1, weight loss platform period
In the face of the stagnation of weight loss, the most important thing is to maintain confidence and not be confused. Think about the problem from another angle, the metabolic efficiency is higher and the slimming effect is better ~
1, refusing diet meals
There is a view that diet meals are actually not conducive to weight loss. Because when you insist on clear soup and dried noodles and boiled cabbage with clear water every day, your body will get the signal of insufficient energy supply, so the metabolic rate of the whole body will drop. When you return to a normal diet, there will be a delay in your body's return to normal metabolism, which will easily lead to weight gain. Therefore, to lose weight, we should not only eat less, but also maintain the normal metabolism of the body. It is best to increase calorie intake appropriately, ensure at least 200g carbohydrate intake every day, and do proper exercise, so that the metabolic rate of the body will not slow down.
Caffeine is a good helper
Caffeine and catechol in coffee and green tea can improve the metabolic efficiency of the body in a short time and last for several hours. Studies have shown that drinking 2-4 cups of green tea can increase the body's metabolic rate by 17%, which is similar to a short-term moderate-intensity exercise. If you have the habit of drinking tea or black coffee, that would be great. Hang in there!
However, it is especially important to remind everyone that the tea and coffee mentioned here must be low-calorie drinks, without sugar and milk. This method is not suitable for physically developed teenagers.
Step 3 drink plenty of water
Slimming must not be without water! Almost all chemical reactions in the body require the participation of water. When the body is short of water, the metabolic rate naturally slows down. A study shows that adults who drink 8 or more glasses of water a day burn more calories than those who only drink 4 glasses of water a day. