1, effective in 6 weeks.
Although people with a large weight base may lose a few pounds after 1-2 weeks of exercise. But generally speaking, it may take about 6 weeks to see the significant change of weight and obvious weight loss effect after starting exercise to lose weight.
2, 6 weeks valid reason
In the first few weeks of exercise, while consuming fat, it will increase bone density, muscle mass and volume, so that the proportion of muscle in the body will also increase. At this time, the weight may increase rather than decrease. After about 4 weeks of exercise, the body adapts to the exercise state, and the muscle mass, including the growth rate of muscle, will slow down, and then the weight will gradually show a downward trend.
3. How much can you lose?
After 4 weeks of exercise to lose weight, you will lose weight. At this time, the weight may be reduced by 1-2 kg per week. If you reduce it like this, you can see obvious weight loss effect after 6 weeks, and you can lose 5-8 kg.
4. What exercise is good?
Generally speaking, exercise to lose weight is to choose low-intensity aerobic exercise like jogging, swimming and cycling; Carrying out high-intensity exercise not only does not consume fat, but also produces a small part of lactic acid that is not decomposed in time to synthesize fat through metabolism, which increases the accumulation of fat in the body.
5, each exercise time
Aerobic exercise can effectively burn fat 20 minutes after the start of exercise, so in order to achieve good weight loss effect, it is best to exercise for 30-60 minutes at a time.
6. Exercise times per week
In order to achieve a good weight loss effect, you need to exercise at least 3-5 times a week in order to burn fat effectively. Moreover, it should be noted that it is best to rotate the exercise mode, and don't just do one kind of exercise, so the weight loss effect will also be discounted.
7. Matters needing attention
Only exercise without paying attention to diet control will also affect the weight loss effect. During the exercise to lose weight, the diet should be reasonable, don't overeat, and try to avoid eating high-calorie and high-fat foods.
8, exercise weight loss rankings
The best way to lose weight by exercise 1, running to lose weight.
Running is the most common aerobic exercise to lose weight. This method is practical and simple to implement, but it still needs to master certain time, skills and running methods to lose weight. The best time is in the morning. While breathing fresh air, jogging can make you feel refreshed and happy, and help you improve your metabolism from the morning.
The best way to lose weight by exercise II. Lose weight by walking.
Walking is the most basic exercise of human body, which is very suitable for female friends. An hour's brisk walking can consume about 250 to 300 calories, and the walking exercise is mainly in the lower limbs. If you are worried that radish legs will appear after walking for a long time, Li Jie suggests that you do calf stretching exercise after each walk. Leg stretching should be done by standing on both feet and leaning against the wall like wearing high heels backwards. 1 stretching is limited to seconds, twice on one side, and it will be better if you can soak in hot water.
The best way to lose weight by exercise 3. Lose weight by cycling.
Cycling to lose weight is actually an aerobic exercise, so if you want to lose weight by cycling, you must exercise for 40-60 minutes. In less than 40 minutes, you can't burn fat, which means you can't lose weight. But it can't exceed 1 hour, because it will do harm to the body.
The best way to lose weight by exercise 4. Swimming to lose weight.
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
The best way to lose weight by exercise. Climb the mountain to lose weight
Mountain climbing is also a powerful exercise, which can reduce a lot of fat. Of course, there are many ways. You can try to do the above, and the order doesn't have to follow the above. You can choose any one. I hope everyone can achieve the purpose of exercising.
The best way to lose weight by exercise. Skipping rope to lose weight
Skipping rope is not controlled by the venue, which is very effective in improving limb coordination and strengthening cardiovascular system. In terms of slimming, skipping rope can best shape slender arms and calves. Skipping rope for an hour consumes 850 calories. Don't rush for success. You can jump 10 minutes at first, and then gradually increase the time. Skip rope for 20 minutes every week.
The best way to lose weight by exercise. Turn hula hoop to lose weight.
The reason why hula hoop can play an obvious role in losing weight is because the continuous movement of hula hoop on the lower abdomen can accelerate the peristalsis of the intestine, so that the garbage accumulated in the body can be quickly discharged and the pain of constipation can be solved. In addition, when you turn the hula hoop, it is best to stick to it for more than 30 minutes at a time, so you can consume more fat. In hula hoop, you can lose weight quickly by keeping it three or four times a week.