Obviously, I don't eat much, because I am also temperate. Why is my figure still so bloated? And even if you lose weight, you will rebound soon. What's wrong?
The key is metabolism. There is a trade-off between muscle and fat. In other words, when we lack exercise, the muscle mass decreases, and fat can be accumulated. No matter how you explain it, the excess fat in the body can't be completely eliminated, it will only accumulate thicker and thicker! Therefore, we must do more exercise. Losing weight by exercise does not mean doing some difficult outdoor sports. We can stretch our muscles anywhere, improve our muscle strength, and our metabolism will naturally flourish!
Step 1. Back muscle exercise
● Measure muscle strength.
The legs are naturally stretched to shoulder width and prone, elbows are bent and opened, hands are supported on the lower back, the parts above the waist are pulled up, the shoulder blades are tilted backwards, and the upper body is off the ground.
It's best to put a box 30 cm high under your head, or pile it up with magazines. If your head height is more than 30 cm, it proves that your back muscles are strong, otherwise you should exercise your back muscles well and improve your metabolic ability!
1. Stand with your legs open, with the stride twice the shoulder width, knees straight, arms bent at the sides of your head, elbows raised upward, hands on your head, upper body leaning forward, back muscles stretched forward as far as possible, and waist always straight. Pull up and down, repeat 8 times.
2. Sit at your desk with your legs together and knees bent, with your upper body straight, your abdominal muscles tightened, your back muscles stretched upward as far as possible, your arms bent backward and gathered on the left and right sides, your palms held up on the lower left side, and you tried to apply pressure for 7 seconds. Then step on the steps between the table feet with your feet, step down hard, and lift up hard with your hands.
Step two. Abdominal muscle exercise
● Measure muscle strength.
Legs together, feet together, lying straight, arms naturally stretched out on the ground at both sides, legs lifted up, feet hanging to write 1-20. If you can write it correctly, it means that your waist and abdomen muscles are good, otherwise you will fail!
1. Lie down with your legs together and your knees bent. The angle between the thigh and the calf is kept at about 90 degrees. Lift the upper body from the waist and abdomen, raise your head away from the ground, stretch your arms forward, touch your knees with your hands, keep still for 2-3 seconds, and do it up and down for 8 times.
2. Sit back as far as possible in the office chair, so that your back can fully lean on the backrest of the chair, but pay attention to stretching your back muscles as much as possible, bend your arms back and hold the bottom of the backrest, then straighten your legs forward and lift them up, keep them straight, put them down and lift them up for 8 times.
Step three. Leg muscle exercise
● Measure muscle strength.
Sprinkle 20 small hair clips on the ground, bend your left leg for half a squat, lift your right leg off the ground after bending your knees, and lean forward slightly. In this position, your arms are straight and you pick up the hairpin, your left leg and upper body stand up straight, and you bend your knees again to pick up the hairpin. You can keep one foot on the ground for 20 times in a row, which shows that your leg muscles are strong. On the contrary, if you land halfway, you need to exercise your muscles and improve your muscle strength!
1. Stand by the wall, hold the wall with your right hand, hang your left arm down beside you, straighten your upper body, land your left foot, bend your knees forward, lift your right leg off the ground, and sink your hips, so that the included angle between your left thigh and calf slowly approaches 90 degrees. Stand up straight and squat again, repeating 8 times.
2. When climbing stairs, if the posture is corrected properly, you can also achieve the effect of slimming. Take a step up, land on the ground with the first half of the sole of your foot, shift your center of gravity to the sole of your foot, push it up hard, and then walk up the stairs with your other foot in the same way.
Related information 2:/kloc-lose weight after 0/2 weeks. Experience sharing: Lisa Audali introduced the general exercise content of the exercise plan.
Lisa Audali has been trying to lose weight and rebuild her figure for the past ten years. She tried countless dieting and exercise programs before and after, but most of them failed or rebounded quickly. Her final success in losing weight was attributed to 12 weeks of exercise plan and reasonable diet.
According to Lisa Audali, she uses the "Free Body Transformation Challenge" exercise program launched by a company called Ultimate Sports Nutrition, which requires five days of exercise a week and two days of rest.
During 12 weeks, Lisa insisted on exercising according to the plan, and paid attention to adjusting her diet, eating more lean meat, brown rice and vegetables, and supplementing her nutrition with nutritional powder matching the exercise plan. After 12 weeks, although her weight only dropped by 2.3kg, her body fat index dropped from 24% to 19%, and her figure became slim and fit, and her clothes were several sizes smaller.
"This plan soon worked. In the sixth week, someone noticed that my figure had changed, "Lisa said." "After the exercise program ended, it didn't rebound, because my exercise habits and eating habits have completely changed, and my diet has always been healthy."
Lisa Audali introduced the general contents of the exercise plan:
Day 1: leg and abdominal back training (squat, lunge, weight-bearing equipment exercise).
The second day: chest muscles and triceps brachii (flat dumbbell press, chest expansion training)
Day 3: Shoulders (lifting dumbbells above your head)
Day 4: Back and biceps brachii (barbell rowing, squatting and bending)
Day 5: Cycle exercises of plate support and sit-ups.
Lisa's current eating habits:
Breakfast: porridge
Lunch: salad, roast chicken, brown rice.
Dinner: fish, steamed vegetables