1, an effective way to lose weight by exercise
1. Anaerobic exercise+aerobic exercise
Anaerobic exercise is generally to exercise muscles by doing some weight lifting exercises. In this process, carbohydrates stored in muscles are decomposed because the human body needs to provide energy for the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the fat in the body will begin to be consumed. Compared with anaerobic exercise, aerobic exercise consumes more fat. So before aerobic exercise, you can consume carbohydrates through anaerobic exercise first, and then consume fat through aerobic exercise. This can get twice the result with half the effort.
2. Combination of whole body exercise and local exercise
Some people are only partially obese, such as thick legs and fat stomachs. People often think that the effect of losing weight must be very good as long as the right medicine is given, so they only exercise for obese parts. In fact, if you want to lose weight quickly, it is not enough to focus on a certain part of exercise. Some targeted sports don't consume much fat, so they need to cooperate with some systemic sports, such as running and swimming.
3. Do more outdoor sports
It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.
4. Exercise for at least 12 minutes each time.
Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise (not counting warm-up exercise). Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.
5. Grasp the exercise time.
The study found that light exercise for one hour after meals is the most reasonable; Moderate exercise should be arranged two hours after meals; You can do high-intensity exercise three hours after dinner. Based on this, several optimal exercise periods can be deduced: 3 hours after breakfast to before lunch; 3 hours after lunch to before dinner; 3 hours after dinner to bedtime.
2, honey water diet tutorial
The real meaning of losing weight is to control calorie intake first, and then consume excess calories in the body as soon as possible. Honey water diet will meet the first layer of weight loss requirements. Honey itself is low in calories and contains high-quality sugar, vitamins and minerals, which can burn human energy. As long as you add some honey to three meals a day, you can avoid the accumulation of fat in the human body.
For obese people, it is ideal to lose weight with honey water for three days and implement it regularly once a month. If you are overweight and want to lose weight 10-20 kg, do it twice a month, at least 6-7 kg lighter. Specific practices are as follows:
The first day of honey water diet: empty the stomach and discharge the stool.
Ingredients: honey, rose, green tea. Matching: after getting up in the morning, mix a cup of honey water with 2 spoonfuls of honey and 200ml warm water for breakfast; For lunch, make honey green tea with green tea brewed for 3 minutes and 1 spoonful of honey. After drinking two cups, add 1 spoonful of pure honey. You can drink 2 spoonfuls of pure honey during tea time; For dinner, add 1 spoon of honey to the rose tea brewed for 5 minutes and drink two cups.
Effect: on the first day, adhering to the honey water diet to clear the intestines can effectively discharge the accumulated feces in the body, and the average drinker will have a strong sense of defecation in the afternoon or evening. If you really feel hungry, you can eat 1 spoon of honey to relieve it. Because a completely empty stomach will make people feel a little dizzy, but this situation will gradually disappear after eating honey.
Honey water diet the next day: deep detoxification, abdomen.
Ingredients: honey, black tea and green tea. Matching: drink a cup of warm honey green tea in the morning, also made of green tea brewed for 3 minutes and 1 spoon of honey; Lunch consists of 2 cups of honey black tea brewed for 2 minutes and 2 spoonfuls of honey. If you feel hungry, you can add 1 spoonful of pure honey. Afternoon tea for a cup of pure honey water; Dinner is also 2 cups of honey black tea, 1 spoon of pure honey.
Effect: By using honey water to lose weight, the stool in the body has been discharged on the first day, but there are still many toxins and garbage attached to the intestinal mucosa. It is precisely because the stool is emptied that the next day's recipe can further achieve the effect of deep detoxification. On this day, you may feel that your stomach has been growling and the number of defecation is increasing, but most of the feces are dark brown, which is malicious in your body.
The third day of honey water diet: dilute renal toxicity and accelerate metabolism.
Ingredients: honey, green tea, mint. Matching: drink a cup of warm pure honey water for breakfast in the morning; Choose 2 cups of honey black tea and 2 spoonfuls of pure honey for lunch; Afternoon tea 1 spoon of pure honey; Boil the water with a little mint for 3 minutes at dinner, then add 2 spoonfuls of honey after cooling, and drink 2 cups as a staple food; If you feel hungry before going to bed, you can eat 1 spoon of honey.
Effect: On the third day, you have basically adapted to the adjustment of honey water diet, and the toxins in your stomach are discharged. Therefore, this day is mainly to increase the number of urination, so that the toxins accumulated in the kidneys and glomeruli can be discharged clean. When the weight drops to the ideal range, it can be consolidated with one month 1 time or one and a half months 1 time.
Exercise is also indispensable.
Use honey water to lose weight, don't ignore the importance of exercise. Because the main function of honey water diet is to regulate the stomach, clean the intestines and detoxify, exercise is the best way to burn excess fat 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. However, exercise to lose weight should be moderate, with a reasonable diet, otherwise it will consume muscle glycogen and do great harm to the body. During weight loss, aerobic exercise is recommended to burn fat, supplemented by anaerobic exercise to gain muscle, which can not only reduce fat well, but also help obese people shape and make their bodies more beautiful.
Having a healthy and slim figure has always been a dream of many people. Honey water diet is a way for many obese people to lose weight in order to realize their dreams, but many people fail to lose weight because they don't know enough about honey water diet. The above small series introduces the honey water diet in detail for everyone, hoping to help everyone achieve the goal of reducing fat and slimming.