The 7: 00 weight-loss training camp tells everyone not to lose weight blindly.
1, force yourself to run
As the first choice for dieters, running is a kind of exercise that many people will choose. Because of its low cost, simple operation and unlimited space, and as a long-term low-intensity aerobic exercise, it can not only improve cardiopulmonary endurance, burn fat, but also build muscles and release stress wholeheartedly.
How can I lose weight? Please don't blindly "stick to" these four things to lose weight.
But you know, there are many kinds of sports. Running is not the only aerobic exercise in the world. If you really don't like running, or you can't run for physical reasons, there is really no need to force yourself to run. Remember, the most effective exercise is to do what you like.
Besides, the human body is a magical machine, and it will adapt to new sports, especially aerobic sports, within six weeks. When your body is used to running, unless you increase the intensity of running, the efficiency of burning calories to lose weight will also decrease. And long-term running is not helpful for long muscles.
2 completely separate strength training from aerobic exercise.
If you have enough time and energy to concentrate on sports, no matter what exercise you do, you will lose weight successfully. After all, time and determination are important factors to lose weight successfully. However, if you don't have time and energy and want to improve the efficiency of losing weight, then it's best to combine aerobic exercise with anaerobic exercise.
How can I lose weight? Please don't blindly "stick to" these four things to lose weight.
Aerobic exercise can improve cardiopulmonary function, but long-term aerobic exercise will cause muscle decomposition and loss. Anaerobic exercise can shape body shape, enhance muscle strength and improve body metabolic rate, but the effect of reducing fat is not as obvious as aerobic exercise. Therefore, the two complement each other, and the effect of losing weight and fat can be doubled.
Suggestion: You can do anaerobic exercise for about 30 minutes every day, such as belly rolling, squat, plate support, and some shaping strength movements, and then do aerobic exercise for 45-60 minutes. Aerobic exercise can be jogging, swimming, cycling, aerobic exercise, etc.
3. Quit all your favorite foods.
Perseverance is a good thing, so is keeping your mouth shut. However, after losing weight, many fat friends around me have adopted a method that is not "shut up" at all. It can be said that it is a desire to fight against physical instinct. In the eyes of many people, the way to open your mouth is like this: hunger therapy, light fasting, intermittent fasting, not eating after noon, fruit diet or even breaking the valley … and so on.
How can I lose weight? Please don't blindly "stick to" these four things to lose weight.
But to your disappointment, when a person eats too little, the brain will think that you are spending the famine, and it will intelligently reduce the body's energy metabolism and prevent you from starving yourself. But few people can ignore this hunger and not eat, then eat a little, and then rebound sadly.
Remember: to control your mouth is not to stop eating and dieting, but to maintain the diversity of food under balanced nutrition; Leg hugging is not to let you fly, but to control the heat consumption at 200~300 kcal, which is quite appropriate.
4. All actions are three groups 12 times.
How to arrange exercise content, how many times to do each movement and how many groups to do are always worrying contents. However, for friends who have just started fitness, they may have heard the saying that "each movement is done in 3 groups 12 times". I think this is the eternal gold standard, and all actions should be based on it.
How can I lose weight? Please don't blindly "stick to" these four things to lose weight. Figure 5.
But what the girl wants to say is that even so, it is not static. And losing weight is just a combination of various exercise methods according to your physical condition.
For example, when you are in good health, you can arrange two more groups for yourself, or increase your load. Give full play to the potential of muscles. When the state is not good, in order to pursue the best sports state and effect, you can do one less group. Prevent physical injury.
I don't know if you have practiced all four weight loss tips. Everything has a good side and a bad side, depending on whether you are facing the shadow or the sun. Change your bad habit of losing weight step by step from today.