1, how do girls shape it?
1. Whole juice detoxification? Please pay attention to supplement protein.
Want to try the latest popular whole juice meal replacement to detoxify and lose weight? First, clean your refrigerator and kitchen thoroughly, and replace all processed foods and frozen dinners with fresh fruits and vegetables and high-quality coarse food. Eating fresh fruits and vegetables and coarse food every day can help your body detoxify and lose weight. Moreover, nutritionists and medical experts do not recommend that women easily adopt the whole juice meal replacement plan. It is difficult for you to achieve the surprise of the whole juice detoxification promise. In fact, there will be many side effects. You really lost weight after drinking only juice every day, but do you know the reason for losing weight? Most fruit juices are low in calories and protein, which eventually reduces the weight of muscles and slows down the metabolic rate in the human body. This is also the reason why many people gain weight after drinking whole juice to detoxify, even exceeding the level before drinking. So instead of detoxifying with whole fruit juice, it is better to eat fresh fruits and vegetables and rough food. If you must use whole juice to detoxify, you must pay attention to supplement high-quality protein.
2. Have a good sleep every day
If you want to have a good figure, you should sleep at least 7 hours a day, otherwise it will be difficult for you to lose weight. Not only that, you will be depressed, and even your health may be threatened. So, what are you waiting for? Starting today, 1 1 go to bed, don't stay up late, leave time to sleep.
Can't you cook yet? Start studying today!
Many young women know nothing about cooking. They always eat out. If you are like this, you should know the serious consequences-most of the food you eat is unhealthy. In fact, you can learn some simple cooking secrets. For example, just wash and cut fresh broccoli and carrots, put them in a big bowl with cut fish or chicken, add olive oil, salt and pepper, mix well, then put them on a baking tray, put them in an oven at 220 degrees Celsius, and bake them at medium heat for 15 minutes to make delicious and healthy food. No skill, no time, even faster than ordering takeout.
4. Women need weight training more.
Only men are suitable for weight training? Women should do weightlifting training at least once a week. If you can lift your niece, then of course you can also lift a barbell weighing 15 kg. Weight-bearing training will stimulate women to release hormones that can promote fat burning, but those low-weight exercises (such as dancing) will not have such an effect. Never say to yourself, "I don't want to look as strong as an ox," because it's almost impossible. Want to know why? Because you don't have male testosterone levels. So, you don't have to worry at all.
keep silence
Talk to others about your fitness plan, and you will get all kinds of "suggestions". "Other people's advice will distract you, but you can't stick to your daily fitness goals. Therefore, there is no need to discuss with others how to get in shape every day, as long as you insist on being yourself.
6. Only accomplish today's goal today.
Losing weight 10 kg is really a big project, and the change really won't happen suddenly. Achieving a small goal every day, such as doing 50 squats for 3 minutes, will make your heart more satisfied and inspire you to continue exercising tomorrow. After a period of time, the effect of body shaping will be obvious, and eventually you will reach the weight loss goal of 10 kg.
7. Get your whole body moving
Many women only exercise what they can see in the mirror and often ignore what they can't see. In fact, if you want to look beautiful and charming, you need to exercise your back, hips and thighs, especially when a woman sits at a computer desk in the office and works all day, you should concentrate on relaxing and exercising these parts.
8. High-intensity exercise is essential.
Maybe you only like stretching and jogging, and don't like strenuous high-intensity exercise! In order to burn calories to the maximum and help your muscles form perfectly, you need to do 20 minutes of high-intensity exercise at least two days a week. You can choose a certain sport according to your preference, but you must try your best to complete all the movements. Of course, it is unwise to do high-intensity exercise every day, because your muscles also need time to rest and recover, so don't do high-intensity exercise for more than three days a week.
9 Stretch for 5 minutes
Warm-up before exercise is also very important. Stretching for 5 minutes after exercise can help muscles relax and recover, prevent muscle injury, help muscles shape, and help shape more charming muscle lines. It is also recommended that you do stretching exercises anytime and anywhere, such as watching TV, which is helpful for muscle recovery and shaping.
10. Don't drink more than twice a week.
Don't get together every day, and don't rush to the bar to decompress after work, and bid farewell to the unrestrained years. Excessive drinking is not good for women, which not only leads to obesity, but also increases the risk of breast cancer. Especially high-calorie cocktails are definitely the number one enemy of a good figure, so that you can't lose weight no matter how you exercise. You know, drinking two cocktails every night is equivalent to eating two high-calorie snacks every night. If you really want to go to the party, don't drink more than two cups at a time, twice a week.
1 1. Think of exercise as a business meeting.
Write the exercise time in the project plan and be sure to finish it. Never tell yourself that you don't have time to exercise. You know, those women who have been going to the gym to exercise, they are as busy as you. Since they can find time to exercise, so can you.
12. Stand up and do some exercise.
Sitting at a desk and tapping on the computer for a long time is easy to cause backache and abdominal relaxation. The best way to have a good figure is to exercise the muscles in these two parts. At present, the most popular flat support is a very good exercise method, but if you want to exercise your back and abdominal muscles, you need to really stand up and do it to achieve the best shaping effect. The exercise method is: lift the dumbbell with both hands (at least 6 kg), bend your knees slightly, abdomen in, back straight, and step forward for 20 times; After the action is completed, put down the dumbbell and rest for 10 second; Pick up the dumbbell and repeat it 20 times. If you can finish this action easily, I suggest you change to a heavier dumbbell to practice.
2. How to do shaping exercises?
Abdominal abdomen is the most prone to accumulate fat in the whole body. Because it is close to the heart, the fat here is most easily mobilized into the blood circulation to cause harm, and it is a veritable "confidant". The position of fat accumulation in women's abdomen is under the skin, and the position of fat accumulation is relatively shallow, so once they get fat, lifebuoys and small bellies will appear, which often happens to office women.
It is suggested that women in the sports office can lose weight easily in the office. The main point of action is to sit in a chair and keep your upper body upright, and abdomen (abdomen must be forced), which will have obvious effect after a period of time.
Hip and hip obesity has always been a problem for many female friends, especially office women. Because they sit in the office all day, never leave their chairs, and even drive home after work, they can't get good exercise at all, which eventually leads to fat deposition. There are also women who like to eat high-fat and high-calorie foods for dietary reasons. These foods are the main culprit in producing fat, so over time, their hips become baggy.
It is recommended that squat exercise can play a good role in exercising buttocks, and it is simple and easy to do, with no restrictions on equipment and space. Especially for office women, sitting in a chair for a long time, standing up and doing a few squats is simple and effective.
The cause of thigh obesity is similar to that of hip obesity, but there is another main reason: lack of exercise. On weekdays, there are elevators going up and down stairs, cars going out, and thighs can't get good exercise at all. It can be said that the fat on the thighs is raised day by day.
It is recommended to go up and down the stairs for exercise, which is a good exercise for office women to lose weight. Just do it at work every day Stick to it for a month, and your legs will feel tight.
Arm For oriental women who are mostly obese in the upper body, the upper arm has always been another dereliction of duty of God. Once the fat on the arm is formed, it is difficult to lose weight. There are generally two types of arm obesity. The causes of obesity on the outside of the arm include fat accumulation, cellulite and muscle hypertrophy, while the cause of obesity on the inside of the arm may be swelling.
It is suggested that exercise and weight-bearing exercise have a good effect on reducing arm fat, but there are certain requirements for the choice of weight-bearing objects. If you are a professional woman, the briefcase for work can be used as a weight for weight lifting.