Want to lose weight. Reduce your stomach, not too big. There is no time to go to the gym to lose weight. Market chaos. It is important to choose healthy fat-reducing products. Otherwise, the lost body water or protein muscles will rebound even more. Only by losing fat and visceral fat can we really lose weight.
It is suggested that aerobic exercise should be combined with diet to reduce stomach. I wish you success in losing weight.
Exercise: Jogging for at least 30 minutes every day and running 5- 10 km is the most reliable method.
Diet: 15 kinds of foods that get thinner as you eat:
1. basin
Besides being rich in vitamins A, B 1 and B2, the most important thing is that it is rich in cellulose and minerals, which can help to discharge waste and accumulated water in the body, thus reducing the effect of stovepipe.
2. Sesame
Its "linseed oleic acid" can remove cholesterol attached to blood vessels, make metabolism better, and it is much easier to lose weight and close legs.
banana
Although high in calories, but low in fat, rich in potassium, full and low in fat, it can reduce the accumulation of fat in the lower body and is an ideal food to lose weight.
4. Apple
Apples contain unique malic acid, which can accelerate metabolism and reduce the fat in the lower body, and it contains more calcium than other fruits, which can reduce the salt that makes the lower body edema.
5. adzuki bean
Alkaloids contained in red beans can increase peristalsis of large intestine, promote urination and reduce constipation, thus removing lower body fat.
6.papaya
It has a unique proteolytic enzyme, which can remove the fat accumulated in the lower body due to eating meat, and pectin contained in papaya meat is an excellent intestinal lavage agent, which can reduce the accumulation of waste in the lower body.
7.watermelon
He is a diuretic expert who eats raw fruit. Eating more can reduce the residual excess water in the body, and there is not much sugar in itself, so eating more will not make you fat.
8. eggs
Vitamin B2 in eggs helps to remove fat. In addition, it also contains nicotinic acid and vitamin B 1, which can remove fat from the lower body.
9.grapefruit
It has long been known that grapefruit is extremely low in calories and will not gain weight if eaten more, but it is also rich in potassium, which helps to reduce the accumulation of fat and water in the lower body.
10. konjac
It is completely fat-free and delicious. In the final analysis, losing weight is also a must. It turns out that its rich plant fiber can make the lymph of the lower body unobstructed and prevent leg edema.
1 1. spinach
Because it can promote blood circulation, so that the two legs farthest from the heart can absorb enough nutrition, balance metabolism and detoxify stovepipe.
celery
On the one hand, celery contains a lot of calcium, which can supplement the "foot strength", on the other hand, it also contains potassium, which can reduce the water accumulation in the lower body.
peanut
Rich in vitamin B2 and nicotinic acid, on the one hand, it can bring high-quality protein, on the other hand, it can reduce body fat and fat.
14. Kiwifruit
In addition to vitamin C, it is also rich in fiber, which can increase the speed of fat decomposition and avoid excessive fat accumulation in the legs.
15. Tomato
Eating fresh tomatoes can induce diuresis, eliminate leg fatigue and reduce edema. If eaten raw, the effect will be better.
Why are people who go to the gym more likely to lose meat and see the figure around them?
More or less, I'll think about it myself
Then try to lose weight.
Which environment and equipment is better in Beihai Gym? Can't live in harmony
What equipment can be used in the gym to reduce thighs and buttocks? Skipping rope and aerobics can all have good results. Still have to exercise while eating.
Can the fitness wheel really reduce the belly? Of course, it works well. I've changed a lot in the past month. It is best to match the diet!
wax gourd
Wax gourd contains no fat and low sodium, so it is an ideal vegetable for obese people. Eating wax gourd often has diuretic, fire-reducing, detoxification and expectorant effects.
* Wisdom of eating skillfully: There are many ways to eat wax gourd. You can usually cook clams, ginger and wax gourd together to make a delicious vegetable soup. Drinking a cup of winter melon tea in summer is cool and refreshing!
bamboo shoots
Bamboo shoots are low in fat and rich in cellulose and water, which is helpful for gastrointestinal peristalsis, smooth defecation and fat reduction.
* Wisdom of eating skillfully: Bamboo shoots can be cooked into soup with ribs. Sweet soup, crisp taste, is a favorite home cooking for many people.
Red bean shrub
It is a high-protein and low-fat food with diuretic, repercussive and repercussive effects.
* Wisdom of eating skillfully: Red bean soup is a hot and cold food all year round, but don't add too much polysaccharide when eating!
vinegar
Vinegar contains a variety of amino acids, which can help to digest body fat and make the metabolism of sugar and protein smoother, thus helping to lose weight.
* Wisdom of eating skillfully: In addition to adding vinegar to dishes, pasta and sauces, there are also various kinds of fruit vinegar on the market, which can be drunk as long as it is diluted according to personal taste.
pepper
It can help body fat metabolism and prevent fat from accumulating in the body.
