1, how to lose weight to get twice the result with half the effort
First of all, warm-up exercise is indispensable.
Don't underestimate the warm-up exercise. Warm-up exercise is a necessary link before you start fitness. Warm-up exercises should last 10 to 20 minutes, and gradually change from slow and simple movements to full-body exercises that require certain strength, coordination and balance. For example, from turning head and ankle joint to squatting, sprinting and push-ups. At the beginning, moving your main muscle groups, especially those easily injured parts, is more conducive to fitness and preventing muscle strain.
Second, appropriately increase the intensity and double the fat-reducing efficiency.
Weight loss and fitness is also a step-by-step process. Don't let yourself exercise at the same intensity for a long time. After your body adapts to a certain intensity of exercise, if you continue to exercise at this intensity, your body will get very little feedback. Only by properly increasing the intensity of exercise can we lose more weight. At the same time, with the nutrition meal movement, it will get twice the result with half the effort.
Third, the whole body exercises to shape a better figure.
If you want to build a better figure through fitness, you need to do full-body exercise, not partial weight loss. Don't be confined to a certain part, it is difficult to shape your body by exercising a certain part of your body alone. Of course, if you are already very satisfied with your figure, just to lose some meat, then it is right to "specialize" in that part.
Fourth, adjust the fitness plan to break the stagnation.
It is necessary to appropriately change the fitness intensity and adjust the weight loss plan in time. If your weight loss plan is fixed throughout the year, you will usually find that your weight has stagnated, decreased or even increased. Therefore, after a period of exercise and shaping, it is necessary to adjust the fitness and weight loss plan appropriately, so as to see better weight loss effect.
Five, avoid excessive fitness, damage to health.
Exercise for 30 minutes every day and stick to 1 month, so the weight loss effect is better than that if you exercise too much 1 to 2 hours every day but only stick to 10 days. Excessive fitness will not only help you lose weight, but also damage your health and dampen your enthusiasm for fitness. Only by making a scientific and reasonable weight loss plan in your own gym can you achieve the best weight loss effect.
2, exercise to lose weight precautions
First, low blood sugar index and light diet before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
Second, drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
Third, moderate protein light food after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
Fourth, eat a small amount of high-fiber food after exercise.
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.
3. What are the ways to lose weight?
1, healthy diet: Most people know that obesity is not only caused by overeating, but also related to insufficient nutrients in the body. So at present, experts recommend a safe and healthy way to lose weight-dietary fiber to lose weight, which means losing weight is not only to improve weight and figure, but also to maintain the original physical function. Many weight-loss patients advocate green weight loss and weight loss. At present, the more respected weight loss product is Xianger developed in Britain, and its principle is as follows.
2, diet diet: under normal physiological conditions, most people are used to three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.
3, diet pills to lose weight: obesity is considered to be the result of physical obesity caused by environmental factors, and it is also the adaptive response of human beings to intermittent satiety and hunger in the process of evolution. Drugs are used to increase energy consumption and suppress appetite. The function of diet pills can not be simply considered as "losing weight", but "keeping weight in a state of losing weight for a long time". Most people can't lose weight after taking diet pills, but they rebound after losing weight. There are risks: some weight-loss products on the market contain fenfluramine, furosemide, thyroxine and other harmful ingredients. Consumers will not lose weight, but will damage their health, such as tramadol.
4, exercise weight loss method: the most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more outdoor fitness exercises. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury.