One of the secrets of fast exercise to lose weight: don't weigh yourself two weeks before exercise.
Many people weigh themselves every day when they lose weight. In fact, as long as they record their weight on the first day of exercise, it is best not to weigh themselves again for the next two weeks.
Because, at the beginning of exercise, the muscles increase day by day, but the fat burns not so fast, and the weight definitely rises instead of falling. If you use a body fat meter, you will see? Although the weight has increased (or remained the same), the body fat has decreased day by day. As long as you don't worry about your diet because you did exercise, you will see the good effect of losing weight in 2-3 weeks!
The second secret of fast exercise to lose weight: aerobic exercise can effectively burn fat.
Aerobic exercise is recognized by the medical community as the most effective way to burn fat. What is aerobic exercise?
The so-called aerobic exercise, that is, full participation, requires long-term continuous exercise, such as walking, jogging, swimming, skipping rope and so on. As long as you persist for more than half an hour every day, it is a good aerobic exercise method. Aerobic exercise is an effective way to lose weight.
Prepare a pair of good sports shoes and sweat-absorbing and breathable clothes; At least 30-60 minutes of aerobic exercise can achieve the purpose of burning fat. Before and after exercise, you need to do warm-up and relaxation exercises for 3-5 minutes, such as walking and brisk jumping.
The third secret of fast exercise to lose weight: morning exercise is the best time to lose weight.
It is also a 60-minute exercise, and the best and most efficient time is in the morning. Because people's metabolism in a day follows the following pattern: before you wake up in the morning, metabolism is at its lowest point. Then it rises slowly, reaches the peak after meals, then keeps the level until going to bed, and then gradually drops.
Both diet and exercise can change the speed of metabolism. If you exercise immediately after waking up, your metabolism will rise ahead of time and rise all day, consuming more calories. Therefore, the real benefit of exercise is that besides burning calories during exercise, you can burn 180-400 calories more than usual within 6-8 hours after exercise.
You need to do brisk walking five times a week and accomplish a small goal of several kilometers every day. Exercise itself is consuming fat, but only after such weight loss stops will it have a weight loss effect. What is this called? Added value? At the end of this month, you will lose at least 1.5 kg. Stick to it for a year and lose weight 15 kg!
You can get twice the result with half the effort if you arrange your own exercise in the morning. Getting up early 1 hour is not an impossible problem, but a matter of willingness. Get up early after exercise, take a bath, start a day's work full of energy and rosy face, and you will find that life is more active and efficient!
The fourth secret of fast exercise to lose weight: make your heart beat faster, but don't be too reluctant.
The effect of losing weight has a lot to do with how long you exercise. So it's best not to choose the kind of exercise that will make you exhausted. For example, it won't take long to do 50 push-ups (as long as you finish them), but you will probably feel very tired!
But if you take a brisk walk instead (it seems to be slower than punching in before going to work) 10 minutes, you will feel relaxed and happy, and the calories you consume are 10 times that of push-ups!
The fifth secret of fast exercise to lose weight: enough exercise intensity
The intensity of aerobic exercise should be at least 60% of the maximum heart rate. So, for example, if you go shopping in department stores on weekends, although your feet are sore and your legs are numb at the end of the day, the efficiency of burning fat is not as good as walking or stepping on a faster and stronger treadmill 1 hour.
People who want to lose weight should do at least 30 minutes of aerobic exercise with appropriate intensity, so as to burn more fat. In addition to losing weight, it can also increase cardiopulmonary function and softness. Remember to choose an exercise intensity, which can make you gasp a little, but not too much, which makes you feel a little tired, but you can still persist for more than 30 minutes.
The sixth secret of fast exercise to lose weight: muscle strength exercise enhances the effect of body shaping
Muscle strength training is simply an exercise method to increase the weight-bearing capacity of muscles, also known as anaerobic exercise or weight-bearing training. For example, dumbbells, elastic ropes, sit-ups, push-ups and traditional yoga are all muscle strength exercises.
Muscle strength exercise can build a lean body. If you don't want your metabolism to decline and it becomes more and more difficult to lose weight, you must do muscle strength exercise. Because muscle strength exercises help you exercise the muscles that are the main force to burn fat! The body can only burn 4 calories per hour per 1kg of fat and 1kg of muscle, but it can burn 75- 125 calories per hour (depending on people, exercise intensity and time). And muscles will make you look stronger, and the lines will be tighter and more elastic after losing weight.
If your weight loss exercise is mainly muscle exercise, the effect will be discounted, because muscle exercise can't continuously increase the oxygen intake of the body, and it can't burn fat! Do not do aerobic, only do muscle strength (don't burn excess fat, keep exercising muscles), which is likely to make your body like streaky pork, with lean meat mixed outside a layer of fat oil, which is unhealthy!
At the beginning, you can add 10 minutes of muscle strength exercise on the basis of each aerobic exercise, such as 30 minutes of treadmill+10 minutes of dumbbell exercise. Or add 2 days of muscle strength training to the weekly exercise plan to help improve metabolism.
The seventh secret of fast exercise to lose weight: change the type of exercise and enhance the fun.
Walking by jogging or treading on a treadmill, or deliberately tuning the treadmill to different frequency bands, increases the difficulty and challenge of exercise. "Changing different types of exercise" can also help you get rid of the boredom of doing the same exercise every day.
The eighth secret of fast exercise to lose weight: exercise 5-6 days a week to lose weight quickly.
Aerobic exercise can effectively burn fat, and muscle strength exercise can strengthen muscles, tighten lines and improve metabolism. The two complement each other.
If you want to lose weight, neither of these two sports can be neglected. But in the initial stage, aerobic exercise should be the main way to supplement muscle strength and reduce body fat. 1 and 2 months later, in order to prevent the basal metabolic rate from slowing down, slow down or stop losing weight, it is necessary to increase the time of muscle strength exercise to continue losing weight.
If you want to lose weight, you must exercise strictly for 3-5 days a week for 30-60 minutes each time, with aerobic and muscle strength alternating. Or exercise 3-5 days a week for 60-90 minutes each time. If you really can't spare 30-60 minutes a day, the piecemeal exercise method accumulated in stages is also possible. If this continues for 3 months, you will definitely lose weight!
For example, instead of jogging for 30 minutes every day, walk 10 minutes in the morning or evening, climb the stairs or walk 10 minutes at noon? Exercise for 30 minutes every day? The principle of.