1, how can you lose weight if you don't have time to exercise?
You didn't get enough exercise.
The American Sports Medicine Association and the American Heart Association have put forward the minimum exercise guidelines for healthy adults (18 ~ 65 years old): 30 minutes of moderate-intensity aerobic physical activity (such as brisk walking) five days a week; Or do 20 minutes of high-intensity aerobic exercise (such as jogging) three days a week. You don't even need to finish 30 minutes of activities every day at one time, just make sure that each continuous exercise lasts at least 10 minutes.
This figure doesn't seem terrible, but according to a general survey, nearly half of the American people can't reach this index. Most people in the sports field in China also agree that the proportion of people in China who have generally low sports awareness who can reach this standard is bound to be lower.
On the one hand, you know that this is not a very high standard, on the other hand, it is difficult for you to achieve it. In fact, most of the reasons are that your life consciousness has gone wrong. As long as you can correct some concepts in dealing with events in your life, you will find that it is not difficult to find 10 minutes to exercise and lose weight.
First, you need to control your diet.
As far as diet is concerned, according to the principle that dieters consume 30 kcal/kg body weight, the daily dietary calories should not exceed 1.920 kcal, and the energy ratio of three meals a day is 3: 4: 3, that is, the calories for breakfast and dinner are 576 kcal, and the calories for lunch are 768 kcal. In addition, I suggest that your daily food intake should be low in fat, calories and protein. Specifically, we should eat less fried food and puffed food, eat more fresh vegetables, eat half a catty of fruit every day, eat high-quality protein such as fish, lean meat, bean products and dairy products, and pay attention to avoid some bad eating habits, such as eating junk snacks and eating before going to bed.
1. Give up sports that bore you.
In order to live a healthier life, some people have tried to go into the gym to experience the fun of sports, and finally they are disappointed, because they find it very boring to run in the same place on the machine or stamp their feet on the rotating bicycle without expression. If you want to stick to anything for a long time, you need to have the necessary perseverance, but also enjoy it and enjoy it. This principle is particularly important for women. Some people can really find pleasure in sweating on the treadmill, but some people just can't enjoy this kind of standing still running. So the most important thing is to find a sport that won't make you feel bored. For example, dancing and aerobics, and even running are not necessarily limited to the gym. If the scenery near your neighborhood is good, watching the scenery while running, or taking your beloved pet dog out for a run every day, will make you find the fun of sports. Or, you can go to a fitness instructor. In most cases, personal fitness instructors are helpful people. Tell them what you are tired of, and often they can help you find new fun.
Step 2 make the plan more detailed
There are new things waiting for us to deal with every day, and there are few opportunities to have real leisure time for you to think and exercise. Therefore, in order to keep their exercise habits, many people put exercise into their daily schedule. However, sometimes you can't, because your schedule is too broad. For example, most people who wrote "exercise at least once on weekends" didn't go at last. The fitness instructor's suggestion is to write "Saturday afternoon at 3: 30, exercise for half an hour" on the schedule. The more detailed the timetable, the better. Even sports events and colleagues have written it down. The more detailed the timetable, the more you will feel that this is a formal thing that must be done, not a dispensable thing.
3. Stop thinking about the effect.
Many people who have tried sports but have not persisted will have an idea: "Last time I persisted for a while and finally gave up. Anyway, I can never stick to a plan until the end, so exercise will not be effective. " This idea can easily become a reason to stop people from continuing to exercise, but in fact, walking for five minutes is better than sitting on the sofa for five minutes, and doing 10 minutes of exercise is better than not moving at all. Maybe these slight exercises will not make you slim, but from the basic health needs of the human body, it is beneficial to ensure proper exercise every day, although these benefits will not be felt immediately. So, don't sit there and wonder if spending time exercising will affect you. Stand up and move. Any small gain is better than nothing.
4. Turn off the TV for a while
Many people who complain that they can't find time to exercise are actually not the busiest people. You think you can't find time just because you never stop to check what you are doing 24 hours a day. Once you objectively observe and record how you spend 24 hours a day, you will find that everyone can actually take some time out to exercise. For example, many professional white-collar workers will only do one thing after work, that is, turn on the TV on the sofa. But if you make a rule for yourself, don't turn on the TV immediately after work every day, but go out to exercise for a while first. The result is surprising, because you will find that you can still enjoy watching TV after 20 minutes of exercise.
