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.

Exercise in the morning

Fat man is a bully. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are energetic, it can't hide anything. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes. The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution.

be concentrated

The idea is amazing, especially in sports. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better. When doing leg exercises, focus on abdominal muscles and gluteal muscles in combination with movements, which can enhance the strength of these muscles and make your steps more firm and powerful.

8. Consciously exercise the upper arm.

The fitness instructor asked me to swing my arms greatly when I was running, which I thought was very funny. Listen, the coach is right. Doing so can make you complete the whole body exercise with the same physical strength, and the upper and lower parts are heated at the same time, resulting in1+1> The effect of 2. Correct swing arm action: elbow bends about 90 degrees, and the swing range of arm should be from the back of hip 15 ~ 20 cm to the height of chest.

9. Breathe through your nose

When exercising, breathe in and out through your nose, not your mouth, which can stabilize your heart rhythm. You know, when your heart rate reaches a certain rate, you will feel out of breath and have the idea of giving up. In contrast, controlling heart rhythm can improve physical endurance, effectively prolong the exercise time of 15 ~ 20 minutes and burn more calories. You will feel uncomfortable at first, don't be discouraged, you will get used to it after practicing for 6 ~ 8 times.

10. Exercise on the beach

This rule of burning more calories is simple and easy to remember: the softer the playground floor, the more calories you may burn. For example, walking or jogging on the beach and grass will be more effective than doing the same exercise on hard ground. The softest thing is water, so exercise in water consumes the most calories. Try to step into your own bathtub and you will understand.

Precautions after exercise:

Don't eat for 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion.

After exercise, the body is acidic, so you should eat more alkaline foods such as fruits and vegetables.

Don't drink plenty of water after exercise, because water is absorbed by the stomach and enters the blood, which will increase blood circulation and burden the heart. In addition, the drinking water temperature should be controlled at 8℃ ~ 65438 04℃, and should not exceed 800 ml per hour. [ 1]

2 weight loss method editor

1, 1 Moderate and low intensity intermittent exercise twice a week.

Research shows that some low-intensity or moderate-intensity intermittent exercise is more effective for slimming, because it can bring more exercise and stimulation to the body, so you might as well add some intermittent jogging when walking fast, which can increase the fat burning rate by 1.5 to 2 times, which is very helpful for reducing fat, and can also maintain high metabolism of the body after exercise, so that the body can consume fat faster, but the intensity of intermittent exercise should not be too high.

2. Doing outdoor sports consumes more calories.

Outdoor exercise consumes more calories than indoor exercise, and the air and environment are better, which makes people feel more comfortable, and it is easy to forget fatigue, so it will be easier and more comfortable to exercise. Running outdoors will consume more calories than running on the treadmill, and it is not easy to rebound.

Step 3 keep swimming

Swimming is also a good exercise to lose weight. You can lose weight quickly without rebounding, but persistence plays a decisive role. Although it is practiced, swimming also has a very good weight loss effect, because people need to consume more calories when exercising in water. As long as you swim for about half an hour at a time, you can consume a lot of calories in your body, which has the effect of losing weight and is not easy to rebound.

4. Skipping rope can effectively lose weight without rebounding.

You can also skip rope at ordinary times. Skipping rope is also an aerobic exercise with weight loss effect, which can only be carried out in a small open space. It only takes a few minutes to improve the respiratory rate and heart rate, and you can lose weight quickly and effectively. As long as you persist and are not afraid of rebound, skipping rope can also exercise your sensitivity.

Step 5 ride a bike

Compared with other aerobic exercises such as running, cycling to lose weight is more refreshing. To lose weight by cycling, you must do the following:

1, be sure to get up early. In the morning, people's body is only in the most vigorous period, and getting up and exercising can better accelerate the body's metabolism.

2. Choose a good location. At ordinary times, everyone is busy with work and study, and we haven't had time to appreciate the people and things around us. Therefore, in order to increase the interest of losing weight and make up for our shortcomings, it is best to choose outdoor.