Wisdom of eating skillfully: Chili is a kind of food, which is easy to hurt the stomach, so it is not suitable for eating alone. It should be used as a seasoning with various foods.
Excuse me, is it easier to meet friends by going to the gym? People go to the gym mainly to exercise, but they can also discuss related topics. If you want to make friends, you must choose someone you can talk to!
Of course! In fact, as long as you are willing to communicate, you will make many friends! Many gyms are frequent visitors and have the same topic as you! Easier to communicate!
What kind of gym equipment is better for losing weight? Endurance training equipment is a good slimming tool. If used correctly, these devices can achieve good results in a short time.
Rowing practice frame
Mike Mike Elvin, a lightweight rowing coach at the University of Pennsylvania, said: "The most common wrong posture is that the hand touches the knee during practice and the movements are out of order." At this time, we might as well regard rowing as a dance, with the beat of 1-2-3, 3-2- 1. Number 1 hour kick; Count to 2, lean back and shake your upper body; On the count of three, pull your hand back to the lower end of your ribs and turn the sculls. Then back up. Open your arms on the count of three; Count to 2 and lean forward from the crotch; On the count of 1, lift your legs. "Taken together, this is a coherent action."
Rowing is a long-term and stable sport, and it is not so easy to maintain strength and correct posture in all sports. The trick is to start with 4-6 groups of moderate resistance. 10 minutes, practice in each group, and rest for 2-3 minutes. This way, your heart rate will not decrease all the way, and you can always be ready to increase your intensity.
Treadmill
Zach barksdale, a sports scientist at the Dallas Aerobics Center, points out that running back and forth too much without moving left and right will make your joints and body tired quickly. Therefore, it is necessary to improve flexibility to make the stride more flexible. Try swinging your legs: hold the handle with both hands, stand on one leg, swing the other leg back and forth, and keep your upper body straight. This can warm up and relax, and make your legs more flexible.
Long-term steady rhythm is easy to make people bored, and 100% is difficult to do enough movements. You can run shorter, but stronger, combining speed and slope. In this way, muscles can be more tired and use more stored energy, thus burning fat more effectively in one day. Start with a slope of 2%, run a few groups and then increase to a slope of 10% (just walk at this time). The greater the intensity, the shorter the time required.
bicycle; cycling
Brian Holtz, director of the Fitness Center of Indianapolis Health Sports Club, said: "The most common improper posture is that the seat is too high or too low." If the seat is too low, it will greatly increase leg fatigue and put pressure on the knees. If the seat is too high, the crotch will twist from time to time, which is not only uncomfortable but also inefficient and looks funny.
So adjust the seat. When you sit on it, your feet are facing the center of the pedal, and your legs are completely straight down, just reaching the lowest point of pedal rotation, so that all your strength can be used without wasting energy or causing fatigue to your knees and thighs.
Even if the posture is correct, many people will use cruising intensity instead of charging speed when practicing. It's a good idea to ride at variable speed. Start with 2-3 minutes of high-intensity cycling, rest for 3 minutes, and then repeat 15 minutes.
Running cross machine
Too little resistance is a common mistake. Some people do it too fast, almost driven by inertia and momentum rather than strength. Therefore, it is necessary to set a certain resistance, and it is not good to slide all the time. When you make up your mind to practice, you should feel yourself pushing. It takes weight to shake the pedal, not to move it freely. After the sense of balance is strengthened, the hands can be placed on both sides of the body to keep the body stable through the middle muscles.
But this practice is also easy to fall into a boring cycle. We suggest practicing in stages to achieve higher strength in a continuous period of time. Try the next 90-second burst every few minutes, 180-second recovery. When your physical condition improves, you can reduce your rest time.
Jump rope like a champion
We see boxers jumping in the ring, so are they also practicing jumping at ordinary times? They practice skipping rope. Not to scare opponents before the game, nor to show off when opponents appear, but to strengthen heart and lung function. 10 minutes skipping rope consumes the same amount of heat as running for 30 minutes, and it helps to keep fit.
Balance: the weight of the body is supported by the soles of the feet, and the knees are slightly bent. Don't jump too high, keep your upper body straight and your eyes forward. Keep your elbows close to your sides and throw your wrists in small circles.
Jump: just a slight jump, starting from the ankle. Legs, knees and crotch, feet on the ground, toes down when jumping.
Landing: Landing gently, starting from ankles and knees. The crotch absorbs the vibration, and the contact with the ground is as short as possible, and the heel should not touch the ground from beginning to end. Don't jump twice, it's too easy.
Alternate: practice alternately with one hop. When the rope is thrown back, put on the other foot. Changing feet constantly feels like a brisk walk. When you find your own rhythm, lift your knees.
Exercise: at the beginning, one jump 10 group, one jump 10 times; After proficiency, increase the times of each group at the ratio of 10: 6 until it reaches a group of 100 times; Finally, jump continuously for 5- 10 minutes.
Excerpt from 39 Health Network-Lose Weight