Holiday speed self-cultivation strategy? Life is getting better and better now, but obesity is getting closer and closer to us. How can I use my holiday time to lose weight? I've collected and sorted out the relevant information about the extreme speed self-cultivation strategy for holidays. Let's have a look.
The strategy of extreme self-cultivation during holidays is 1 1, and the calorie intake is less than the daily energy requirement (TDEE) 15%.
Many friends often suddenly change from eating and drinking to not eating and drinking, which is not only harmful to the body, but also has little practical effect on losing weight, because in the end, you will be addicted to eating because you can't stand dieting, and the lost fat will come back!
The most effective way to lose excess fat during the holiday season is to calculate your TDEE and then consume 15% less calories than TDEE. The advantage of this method is that the body can maintain metabolism while using more fat, and it can reduce hunger and reduce the chance of getting fat in the future.
Step 2 drink plenty of water
Water is the source of life, which can not only help detoxify, but also increase metabolism. When you want to eat snacks, drink a large glass of cold water to stop your desire to eat.
It is recommended that men drink 2.5 liters of water and women drink 2 liters of water every day. (of course, drink more water and go to the toilet more! )
3. Exercise every morning 15 minutes.
As long as you set the alarm clock just 15 minutes earlier, and then use this time to do some simple exercises such as sit-ups, push-ups and squats, it is enough to improve the metabolism of the whole day, speed up energy consumption and burn more fat in disguise.
Try the following exercise methods:
Sit-ups for 30 seconds-> flat support for 30 seconds on each side-> push-ups or knee push-ups for 30 seconds-> squat for 30 seconds-> rest for 30 seconds.
The above cycle lasts for 3 minutes, do it 5 times, and then take a hot bath. Wow, go to class refreshed and study hard!
4. Carbon cycle.
Carbohydrate is the main source of human energy. If you want to quit smoking, your body function will slow down, so you must never quit smoking, but we can make your body reduce the amount of carbohydrates converted into fat, which is the carbon cycle.
You can try the following plan:
Suppose you eat 3 bowls of rice every day.
Usually three bowls of rice on Monday.
Drink two bowls of low-carbon drinks on Tuesday.
Talk less on Wednesday 1 bowl of rice
Two bowls of rice on Thursday, with low carbon content.
Eat three bowls of rice on an ordinary Friday.
Talk more about 4 bowls of rice on Saturday.
Four bowls of rice on Sunday contain a lot of carbon.
5. Multipurpose restore groups and super groups
The healthy group and the super group consume more energy than the general training method, so everyone can use it more and make every training exhausted!
The following is an example of a drop group:
Setting 1: 15RM
Set 2: 12RM
The third set: 10RM
Group 4: 8RM
Reduction group: 8 times-(losing one or two squares) -> 8 times-(losing one or two squares) -> 8 times.
The super group is:
Action a: biceps training machine-(direct)-> Action b: triceps training.
6. The focus of training is the multi-joint movement of big muscles.
When more muscles are used in an action, the greater the training resistance, and the more energy is consumed. Therefore, if you want to lose weight, you should focus on multi-joint actions. Here are some examples:
Chest: bench press
Back: pull-ups, pull-downs, paddling.
Feet: Squat, hard lift, leg press.
Shoulder: press shoulder
7. Aerobic exercise after weight training
Aerobic exercise combined with weight-bearing exercise is the most important weapon to lose weight! Because weight-bearing training can greatly improve metabolism, and the body will consume 7788 yuan of liver sugar during retraining, and then the body will consume more fat during aerobic exercise.
Suppose you have tried your best to train for another 45-60 minutes, and then 30 minutes of oxygen inhalation is enough!
Holiday speed self-cultivation strategy 2 1, Pilates push-ups
This exercise can effectively tighten the muscles of the arms and chest. First, crawl on all fours, with your knees not over your hips and your hands under your chest. Then inhale, lower your upper chest to the ground, keep your arms close to your sides and keep your back straight. Exhale when the body is lifted up and repeat the action 20 times.
Step 2 cross
This action is changed from sit-ups, which can concentrate on tightening the muscles of the whole abdomen. Lie on your back, hands on your head, elbows naturally outward, knees on the ground. Belly in and lift your feet off the ground, then bend your left foot, lift your knee to the chest position, keep your right foot straight, exhale and turn your shoulder at the same time, so that your right elbow rests on your left knee, and inhale every time you change your movements. Exhale when the shoulder is about to touch the ground, and then do the other side. Repeat the action, left and right 20 times.
3. Lift your legs and hips.
This action can tighten the muscles of the buttocks and thighs. Lie flat on the ground, prone, hands under shoulders, knees bent under hips. Connect your left foot and straighten your toes. When lifting your left foot, tuck in your abdomen and inhale until you feel your hips tighten. Exhale when you put down your left foot, repeat the action and do it left and right 20 times.