3. Not exercise. Sometimes you can't squeeze out special time to lose weight. You can ride your bike or go to work twice every 1 week.

minimum duration

It is most reasonable to do light exercise one hour after meals, moderate exercise two hours after meals, and high-intensity exercise three hours after meals.

Based on this, several optimal exercise periods can be deduced:

Morning session: 3 hours after breakfast to before lunch.

Afternoon: 3 hours after lunch to before dinner.

Evening session: 3 hours after dinner to bedtime.

Why not exercise immediately after meals?

1, the increase of insulin secretion after meals can inhibit lipolysis, and the energy source is limited. Because there is less fat decomposition, it is not appropriate to carry out weight loss exercise at this time.

2, stimulate the stomach: exercise after eating a full meal will bring mechanical stimulation to the stomach, so that the dissolved matter in the stomach will vibrate left and right, up and down, which is easy to cause vomiting, stomach cramps and other symptoms.

3, affecting the effect of weight loss exercise: after eating, the parasympathetic nerves in the body are easily suppressed. If the body wants to exercise, the exercise effect will be discounted.

4, blood flow distribution disorder: after eating a full meal, the digestive organs need a lot of blood for digestion and absorption, and the whole body muscles also need a lot of blood to participate in exercise, so it will seize the blood capacity of the digestive organs, leading to digestive and absorption dysfunction, not only affecting the exercise effect, but also causing harm to the body.

Realization mode

belly dance

If you are not confident enough, or if you are looking for a different sports course, belly dancing may be very suitable for you. Unlike most people's imagination, belly dancing is not only as simple as twisting the belly, but also involves many movements of turning back and stretching the whole body. Its fitness effect is similar to the static action of yoga.

dance

Even if you start learning ballet when you are not in kindergarten, taking dance classes can be an interesting way for you to exercise! Latin dance, jazz dance, break dance, pole dance, ballroom dance, or street dance, as long as you like and are interested, you can learn! Dancing can get rid of your excess fat through a lot of exercise!

Sports film

The advantage of sports movies is that they can realize the dream of fitness and weight loss without leaving home, especially for housewives. There is no need to make excuses to say that there is no dressing room to change clothes or that you are not used to a multi-person fitness room. You can follow the sports video at home and lose weight as you like without interference!

Physical therapy ball

If you pursue all-round physical fitness, then fitness balls are the best choice. Accompanied by soft music, you can relax wholeheartedly and integrate with the fitness ball in the most stretching posture, which is the highest realm of the fitness ball. A simple action can lose weight, and the effect is particularly strange!

health

Fitness is still very fashionable. Fitness instructors will formulate corresponding weight loss methods according to different personal situations, which are particularly personalized and targeted!

Twist hula hoop

Hula hoop, also known as fitness circle, is a sport suitable for all ages. Regular participation in hula hoop can keep a good figure and make the waist of the body

Twist hula hoop

Abdominal, hip and leg muscles are not stiff and degenerate. Moreover, hula hoop can also help the peristalsis of the intestine, help digestion and defecation, better assist slimming and help clear the garbage in the body, and achieve the beauty effect!

rope skipping

Skipping rope, which consumes 400 calories every half hour, is a very effective aerobic exercise and also a bodybuilding exercise. It is of great help to the heart and lung system and other organs, coordination, posture and weight loss.

Kick boxing

Kicking boxing, please don't associate it with "barbarism" and "violence". Kickboxing was originally introduced by boxers and professional aerobics players in New Zealand. The specific form is to mix boxing, karate, taekwondo, kung fu and even some dance movements together, with strong music, which is the unique style of aerobics.

Thighs, buttocks and abdomen

Yes, this kind of fitness course is to exercise effectively in the place where fat is most likely to deposit on the body or the place you hate the most, such as the title! Join this fitness course and you will complete a series of exercises tailored for you!

climb mountains

Mountain climbing can not only exercise, but also cultivate people's sentiment. It is a good fitness project. It can not only strengthen muscles and bones, but also improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body, enhance the cardiopulmonary function and enhance the disease resistance. Lose weight while exercising! But you should know your physical condition before climbing the mountain, and the old, the weak, the sick and the disabled should be cautious.

climb mountains

pilates

Pilates, from Germany, is a static fitness exercise, focusing on the training of body muscles and physiological functions, such as waist, abdomen, back, chest, buttocks and other parts, and controlling muscles for a long time through some slow movements to achieve the purpose of consuming energy in all parts of the body. But mm must be practiced under the guidance of a professional coach.

run quickly

Running is the most convenient exercise. It only takes half an hour every day, and you will find that after running, the whole person's mental state will suddenly improve a lot!

Running is also related to interest. Some people think running is too boring and troublesome. Actually, running is not like this. If you don't like running, it only means that you haven't done your homework well. Choosing a suit of sportswear and buying a pair of favorite running shoes when you are ready to run can increase the fun of running.

Do enough warm-up exercise before running, so as to avoid the possible injury caused by running, and also enhance the sports effect of running, so that we can burn fat faster.

Body movement

Wii fit is a unique somatosensory game, which uses the Wii balance board to play the game. In the game, players can swing from side to side to play hula hoop, twist their bodies to practice pitching skills, and even practice yoga with it!

Correct approach

The simplest exercise-jogging

When jogging, keep your upper limbs relaxed and your lower limbs elastic to prevent injury. Jogging posture doesn't have to be like a professional athlete, as long as you exercise at a relaxed speed. Relax your shoulders and avoid having breasts. Natural swing arm, even breathing, two-step or three-step breathing, is conducive to regulating lung function. Lean forward in a natural and comfortable range. If you lean forward too much, it will increase the burden on your back muscles; If you lean back, it will lead to excessive tension in the chest and abdomen muscles. Don't shake your torso from side to side or fluctuate too much. Send your hips naturally when your legs swing forward, and pay attention to the rotation and relaxation of your hips. Legs and knees swing forward and straighten, instead of lifting up. Lateral movement is easy to cause knee injury. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. Pay attention to the cushioning of calf muscles and achilles tendon when landing. When your feet touch the ground, gently touch the ground with your forefoot.

sit-up

The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful. The correct way to do sit-ups is as follows: lie on your back on the floor mat, with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups.

Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests. Finally, try to cross your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. It should be slow, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.

The best performance of sit-ups: under 30 years old, it should be 45~50 times/minute; At the age of 30, it is best to reach 40~45 times/minute; At the age of 40, it should be about 35 times per minute; At the age of 50, we should strive to reach 25~30 times per minute. Women can lower their standards appropriately.

rope skipping

Correct posture: the upper arm and elbow are close to the body, and the rope is shaken with the strength of the forearm, and then the rope is shaken with the strength of the wrist. The height of the jump should be based on the rope just passing under your feet, and your knees are slightly bent.

Skipping rope should not be less than 4 times but not more than 6 times a week. Each skipping time should be controlled between half an hour and two hours. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.

hula hoop

Shaking the hula hoop is a kind of full-body exercise, which can achieve the effect of slimming.

hula hoop

But exercise time must be long enough. Because the intensity of hula-hoop shaking is not very strong, only by extending the exercise time and continuing to exercise to the stage of aerobic exercise can we consume the fat and excess calories stored in the body. How long should I shake it to achieve fitness effect? You may wish to refer to the "333" campaign promoted by the State Sports Commission. You exercise for at least 30 minutes three times a week, and your heart beats 130 times. Because the exercise intensity of shaking hula hoop is not enough, if you want to improve your heart rate, you must speed up the shaking.

Take the stairs every day

Taking the stairs is a very simple exercise, as long as you take fewer elevators every day and stick to taking the stairs. When walking, I tiptoe, but I have good muscles to tighten my calf and make it tight, thin and beautiful. As long as you walk for half an hour every day, you can lose weight well without wasting time. It is a standard way for office workers to lose weight. Of course, this is not limited to office workers, we can also walk around our home by ourselves.

heat consumption

Swimming: Consume 175 calories every half hour. This is a coordinated movement of the whole body.

swim

It is beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.

Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.

Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.

Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.

Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.

Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.

Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.

Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.

Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs.

3 exercise to lose weight with half the effort editor

Fat is a stubborn tissue, and it will be released and converted into energy only when the human body constantly sends strong signals to it. Short and strenuous exercise will only consume sugar in the body; Only when the exercise lasts for a period of time and the sugar stored in the body is used up, the muscles that exercise will signal the fat. The energy generated by fat release can make the exercise last longer, and the energy needed for the next exercise is provided by fat burning, so it can effectively eliminate the fat in your body.

Numbers can talk

Conventional exercise

Can reduce the chance of heart disease 1.5-2.4 times.

● It can reduce the risk of diabetes by 2-4 times.

● It can reduce the risk of colorectal cancer by 2-5 times.

● It can reduce the death rate of patients with heart disease 1/5.

Calculate the intensity of exercise for yourself

The ideal exercise intensity is about 70% to 80% of the fastest heart rate, that is,

(220–your age) ×70%= your target heart rate. For example, if you are 30 years old, your ideal heart rate during exercise is about (220–30) × 70% = 133, that is,133 beats per minute.

What kind of exercise is appropriate?

After doing exercise, I feel very comfortable, not too breathless and not too tired.

If after exercise ~

Talking, not singing = proper exercise.

Talking and singing = not enough exercise.

Can't talk, can't sing = excessive exercise

The way of exercise

Cardiopulmonary endurance sports: brisk walking, swimming, cycling, dancing, skipping rope and ball games.

Running is not recommended, because running will bring too much pressure to obese knees.

Second, exercise makes muscles more endurance.

Sit-ups, stairs, push-ups

Third, exercise makes muscles and joints softer.

Exercise can make you more attractive.

Taylor, an American sports scholar, believes that exercise can fully awaken the body and mind, because during exercise, endorphins will be produced in the brain, and exercise can also resist stress, and it can also be used to treat depression patients with remarkable results.

333 sports plan

Everyone makes a 333 campaign plan for themselves:

Exercise three times a week.

Exercise for 30 minutes at a time

The heartbeat is about 130 times per minute.

Aerobic exercise to burn fat effectively;

Freestyle 1 and 12 minutes can consume 836KJ of heat.

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. 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.

4 weight loss principle editor

Neurological and endocrine functions. The reason why normal people can maintain a relatively constant weight is mainly the result of the relative balance of synthesis and catabolism under the regulation of nervous system and endocrine system. In obese people, this regulatory function is disordered and metabolism is disordered. Anabolic metabolism is greater than catabolic metabolism, and excess sugar and fat are stored as fat. Strengthening exercise can improve the nervous and endocrine system, restore its normal regulation of metabolism, promote fat metabolism and reduce fat deposition.

Exercise to lose weight will increase the consumption of fat and sugar in the body. After the fat in food enters the body, it is decomposed into free fatty acids and triglycerides, which enter the blood and are stored in fat cells. If you eat more fatty substances, adipose tissue will increase. In addition, too much sugar food will be converted into adipose tissue and stored in the body. When you increase the amount of exercise, muscle activity needs calories, so the utilization rate of free fatty acids and glucose in the blood increases, and fat cells can't be replenished, but they have to spend, so they shrink and shrink. Exercise to lose weight should be moderate, with a reasonable diet, otherwise it will consume muscle glycogen and do great harm to the body. Moreover, the weight loss effect is good. According to personal physique, I lose more than ten kilograms a month.

5 cooperate with method editing

In addition to exercise to lose weight, people should also cooperate with other methods appropriately, and the effect will be more significant.

yoga

Eat less and eat more.

It means don't eat too much, you can eat less at a time, but you can add more meals, so that your stomach won't be too hungry or bloated.

Massage method

It is to go to a professional massage institution for acupoint massage and promote the movement of fat through the massage of a masseur.