1. What do you want to drink in the evening?
1. milk
Milk contains tryptophan and calcium. Drinking a cup (hot or cold) before going to bed will make you sleep better and wake up more energetic the next day! Moreover, research shows that casein in milk can help you exercise muscles during sleep, accelerate metabolism and achieve the goal of losing weight.
2. Grape juice
Drinking a small glass of 100% grape juice before going to bed will help you sleep and burn fat. Insulin secreted after drinking fruit juice at night can regulate the circadian rhythm of the body. Grapes contain antioxidant resveratrol, which can convert white fat that stores calories into brown fat that burns calories.
3. fruity chrysanthemum tea
Hot chamomile tea can relax your nerves and promote sleep. It is a mild sedative, which is related to improving blood sugar control and losing weight. However, make sure that any tea you drink before going to bed does not contain caffeine, and stay away from detoxification tea.
4. Fermented milk beverage
Kefir is a fermented milk beverage, rich in probiotics, which can increase healthy bacteria in the intestine, promote digestion and help you absorb vitamins and minerals more effectively. Yogurt drinks can not only improve sleep, but also better exercise.
5. Soy protein beverage
Whether in the form of milk or protein powder, soybeans can induce melatonin to improve sleep quality, and tryptophan can also reduce cortisol levels and help fight abdominal fat.
2. How can I lose weight quickly?
1. Do your favorite project first.
After warming up, I suggest you do some exercise you like first. For example, if you like to do sit-ups, then lay a mat and start doing sit-ups first; If you like dumbbell bending, do 1-2 dumbbell bending first. Because your favorite sports are usually what you are good at, doing these projects first can increase your self-confidence and make you feel good, so you will participate in the next sports more actively.
Looking for an imaginary enemy
When you exercise, what you need most may be motivation. You can try to find a competitor to stimulate your motivation, look around the whole gym and imagine those who sweat on treadmills and spinning bikes as competitors. All you have to do is run on the treadmill longer than them and ride on the bike longer than them. Having said that, you should relax, enough is enough, and don't kill anyone.
3. Decomposition
Do you often feel overwhelmed and exhausted when the coach asks you to do a set of push-ups, sit-ups, or strength training? If the answer is yes, then you can completely break a large group of actions into several groups. For example, if you can't do 20 push-ups at a time, you can do them 4-5 times, which will be more acceptable both physically and psychologically.
Exercise with friends
Finding a personal trainer to exercise with you can make your fitness effect better, because he or she will remind you to concentrate when you relax. However, if you want to save the cost of private education, it is better to exercise with a few friends, not only to supervise each other, but also to apply for a fitness card together and enjoy the group purchase price.
Do your homework before you report to the class.
Don't waste time on projects that don't suit you. If you plan to join a fitness class, but you are not sure whether you really like it or not, I suggest you go to the gym in person before signing up for the class, observe carefully outside the fitness class you are interested in for five to ten minutes, see what the sport is like, and make a decision based on your full understanding.
6. Make full use of the movement gap
If I am waiting in line to use the equipment, I will do some squats, jump, or simply lay a mat and do sit-ups. In addition to these, you can also do stretching exercises during this interval to stretch the muscles of the whole body, which can not only relieve the fatigue of previous exercises, but also warm up for the next exercise. It's killing two birds with one stone.
7. Avoid rush hours
Obviously, avoiding going to the gym during rush hours can save a lot of valuable time. Therefore, it is strongly recommended that you carefully observe and record it on days or periods when there are relatively few people. The editor found that there were few people in the gym next to the company on Wednesday night and not too many people on Friday afternoon, so they were generally used to exercising during these two periods, which not only saved time, but also freely used the equipment that people had to queue for a long time.
8. Don't waste time in the locker room.
The locker room in the gym often wastes a lot of your time, because there are too many people, so it is particularly time-consuming and crowded to find a place to change clothes and wait for the shower head to take a bath. Time is precious to everyone, and it is actually very simple to avoid wasting time. For example, if you go to the gym for exercise during lunch break, you can wear loose clothes that day, which is convenient to put on and take off, and you don't even have to change clothes. In addition, take a glass of water with you before you go, which can save the time of waiting in line to boil water.