1, how thin is middle-aged fat?
First, middle-aged men go on a diet to lose weight
1. Eat regularly, three meals a day.
Men are often "eaten" because of their social activities, which is an important reason for men to gain weight. To lose weight, then male friends should eat out less and socialize less. If you can't avoid socializing, order more healthy and low-calorie dishes and control your food intake. The most important thing is to drink less.
2. Get enough protein and vitamins.
The catabolism of middle-aged and elderly people is strengthened, and the digestive utilization rate of protein is decreased, so it is necessary to supplement enough high-quality protein to meet the needs of the body. You should eat more lean meat, bean products, milk, eggs and other foods rich in protein. At the same time, due to the reduction of digestion and absorption function of the elderly, vitamins in food can not be fully utilized, and vitamin deficiency is prone to occur. Vitamins play an important role in delaying aging, so the elderly should eat more foods rich in various vitamins, such as fruits, beans, fish and vegetables.
3. Control salt intake
Excessive salt intake can easily lead to hypertension, stroke and cardiovascular diseases in middle-aged and elderly people, so try to eat less salt. It is generally believed that the daily salt intake of middle-aged and elderly people should be within 5 grams; Patients with hypertension and coronary heart disease should be controlled below 3 grams.
Eating diet meals
While ensuring normal nutrient absorption, middle-aged and elderly male friends can eat some diet meals to lose weight. Eat more low-calorie foods that help reduce swelling.
Second, middle-aged men exercise to lose weight
Middle-aged men gain weight mainly because of abdominal fat accumulation. Solving abdominal fat is the key for men to lose weight. Bian Xiao recommends some exercises that are beneficial to abdominal weight loss.
1. Squatting
When doing squats, many muscles should exercise, thus stimulating the secretion of many hormones, which can enhance people's desire. At the same time, squat can enhance the strength and long-term strength of gluteal muscles and thighs, which is conducive to improving the performance in sexual life. Doing squats can also help people shape solid and lovely hips.
push-up
The benefits of doing push-ups are obvious. It can help strengthen the muscles of the arms, shoulders and abdomen. If you see a person with a big belly, most people will feel uncomfortable and dissatisfied, but having a solid and charming waist and abdomen is very attractive. In the same room, the strength of waist and abdomen is very important when adopting male posture.
3. Aerobic exercise
Aerobic exercise, running and swimming beneficial to cardiovascular fitness can increase blood circulation function. Smooth blood circulation is conducive to the process of psychological "awakening" and has a vital impact on male sexual function. In addition, doing aerobic exercise can also help the brain release endorphins, a well-known hormone that can bring pleasure.
4. Kegel Movement
An important reason for Kegel's invention is to improve sexual life. The pubic coccyx muscle, also known as PC muscle, is used to forcibly stop urine when urinating. For men, Kegel exercise can help them control the muscles that control ejaculation, thus achieving the purpose of increasing sexual intercourse time; For women, Kegel exercise helps to control pelvic floor muscles, thus achieving greater sexual satisfaction.
2, autumn and winter slimming exercise
Aerobic exercise can not only burn fat, but also accelerate metabolism and get rid of sub-health. However, there are many aerobic exercises. The following compilation is tailored for everyone and belongs to your autumn and winter targeted training plan!
First, the most efficient way to lose weight in autumn and winter: morning running VS bicycle.
Burning fat per hour: 650 calories +650 calories
Suitable for: girls who have exercise habits and need to lose fat quickly.
Everyone knows that running is a good way to burn fat, but scientific research shows that it takes an average of 45 minutes to continuously run on a treadmill to metabolize excess water and sugar, which means it is time to burn fat after 45 minutes! However, running in the morning is different. Before breakfast, after a night of body metabolism, water and sugar are low, which means they will be consumed soon. Therefore, the amount of fat burned in a morning run 10 minute is about equal to a fun run for 20 minutes. Is it twice the result with half the effort?
Similarly, choose to travel by bike and visit the suburbs on weekends. Not only can you enjoy the beautiful scenery along the way better, but you can also burn fat efficiently while protecting the environment. According to relevant statistics, riding a mountain bike can reduce 650 calories per hour on average! Burning fat is equivalent to doing yoga for three hours! Isn't it exciting?
Second, the easiest way to lose weight in autumn and winter: indoor swimming VS skiing
Burning fat per hour: 600 calories +6 16 calories.
Suitable for: girls who hate programmed training and like freedom.
Swimming can burn fat at high speed, and you won't sweat too much to make you sticky all over. This is definitely one of the easiest aerobic exercises to do and stick to. However, many people think that swimming is more suitable for summer and will make your body cooler. Actually, it is not. Choosing an indoor swimming pool with comfortable environment can also make you enjoy high-fat burning and shaping!
Winter is coming, we go skiing and indulge in the pure white world. You can choose single board or double row. Does it sound like you can't help moving? Yes, the editor was shocked when he saw the unit fat burning amount of skiing. Unexpectedly, these two seemingly most relaxed and happy leisure ways are actually fat killers! So if you are a lazy cancer patient like an editor, hate programmed mechanical training and prefer to breathe freely, then this set is right.
Third, the most elegant way to lose weight in autumn and winter: yoga VS aerobics
Burning fat per hour: 259 calories +400 calories
Suitable for: girls who don't require much fat burning but are eager to shape.
If you are a quiet girl and don't like strenuous exercise, you don't have much fat accumulation. Then relatively quiet and elegant yoga and aerobics or a dance can better help you complete the basic goal of improving metabolism and shaping expectations. Although compared with the previous exercise combination, this combination seems to be not very efficient in burning fat, but it is more cultivated. At the same time, yoga abdominal breathing helps to relieve stress and eliminate turbidity!
Fourth, the best way to lose weight in autumn and winter: "punching in" training VS housework
Burning fat per hour: 650 calories +300 calories
Suitable for: girls who like to stay at home, have irregular hours and are eager to exercise.
Want to go to the gym on weekends, want to climb mountains but are lazy and just want to stay at home? Don't worry, who said you can't be thin at home? Flat support or alternate abdominal training, simple movements can make you get closer when you lie prone. If the actress's demonstration in the above picture can't make you understand clearly and in detail, the editor also suggests that housewives can download basic fitness courses such as "keep" or "sportsman" on their mobile phones.
If you are not lazy, you just don't like going out and hate the biting cold wind in autumn and winter. It doesn't matter whether there is an editing method or not, even if you don't go out at home, you can fully burn fat! First of all, although spring is sleepy and autumn is lacking, the editor still suggests that you can do more housework during the break, such as mopping the floor and washing dishes, which can beautify the room and let the fat burn quietly, killing two birds with one stone. If you want to burn fat twice, you can simply apply slimming skin care products evenly before doing housework, which can not only accelerate fat burning, but also help moisturize dry skin in autumn and winter.