1, how long does it take to lose weight through exercise?
It takes some time to lose weight. Exercise can lose weight, but you can't just run around. The time and amount of exercise each time are the reasons that determine whether the exercise is effective or not. So how much time does it take every day? How long does it take for each exercise? According to the survey, if you want to lose weight, you must do aerobic exercise for at least 30 minutes at a time to get the effect. Of course, if your body endures for a longer time, the greater the proportion of fat oxidation energy supply, then the better the weight loss effect will be. So how much intensity exercise should you do to lose weight? It is not that the greater the exercise, the better the weight loss effect, which is related to the heart rate of the dieter. When you exercise at 60% of the maximum oxygen uptake, the weight loss effect is the most obvious.
In the process of exercise, fat becomes heat and is directly consumed, rather than directly converted into muscle. The calories consumed by exercise are fat consumption. In biochemistry, only fatty acids participate in heat metabolism and release heat, while muscle itself consumes heat during exercise, but after exercise, fat in the body can supplement the consumption of muscle glycogen through metabolism, and muscle glycogen is also a muscle directly converted from fat.
Rebound after stopping exercise. Has the muscle turned into fat?
After losing weight through exercise, people are generally not so keen on exercise. Some people will stop exercising, but many people will rebound. So is this because the muscles are getting fat? The first thing to say is that muscles themselves will not get fat. If people engage in high-intensity exercise for a long time, they will eat more food accordingly. However, after the muscles of the body form stop exercising, the daily exercise will be less, and the muscles will gradually shrink and become smaller without being stimulated. At this time, if the dietary pattern is not changed, the calorie intake will be as high as usual, which will lead to excessive calories, which will inevitably lead to excess calories stored in the body in the form of fat, which will lead to obesity. If you reduce your calorie intake after stopping exercise, there will be no problem of getting fat.
2. What can I eat to lose weight effectively?
1, hawthorn malt tea
Materials: hawthorn 30g, raw malt 15g, raw grain bud 15g, and dried tangerine peel 6g.
Method of making: Soak the materials for 1 hour, then cook for half an hour, and you can cook 2-3 bowls. When tea is drunk, it can help digestion and eliminate food accumulation and flatulence.
2, red and white radish soup
Ingredients: 2-4 orange cakes, 200g carrots and 500g radishes.
Production method: Dice carrot and white radish, and cook with orange cake for about 1 hour, which can be boiled into 3-4 bowls.
3, green papaya sparerib soup
Material: 65438 green papaya +0, ribs.
Production method: Peel the papaya, remove the seeds, cut into pieces, and cook it with ribs to make soup.
4, apple pear lean broth
Materials: 3 apples, 2 pears, Hu Aishan 15-30g, Nanxing 15g, Beixing 10g, and moderate lean meat.
Production method: cut apples and pears into pieces and cook them with other materials into soup.
3, the coup of exercise to lose weight
1, kneel forward:
Exercise:
1. Kneel down and touch the ground from knee to toe. Keep your upper body upright and your hands droop naturally.
2. Sit down slowly until your weight is completely on your ankle, put your hands on your knees naturally, and keep breathing normally.
3. Keep this posture for about 30 seconds, and lean forward after relaxing. Repeat 3-5 times.
Efficacy: this action is helpful to promote gastrointestinal peristalsis, eliminate flatulence and gastrointestinal syndrome (such as gastrointestinal spasm and diarrhea), and strengthen thigh muscles.
2. Abdominal breathing
Exercise:
1, inhale deeply as far as possible when inhaling, so that the abdomen and lungs are filled with gas, but you can't stop, try to inhale.
2. When the abdomen can no longer inhale air, hold your breath for about 3-5 seconds, and then slowly exhale the air from the abdomen and lungs. Exhale process should not be less than 8 seconds.
Efficacy: Abdominal breathing enlarges the oxygen content in blood, making the body change from passive to active, so as to eliminate human waste. At the same time, the contraction and relaxation of abdominal muscles is also a good massage, which promotes the movement of the stomach and abdomen and changes the digestive function. It is recommended to lie flat on the bed before going to bed at night.
Step 3 stand up and bend your knees
Exercise:
1. Stand with your feet shoulder width apart, put your hands gently on your knees, and lean forward slightly.
2. Take a deep breath and slowly contract the abdominal muscles when exhaling, so that the abdominal muscles are sunken, but don't exert yourself.
3. Keep this posture for 5-20 seconds, don't hold your breath, then take advantage of the situation to expel the lung gas and relax your muscles. Repeat 4-7 times.
Efficacy: this action is very helpful to relieve indigestion and constipation, and can also promote gastrointestinal peristalsis.
3, massage to lose weight
STEP 1: Put your thumb on your chest and the other four fingers on your armpit. Lift the pectoral muscles relatively hard, lift and relax, and move from the inside out at the same time. Repeat 3 times.
Step 2: Push your thumbs from the midpoint of the anterior midline of the human body and the midpoint of the connecting line between the two nipples to the breasts on both sides, continue to push along the intercostal space to the chest side, then move down one intercostal space, and then push from the thoracic midline to the intercostal space to the chest side, step by step.
Push from the abdominal line to both sides, from the upper abdomen to the lower abdomen in turn, and repeat for 3 times.
Step 3: Hold your abdomen with your hands. From one side of the abdomen to the opposite side, the upper and lower abdomen are held 1 time. When holding, pick up an abdominal muscle (skin, subcutaneous tissue, muscle) with both hands, gently lift it for a moment, relax and move forward, then pick up another muscle, relax and do it again, and repeat for 3 times.
Step 4: Massage the abdomen with the palm of your hand, starting from the center of the abdomen, rotating the abdomen clockwise, and gradually rotating it from the inside out for 30 to 50 times. Then turn counterclockwise from the outer ring to the inner ring for 30 ~ 50 times.
Step 5: Rubbing your stomach every afternoon at 1-3 is the best way to promote digestion. This is because at this time, the small intestine is the most prosperous. Pressing the stomach can accelerate the absorption of small intestine and promote digestion.