1, how to lose weight with meiqu
The most important thing is to persist! ! !
Feature 1: Rich food banks and sports banks can help MM quickly record daily calorie intake and consumption;
Feature 2: Professional physical assessment report, combined with your height, weight, age, occupation, etc. Analyze your physical characteristics, calculate your daily dietary suggestions and exercise calorie consumption suggestions, record different measurements between men and women, and make more accurate weight loss suggestions.
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2. Reasons for failure to lose weight
First, I don't know my body, and I don't regularly count my physical indicators.
Second, I don't know the specific calorie content of food, so I can't form my own healthy diet. I always listen to what others eat, and some don't suit me.
Third, I didn't make my own exercise plan. Unless I go to the gym every day, the amount and quality of exercise are not guaranteed. But few people really have time to go to bars every day.
Fourth, it's really hard to lose weight without friends. With friends, we can work together, share experiences, discuss how to be thin and beautiful, and cheer each other every day. It's a long way to lose weight. You won't be lonely or tired.
Losing weight is actually not difficult, and it doesn't have to be full of sweat and tears. Sometimes, an APP in a mobile phone is really enough. Only a reasonable and suitable weight loss plan, timely recording of various physical indicators and scientific weight loss are the most effective ways to lose weight and keep fit. In the era of mobile internet, since there is not enough time to soak in the gym and sweat on the treadmill, then load an app and enter a new era of weight loss with your sisters.
3, exercise to lose weight precautions
1, replenish energy half an hour in advance.
Half an hour before fitness, you can eat some food properly, such as chocolate, low-fat yogurt, whole wheat bread, etc., which can ensure that you have enough physical strength and energy in the process of fitness and better complete the fitness plan.
2, can't lack of warm-up before fitness
Don't start with high intensity at the beginning of fitness exercise. Start with some gentle and relaxing warm-up exercises to make your body sweat slightly first to avoid sports injuries caused by sudden high intensity exercise. For example, you can jog on the treadmill for 10 minutes, or warm up the muscles to be exercised, such as a group of light weight exercises.
3. Combination of strength training and aerobic exercise
When you lose weight, do strength training first, and then do some aerobic exercise. The combination of strength training and aerobic exercise. Strength training allows your body to use muscle sugar stored in muscles. When you start aerobic exercise, you can quickly start burning fat. The combination of the two exercises can increase the speed of burning fat. Generally, 20 ~ 45 minutes of strength training is carried out first, and then 20 ~ 45 minutes of aerobic training is carried out.
4, fitness time control in 1 hour.
If it's the first time to go to the gym to exercise,
You can gradually improve the duration and intensity of exercise, for example, from 20 minutes to 30 minutes, and dumbbells from 5 kg to 8 kg, but you should pay attention to the total fitness time, which should be kept at around 1 hour, and the longest should not exceed 2 hours to ensure that your body muscles will not be too tired.
5. Don't use the same exercise method.
If you often use the same fitness method to exercise, it will be easier after a long time, but it will also lead to a decrease in calorie consumption and reduce the fun of fitness. It's best to change the way every once in a while, such as running on a treadmill all the time and switching to a spinning bike; Or several kinds of exercises are carried out alternately, so that the exercise is more comprehensive and the fitness and weight loss effect is better.
6. Maintain a healthy and reasonable diet.
During the period of fitness and weight loss, we should also pay attention to the rationality of diet, not excessive dieting, nor overeating. A light diet, eating less meat and starchy foods and avoiding too many high-calorie and high-fat foods can help you lose weight better.
7. Do finishing activities after fitness.
The finishing exercise after fitness is mainly stretching, and static stretching can relax the tight muscles in fitness exercise and reduce the appearance of muscle soreness to some extent.
8. Don't eat immediately after fitness.
Although it is easy to feel hungry after fitness, it is not appropriate to eat immediately. After exercise, the whole body blood is still provided to the exercise system, and the digestive system has less blood supply and reduced function. Eating at this time will affect digestion. You can wait for your body to calm down and eat some foods containing protein, carbohydrates and minerals for about half an hour or 1 hour.
9. Replenish water in time
When doing fitness exercises, the body will lose water quickly because of sweating, so it is necessary to replenish water in time, otherwise it will be easy to dehydrate if it is not replenished for a long time. When drinking water, drink less many times and don't drink too much at once.