How to lose weight by exercising the fastest? With the improvement of living standards, more and more people began to gain weight, and many friends began to lose weight. There are many ways to lose weight. Exercise is one of the very good methods. Let's share how to lose weight by exercising the fastest.
How to lose weight through the fastest exercise 1 1, 12 minutes of freestyle can consume 836KJ of calories.
Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!
2. Walking 65,438+0,000 steps every day can keep your body shape from rebounding.
At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. You can lose weight 1 kg in 0 months. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
3, stretching exercise, insist on seven seconds at a time, the best effect.
When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds. Stretching to lose weight, if you give up halfway, will be counterproductive, and you must persist.
4, jogging for more than 20 minutes can produce results!
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. Jogging belongs to aerobic exercise, and you can lose weight after 20 minutes. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.
How to lose weight through the fastest exercise 2 (1) Jumping rope is more entertaining and can increase the interest in losing weight. Suitable for the whole weight loss process, easy to adhere to. In this respect, this project is very good.
(2) A more scientific skipping method needs to be calculated by heart rate. When your heart rate is 130~ 150 beats/min, stick to it until you are completely tired. The measurement of pulse mainly depends on oneself. You can try to practice the feeling of heart rate at this value. You can master it yourself if you are familiar with it. )
(3) Skipping rope is an endurance event, which exercises red muscle fibers and reduces fat. So the calf will become thinner instead of thicker.
(4) The practice time shall not be less than 3 days per week, preferably 5-7 days. Twice a day, once in the morning and once in the evening.
(5) There may be a pause in contact, which is called training density or training frequency in sports. You can practice two or three groups of dances at a time. The interval between each group is 2~3 minutes. Pay attention to the shorter exercise time of the next group, and the interval should not be too long.
(6) Stretching project: The best and simplest project is horizontal bar suspension in China. Is that you hang your hand on the horizontal bar, don't pull it up. The exercise method can be combined with skipping rope, and refer to the training method of skipping rope. This will make you lose weight better.
How to lose weight through the fastest exercise 3 1, cucumber and egg method
Eating more cucumber eggs in daily life has a very good weight loss effect.
Eat only cucumbers and eggs for every meal instead of three meals, and stick to it for seven days to make you slim down, but then you will miss the taste of Laoganma. It is a good way to scrape oil.
Principle: Cucumber pulp is crisp, sweet and juicy, fragrant and delicious. It contains gum, fruit acid and bioactive enzymes, which can promote metabolism and treat sunburn, freckles and skin allergies.
Cucumber is a very good vegetable, which has a good effect of clearing heat and diuresis, and can prevent constipation well.
Propanoic acid contained in fresh cucumber can effectively inhibit the conversion of sugar into fat, so eating cucumber regularly is of great benefit to lose weight and prevent coronary heart disease.
Don't eat after noon.
Don't eat anything after three in the afternoon. Of course, if you can eat, you can't eat hard, and you can lose a few pounds a week.
Principle: Rest at night, the human body consumes less energy, and the excess energy is used to convert into fat and accumulate.
When using this method, you must ensure that you have enough breakfast and lunch, so that you can get the nutrition you need for a day.
Health tip: If you are really hungry, you can drink more water or eat an apple.
3. Don't eat dinner.
Eat less dinner every day and take soybean milk as part of three meals. It's good for girls, but it's sugar-free. It's better to buy a soymilk machine and make it yourself every day. It's convenient and cheap.
Principle: Soymilk is mainly extracted from soybeans and is rich in high-quality plant protein. In addition to soybean protein, it also contains a large number of soybean isoflavones (isoflavones), soybean sugar conjugates (saponins) and other components. These components can inhibit the absorption of lipids and sugars in the body and play the role of burning body fat.
Therefore, from the moment you drink soybean milk, these effective ingredients are digested → absorbed → burned fat and then play a slimming effect!
4. Apple diet
Eat apples for 2 days and then eat them normally and moderately for 3 days. This circulation effect is very good.
Principle: Obese people almost always overeat and make their stomachs swell, so they can't control their appetite. Apple diet can make the stomach contract, after losing weight, the appetite becomes easy to control, the taste becomes normal, and people will not like irritating food or greasy food.
Apple weight loss can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which is conducive to beauty.
The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more calories than your daily intake, so you will naturally lose weight. At the same time, it can also improve symptoms such as dry skin, allergic dermatitis and constipation.
5, lotus leaf diet
Lotus leaf, cassia seed, licorice and lemon slices are boiled into soup, and the amount is appropriate. Stick to it for 2 weeks, and you will go in and out of the toilet more often every day.
Principle: China has regarded lotus leaf as a slimming medicine since ancient times. Because the root, (lotus root) and leaves of lotus have the functions of simple diuresis and laxative.
6, bitter gourd diet
This move is absolutely unique. Eat as much as you want, even if you have a midnight snack. As long as you ensure that you eat 3 bitter melons every day, 1 week can lose at least 4 kg, which means you can eat them raw. Although it is a bit difficult, there are some things that can detoxify you well. You can only achieve your goal if you eat bitter and eat bitter!
Principle: Bitter gourd contains a kind of high-energy lipid, which only acts on the small intestine, an important part of the human body to absorb fat. By changing the pore network of intestinal cells, the absorption of heat macromolecules such as fat and polysaccharide is prevented, but the absorption of nutrients such as vitamins and minerals is not affected.
This special ingredient called "fat killer" can reduce the intake of fat and polysaccharide by 40%-60%.
7. Drink water to lose weight
Eat less, put a bowl of warm water next to you when eating, and eat the food after drinking, which also has a good effect.
Principle: Drinking a glass of white water, light honey water or water containing cellulose before breakfast in the morning can accelerate the peristalsis of the stomach, excrete the garbage and metabolites in the body the night before, and reduce the chance of small belly.
Drinking water before meals reduces appetite: Many people are not obese, but after eating, they will see a bulging appetite, which is the most standard baby fat. Even if they don't eat, this little appetite needs to be inhaled to cover it up.
Drink water in the afternoon to reduce fat: the main manifestation of obesity is fat, which is caused by sedentary and high-calorie food. In afternoon tea, it is a time when people feel tired and tired, and it is a fragile period when unnecessary calories are consumed because of emotions. Of course, the price is fat.
You can drink a cup of herbal tea to dispel this desire to eat because of emotions. At the same time, the smell of flowers and plants will also reduce your appetite, which is an ambush for eating only seven full dinners.
How to exercise to lose weight
1, protein before exercise.
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.
2. 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.
3. Keep the training interval
People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes.
4. Healthy and reasonable diet
Eat more vegetarian food, eat less meat and starchy food, but don't go on an excessive diet, otherwise it will damage your health. It is suggested that cassia seed, poria cocos and oolong can be used as Juewu decoction. Poria cocos can strengthen the spleen and stomach, and protect the liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to eliminate fat and detoxify, which can get twice the result with half the effort.
5. 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.