exercise.
A. Aerobic, but with proper muscle strength training.
If you want to lose weight, you can implement a plan based on aerobic training and appropriate muscle strength training. Most research reports show that if "aerobic exercise+muscle strength training" is compared with "aerobic exercise alone", the effect of reducing body fat is greater than that of aerobic exercise alone when we use muscle strength training+aerobic exercise for a long time (at least 12 weeks).
After aerobic exercise for a period of time, muscle strength training will focus on the large muscle groups of the body, and the weight-bearing training of the large muscle groups is mainly to improve the basal metabolic rate by reducing fat. On the basis of aerobic exercise training, weight-bearing training can increase the net weight, which can increase the basal metabolic rate and consume more energy every day (the basal metabolic rate is 60-70% of the energy consumed every day), thus achieving the effect of reducing fat.
B. adopt the correct exercise method
What kind of exercise mode you want to adopt is different for everyone, but you can know the following points to help you know what points to pay attention to in the correct exercise mode.
Warm up before exercise
It takes a long time to consume fat. When you feel hot and slightly sweaty after exercise, your fat has just entered the burning state, which takes 15 ~ 20 minutes, that is, warming up. MM who wants to lose weight, don't think that you will consume fat when you exercise, and you won't consume fat after a certain period of time. So be sure to warm up in advance, which will promote the fat to enter the burning state.
? Breathe through the nose
When exercising, breathe in and out through your nose, not your mouth, which can stabilize your heart rhythm. You know, when your heart rate reaches a certain rate, you will feel out of breath and have the idea of giving up. In contrast, controlling heart rhythm can improve physical endurance, effectively prolong the exercise time of 15 ~ 20 minutes and burn more calories. You will feel uncomfortable at first. Don't be discouraged. You will get used to it after practicing for 6 ~ 8 times.
? Try to keep training intervals.
People have to exercise continuously for more than 30 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes.
(3) weight loss is invalid-diet:
A. Be careful not to lose fat and let the skin relax.
Some people will try a single diet to lose weight, but this method will only reduce water and protein, which is the most common false weight loss. There will be no effect for a long time, and even malnutrition will be caused, which is an ineffective weight loss. And if you are not careful, your skin will easily become slack due to lack of water. If you can't lose fat then, your skin will get worse, which is simply not worth the candle.
B. Body fat and waist-hip ratio are still high, but the body has not become healthier after losing weight.
People who simply rely on dieting to lose weight tend to lose weight in a period of time, but after a long time, they will find that their body fat and waist-hip ratio have not improved particularly. Such a diet to lose weight is also ineffective. Although you have lost weight, the whole person does not look smaller, and it is easy to cause malnutrition and your health is not as good as before.
④ How to lose weight effectively-the key to diet.
A. Ensure balanced nutrition
"Only when you are full can you lose weight." Although foodies often talk about this sentence, it is not unreasonable to some extent. In order to maintain the operation of the body, the body needs to ingest a certain amount of nutrients, and at the same time produce "leptin" to help burn fat. Only when protein, dietary fiber, vitamins and other elements needed by the human body are absorbed in sufficient quantities to ensure a balanced nutrition can you lose weight.
B.don't go on an excessive diet
Excessive food intake is the root of obesity, and many people do the opposite, excessively reducing food-dieting to lose weight. Some people only eat one meal a day, some people only eat fruit meals instead of staple food, and even more extreme people don't eat for several days or even longer, relying only on fruits and vegetables to maintain their body operation, which is very undesirable.
Excessive dieting is very harmful to human body, especially to women, and it is easy to cause anemia, anorexia nervosa and other symptoms. Therefore, girls who want to go on a diet to lose weight should quickly give up this idea.