Methods 1: Intelligent Fitness
1, ADHD If you want to keep fit, you don't have much time to go to the gym, at least you need to exercise more to burn calories. There are many ways to get exercise, so there is no need to spend a lot of time in the gym. Going home or going to work by taking the stairs instead of taking the elevator provides you with a good opportunity to exercise. If the floor is too high, you can walk and sit.
You can buy a table to stand on, or you can buy a table with a walker under it. Or use fitness balls instead of chairs.
Why not do a few squats when cooking?
2. Do aerobic exercise. Aerobic exercise can help you raise your heart rate best. Aerobic exercise can help you strengthen your physical strength and make you healthier. If you want to lose weight, aerobic exercise can definitely help you achieve your goal. Even if you don't need to lose weight and just want to keep fit, aerobic exercise is absolutely indispensable. You can try cycling, which is a very good way of outdoor exercise.
You can try jogging. This is a very simple exercise, and it costs nothing.
You can try swimming and exercise all your muscles.
3. Be sure to stick to it! To have a good figure, it is the key to keep exercising every day. Three days of fishing and two days of drying nets will not work. You should make a plan for yourself and stick to it every day. Find a sports partner. Experiments show that someone urging you to exercise together can help you stick to it!
Method 2: Eat smart.
1, less calories than needed. If you need to lose weight to reach your ideal figure, you should consume less calories than your body consumes. First of all, you need to know how many calories you need to maintain your current weight, and then eat less calories every day, so that your body will be maintained with fat, thus achieving the effect of burning fat to lose weight. Make a plan, how many calories you need and how many calories you should consume every day to lose weight.
2. Control sugar, salt and unhealthy fat in the diet. Sugar, salt and unhealthy fat will prevent you from getting a good figure. So try to reduce their intake. Avoid beverages with high sugar content, such as cola, and avoid saturated fat or trans fat. Instead, you can eat some fruits for dessert and choose foods containing healthy fats such as omega-3, such as fish or nuts.
3. Eat a healthy meal. You need to keep a balanced diet, and take in protein, carbohydrates, fruits, vegetables and dairy products. Among them, carbohydrates account for 33% of the total, fruits and vegetables account for 33% (mainly vegetables), dairy products account for 15%, protein accounts for 15%, and fat and sugar do not exceed 4%.
4. Eat moderately. Every meal should be moderate. The more you eat, the more calories you have. Controlling food intake can control the number of calories. Be careful not to put too much food on the plate at once. You can use a smaller plate to hold food, drink a lot of water while eating, and chew slowly, which will help you to eat more quickly.
5. Eat more healthy protein. Eating protein can help you to be energetic. Many foods with high protein content will contain some unhealthy fats. Eating lean protein can control unhealthy fat intake. The sources of lean protein include chicken, turkey, fish, eggs and beans.
Method 3: Diet and Exercise Plan
1, have breakfast. A healthy breakfast can bring you unlimited energy. A healthy breakfast includes protein, dairy products and carbohydrates. You can choose one of three healthy breakfasts: 1 cup of vanilla yogurt, two cups of melons, and 3/4 cups of oatmeal.
A cup of low-fat soft cheese, a banana and a whole wheat bagel.
About 60g of Canadian bacon, 1/2 cups of blueberries and 2 slices of whole wheat toast.
2, lunch can not be saved. Lunch is a good opportunity to replenish protein (increase physical strength), increase vegetable intake, and make you more energetic for the next job. You can choose any of three lunches: arugula, zarraga salmon, onion and tomato. With Italian salad dressing
Chicken, tomato, carrot, cucumber and goat cheese burrito
Rye bread sandwich with spinach, cheese, garlic and tomatoes.
3. Dinner recipes. Try to eat less dinner and eat early. If you eat before going to bed, there is no way to consume it, and the heat will be directly converted into fat. Healthy dinner choices include lemon chicken, steamed broccoli and mashed potatoes with garlic.
Steamed cabbage with millet and bacon
Roasted salmon and spinach salad with olive oil and vinegar.
4. Eat snacks. Have a snack between breakfast, lunch and dinner. Not only can it help you replenish your strength from time to time, but it can also prevent you from overeating at dinner because of excessive hunger. Healthy snacks are carrots and celery.
1/4 cups of red bean paste and 3 pieces of broccoli.
Oatmeal bar.
5. drink water. Every meal is served with a cup of 16 ounce of water. Drink at least 4 cups a day.
6. move. Take the stairs. Stand in front of the computer and work. Walk around the building while eating at lunch.
7. Exercise. Set a goal and exercise for at least one hour every day. This doesn't mean that you have to spare a whole hour for exercise. Can be separated, each exercise 10 minutes or more, but to ensure that the heart rate reaches a certain standard. Next, I will introduce you to a few small exercises. Try to do three things every day: do push-ups for 2 minutes after getting up, jump for 4 minutes, and squat for 4 minutes.
If you have time before work, run for half an hour.
Go home from work and ride a bike for half an hour (equipment or a real bike is ok)
Tip: Don't forget to replenish water when exercising. Don't hydrate and don't exercise for a long time.
Know what will make you fat. The food you eat contains many different elements (protein, carbohydrate, fat, vitamins, etc. ). The unit for measuring food calories is calories. Heat is converted into energy, and then into fat, which is stored in our bodies for storage. The location of fat storage is determined by our genes (most likely thighs, buttocks, stomach, arms, etc. )
Don't forget to stretch before exercise.
Don't go to the gym every day, and rest at least two or three days a week. Don't wear yourself out! Rest time is very important.
Being in good shape doesn't necessarily mean losing weight. Of course, if your goal is to lose weight, it's another matter. Don't lose weight blindly, pursuing a healthy and fit figure is the best goal. To achieve this goal, it is necessary to increase nutrition intake while exercising properly.
Set goals. For example: reduce the waist by one foot, so that you can wear size 8 clothes and so on. After reaching the goal, go out to dinner with friends to celebrate (without children), or go for a massage for a day, or go shopping with friends. Giving yourself a good reward can make you more motivated to work hard for your goals.
If you don't feel challenged, it won't change you. When you want to give up, push yourself to the limit. In retrospect, you will be glad that you didn't choose to give up in the most difficult time.
Find some people with similar goals and ideas in your work or life circle. Finding a group of people to support you is also a kind of pressure. If many people expect you to succeed, you will stick to your plan more and be more likely to succeed. Make an appointment with everyone to work out together, go to the gym together or work out directly at a friend's house. If everyone is waiting for you, it will be hard for you to be lazy.
Start a fitness blog. You can record your fitness trip in your blog and update your status from time to time, which will bring you great motivation. Share your fitness story. If you have many fans, you will.
This gives you great motivation to stick to the plan.
Be confident and proud of your achievements. No matter how much progress you have made, you have worked hard!
If you go to the gym with friends, you can exchange sports shoes. This gives you more reasons to go to the gym. Otherwise your friend will have to exercise barefoot.
If you don't have a fitness partner, or prefer to exercise alone, you can listen to iPod while exercising. In this way, fitness will not feel like "killing time" but more effective "using time", because you not only exercise, but also learn new knowledge or get relaxation and entertainment.
Every minute of your exercise will bring you changes! You may not feel it yet, but slowly.
You will see!
If there is a gym near your home, go there every day, or just eat healthily if you want to be lazy.
If you want to persist for a long time, don't push yourself too hard. Save your strength and finally sprint.
Warn you to warm up before doing any exercise.
Never go to bed as soon as you finish eating.
Any kind of exercise should start slowly, and then increase the intensity according to your own ability. The initial high-intensity exercise leads to muscle soreness and weakness.