1, first know some professional knowledge, which is helpful to lose weight and exercise. Losing weight is to lose excess body fat, so exercise is a means and process of losing weight, not irrelevant and independent. Generally speaking, exercise is exercise, and exercise to lose weight is the most scientific, healthy and effective means; Although drugs or a single diet are effective, they are harmful to the body and easy to rebound.
Exercise is divided into aerobic exercise and anaerobic exercise Aerobic exercise refers to physical exercise (such as running, swimming, ball games, cycling, etc.). ) is carried out by the human body with sufficient oxygen supply. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, it refers to any rhythmic exercise with a long time (about 15 minutes or more) and moderate or above intensity (75% to 85% of the maximum heart rate). Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required that the exercise time should not be less than 1 hour, and it should be carried out 3 to 5 times a week. This kind of exercise, oxygen can fully ferment the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. So, if you are overweight and want to lose weight through exercise, I suggest you choose aerobic exercise.
Anaerobic exercise refers to the high-speed strenuous exercise of muscles in the state of "hypoxia" (such as weight lifting and other strength training). Anaerobic exercise is mostly exercise with high load intensity and strong immediacy, which is difficult to last and the time of fatigue elimination is slow. The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise. If you want to make your body stronger, you can go to the gym to take part in anaerobic exercise.
2. Specific exercise plan: At the beginning, you mainly focus on reducing fat and aerobic exercise, such as running and playing ball. The time, amount and intensity of exercise are gradually improved according to your own exercise situation (the amount is not effective enough, and the body can't bear it if it is too large, so you can find the right amount according to your own physical reaction). It's definitely not enough for you to jog 800 meters a day. The initial basic exercises are the most difficult, so it is especially important to stick to them. After a few months, you will get used to it gradually, and there will be obvious effects after half a year. In the process of persisting in reducing fat, strength exercise, that is, muscle exercise, should be supplemented. If you don't have equipment, you can do sit-ups, push-ups, pull-ups on the horizontal bar, arm flexion and extension on the parallel bars, etc. It is best to use equipment in the gym, and the effect is best under the guidance of a coach. (You can also find relevant knowledge to teach yourself, but you can't copy it. It is best to find a suitable exercise method according to the actual situation. )
When the fat loss is almost the same and the muscles gradually become strong, while insisting on aerobic exercise, we should strengthen muscle exercise, not only to make ourselves look fat, but also to make ourselves strong and lined. With a higher level of pursuit, it will not rebound because of relaxation.
3. Scientific diet is very important to lose weight. In reality, many people are not short of exercise, but they are still very fat because there is no reasonable arrangement and control in diet. There is no nutrition knowledge and no healthy recipes here. Everyone's situation and conditions are different, and most of those things are unrealistic. In fact, the diet to lose weight is very simple, that is, we should know how to control it, don't eat too much, too often, don't eat snacks, don't eat high-fat and high-calorie foods, don't be greedy, don't be partial to food, eat less fried foods and sweets, eat more fruits and vegetables, eat more coarse grains and eat less refined foods. In fact, every obese person can find reasons from his own diet, change unhealthy diet and lose weight successfully.
4. Change some bad habits, walk more, ride less, play less games, surf the Internet less, stay up late less, sleep less, smoke less, drink less, and so on.
5. Persevere and succeed in everything!