Take 50kg as an example.
Outdoor sports: 60 minutes riding, 30 minutes skipping, 60 minutes climbing, 50 minutes backstroke, 40 minutes breaststroke, 60 minutes freestyle, 40 minutes skiing and 60 minutes badminton. Tennis for 60 minutes, every loss of 10 kg weight = 1.5 kg fat +3.5 kg muscle +5 kg water (no exercise).
Take 50kg as an example.
Home sports: climb stairs for 30 minutes, do aerobics for 40 minutes, dance for 45 minutes, run for 50 minutes, do yoga for 60 minutes, do housework 120 minutes, walk the dog 130 minutes. Sleep for 450 minutes and rotate for 50 minutes. Every 2 kilograms of pure fat needs to consume 7700 calories.
Take 50kg as an example.
Instrument training: elliptical machine for 40 minutes. Rowing machine for 50 minutes. Staircase machine 60 minutes, elastic belt 55 minutes, dumbbell 60 minutes, kettle bell 30 minutes, treadmill 65 minutes (slow). Treadmill for 60 minutes (climbing), treadmill for 30 minutes (fast), exercise follows the anaerobic+aerobic way to burn more fat.
Take 50kg as an example.
Ball games: table tennis 65 minutes, badminton 60 minutes, billiards 200 minutes, volleyball 60 minutes, basketball 35 minutes, football 60 minutes, bowling 170 minutes, golf 80 minutes and frisbee 40 minutes. If you integrate exercise into your life, you can lose weight faster! !
Tips for reducing fat: If you are worried about exercising too long or too hard, you can easily lose 500 calories by developing these small habits every day.
1. Reduce staple food and control carbohydrate intake: During weight loss, we can reduce staple food intake appropriately. For example, eat Z bowls of rice for lunch and dinner every day, and reduce one bowl of rice per meal during weight loss. The daily carbohydrate intake should not be less than150g and not more than 250g.
Tips for reducing fat:
2, drink plenty of water, quit drinking habits: during weight loss, don't drink any drinks, such as cola, beer, etc. Many people say that milk tea can't be quit, so we can reduce the frequency of drinking milk tea, for example, a cup of milk tea a month. Drinks include carbonated drinks, which contain carbohydrates and a lot of sugar, as well as carbon dioxide gas. Excessive drinking will lead to excessive intake of carbohydrates and sugar in the body, which can not be completely decomposed by the human body, thus gaining weight.
Tips for reducing fat:
3. Keep 8,000 steps a day: Research shows that walking 3,000 steps a day is a healthy indicator. If you want to promote the body to burn fat and lose weight, then you need to go to 8000- 10000 steps to lose weight. Walking every day can relieve the stress caused by daily sedentary, promote the metabolism of the body, and reduce backache and leg fat accumulation.
Tips for reducing fat:
4. 20 minutes of strength training every day: push-ups, squats, lunges, dumbbell bench presses, etc. , are good training methods. If you enter the gym, you can do some equipment training to promote muscle growth and improve your body's metabolic ability. Improving the body muscle level can speed up the body's metabolic capacity and avoid excess calories being consumed to form fat, so don't exclude muscles.