1, the reason why it is difficult to lose weight.
There are many reasons for obesity, such as lack of exercise, overeating, obesity is not terrible, and you have no firm intention to lose weight. There are many ways to lose weight by exercise, and there is always a way that suits you.
1, riding a bike
Before the heavyweight exercise, you can ride your bike ten minutes in advance. This can effectively move the osmotic agent muscles, achilles tendons and joints. Avoid hurting your body in later heavyweight sports. Before you do the heavyweight exercise, cycling can make you burn more fat in later exercise.
2. Street dance
Don't think that this is just a fashionable thing for young people. Hip-hop is a brand-new way of exercise. Dixie, an expert in sports psychology at the University of Texas, said. Stanford believes that compared with traditional dance movements, the novel movements of street dance can make the muscles of all parts of the body exercise with greater intensity, so they consume more calories, which is acceptable to people with general physique.
Step 3 swim
Swimming with short time and high calorie consumption is the best choice to save time. Freestyle of 12 minutes per day can consume 836KJ of calories, which can be bothered by stay away from obesity three times a week.
4. Walk 65,438+00,000 steps every day.
Walk 10000 steps every day at the speed of feeling a little sweaty, or keep jogging for more than 20 minutes every day. Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight.
Of course, if you want to lose weight effectively and reduce the thick fat on your body, you need to pay special attention to diet adjustment on the basis of adhering to the above exercises, and you must control your mouth while holding your legs. Adhere to the diet structure of vegetarian fruit, eat less greasy food and meat, and it is best not to eat staple food at night, and don't eat two hours before going to bed.
When choosing exercise to lose weight, we should pay attention to the following aspects, which can help us accelerate the burning of fat.
Add more before exercise, protein.
Protein can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.
Exercise should be diversified.
I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly.
Warm up before exercise
It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.
Focus on
The idea is amazing, especially in sports. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better. When doing leg exercises, focus on abdominal muscles and gluteal muscles in combination with movements, which can enhance the strength of these muscles and make your steps more firm and powerful.
2, the main principles of slimming
The principle of exercise to lose weight
1. People with normal exercise regulation nerves and endocrine can maintain a relatively stable weight because synthesis and catabolism are relatively balanced under the regulation of nervous system and endocrine system. However, the regulatory function of obese people is not perfect, resulting in metabolic disorder. Anabolic metabolism goes far beyond catabolism, and the remaining sugar and fat are stored in the form of fat.
Through exercise, the nervous system and endocrine system can be improved, which is conducive to regulating metabolism, speeding up fat metabolism and reducing fat accumulation.
2. Exercise increases the consumption of fat and sugar. After the human body ingests fat from food, the fat will be decomposed into free fatty acids and triglycerides in the human body, and then enter the blood and remain in fat cells. The more fat the human body consumes, the more adipose tissue it will have. In addition, eating too much sugar food will also increase the fat content in the human body.
However, when the human body's exercise increases, the free fatty acids and glucose in the body will not be consumed, providing heat for the exercising muscle tissue. Fat cells can not only be stored, but also be consumed.
3, exercise can reduce fat From the perspective of exercise weight loss mechanism, any form of exercise may consume the body's energy and reduce the main substance that stores energy in the body-fat. Although the energy substance consumed by high-intensity exercise is mainly muscle glycogen, sugar and fat can be transformed into each other in the body. When glycogen is reduced, the body will mobilize fat components to be converted into glycogen, or reduce sugar substances to be converted into fat, and finally the overall result is to reduce fat.
Why can exercise lose weight? Analysis on the principle of losing weight by exercise.
Aerobic exercise is better for losing weight.
We often see the suggestion of losing weight through aerobic exercise, because aerobic exercise is also a relatively low-intensity exercise, which is acceptable both psychologically and physically. Aerobic exercise has low requirements on the body, so people can increase the amount of exercise by increasing exercise time; Multiply exercise intensity and exercise time to get the amount of exercise. The more you exercise, the more energy you burn and the more fat you lose. In addition, aerobic exercise is also a relatively safe exercise, and accidents will not easily occur when participating in such exercise.
Finally, MM who are in urgent need of losing weight must adjust their mentality and prepare for a long-term battle. Most short-term quick-acting weight loss methods are unhealthy and easy to rebound.
Why do you insist on exercising without losing weight?
Many people have a question, that is, why do you keep exercising every day but not lose weight? Is it because you didn't get enough exercise? Maybe not. It's just that you got into some misunderstanding.
1. Did not make a reasonable exercise plan.
First of all, you should make a reasonable weight loss plan according to your actual situation, and you can have time to adjust it in special circumstances, rather than being difficult to implement.
2. Individual sports events
Repeating the same exercise every day won't make you progress, which is why you haven't lost weight. Experts suggest that the content of exercise should be changed frequently during the exercise to get better results. You can spend some time looking for a new fitness course or new exercise method, take advantage of the special freshman program launched by the gym, borrow an exercise CD from a friend, or try your partner's favorite fitness program.
3. Insufficient exercise time
You keep exercising every day, but you only keep exercising for twenty or thirty minutes every day. Before the practice works, you start to rest. Of course, you can't lose weight like this. Aerobic exercise lasts for 30 minutes before you start burning fat. Therefore, in order to achieve a better weight loss effect, experts suggest that the exercise time should exceed 40 minutes.
4. The exercise was not targeted
Everyone has a different obesity problem. Some people are obese in the abdomen, while others are obese in the legs. Exercise to lose weight, we must adhere to the whole body exercise, such as running and swimming, and at the same time increase exercise for obese parts. For example, people with obese abdomen can do more abdominal rolling exercises to reduce abdominal fat.
5. Not combined with diet control
Some people consume 100 to 200 calories on the treadmill in the gym, and then go to the restaurant to treat themselves with 500 to 600 calories of food, which can't achieve the effect of slimming. Simple exercise will halve your weight loss effect! If you can lose weight with a healthy and low-calorie diet, you can double the effect of exercise. You can calculate the daily calories according to your exercise intensity, and add your basic metabolism to get the calories you can consume in one day. Making your diet according to this calorie number can make your diet and exercise achieve the maximum effect of losing weight.