5. Make good use of your free time
Not every exercise lasts more than half an hour, but every continuous exercise 10 minute can make you gain something. There are many 10 minutes in daily life, because you always have some so-called idle transition time between two formal things. Make good use of these free time and spend it on sports, and you will make great changes. For example, you can walk 10 minutes after breakfast, lunch and dinner. This will not only refresh you, but also help you digest after meals. Find out what time periods you have in this 10 minute leisure time every day, and then add exercise.
6. Learn to ask for help
Some people who can't find time to exercise are not always in front of the sofa or the internet, but they really have too many things on hand. After work, washing clothes, taking care of children, social group activities and many other things occupy the whole living space. This group of people will be regarded as independent role models by others, but they often live very tired, because they are used to dealing with all life affairs by themselves, having no time of their own, and even putting down housework to exercise is a luxury. If you really want to find time to exercise, ask for help. Maybe you just need to ask your family or friends to look after the children within an hour of your going to the gym. If your income is not bad, you can ask someone to clean your room, which will give you a lot of free time to spend.
7. Exercise on the way
Break the concept that you must go to the gym to exercise. People have the opportunity to go from one place to another almost every day, and this process can be used as exercise time. People go to work every day, go out to meet customers, go shopping, eat at friends' houses or meet in cafes. When doing this, try to get rid of the shackles of transportation and walk as much as possible. As long as it is 10 minutes or more, it can make your heart rate faster, which is already exercise!
8. Unconscious movement
Even living in the same cabin without exercise facilities, people of the same age, gender and body shape may actually consume as many as 500 kilocalories a day. This difference is due to the difference in the number of "unconscious exercises" between individuals. "Unconscious movement" refers to small movements that are not easily detected. For example, some people don't like sitting for a long time and often get up and walk. And compared with thin people, this kind of "unconscious movement" is much less. For example, let fat people and thin people do exactly the same thing. Fat people always tend to use the most labor-saving method to complete tasks. If they can take one step less, they will take one step less. If they can sit, they won't stand. Therefore, in the same situation, they always consume less energy than thin people.
2. Thin waist exercise
Thin waist exercise:
Abdominal oblique muscle movement 1:
Hold 0.5~ 1 kg dumbbell in both hands. Feet apart, shoulder width apart, hands stretched forward. During this period, you should realize that your shoulders are far away from your ears, and don't press hard on your shoulders.
Abdominal oblique muscle movement 2:
Arms straight on the right. At the same time, pay attention to your arm reaching back to the right. Pay attention to the lower body and try not to move.
Abdominal oblique muscle movement 3:
Slowly turn back to the front and stretch your arms to the left. The same action goes back and forth 30 times left and right. In the meantime, be careful not to cause a reaction. Breathe right 1, breathe front 1, breathe left 1, and take 1 action slowly. How do you feel? Do you exercise your muscles when you feel light load? The key point of weight-bearing exercise is not to wave heavy objects, not to cause reactions, to exercise slowly and realize that your muscles have increased after exercise.
Rectus abdominis movement 1:
Hold the dumbbell of 1-2 kg in both hands. Spread your feet slightly, chest out and abdomen in, and adjust your posture.
Rectus abdominis exercise 2:
Stretch your hands forward and take a step back with your right foot.
Rectus abdominis exercise 3:
Stretch your hands forward and your right foot backward, causing your left knee to be 90 degrees. During this period, your shoulders and ears are far apart, so don't exert any force on your shoulders.
Transverse abdominal muscle movement 1:
Raise the dumbbell with both hands, open your feet with your shoulders, and straighten your hands flush with your shoulders. During the period, hold the dumbbell in your hand, pay special attention to chest, stretch your waist, don't fall behind, don't exert yourself on your shoulders, and keep your neck stretched.
Transverse abdominis exercise 2:
Slowly touch the dumbbell of your right hand to your left foot and tilt it to the left. In the meantime, keep your knees stretched and touch wherever you can. Don't force yourself. The raised arm should also be consciously extended.
Transverse movement of abdominal muscles 3:
Go back to the front, touch the dumbbell in your left hand with your right foot, and lean to the right. This action is repeated 15 times.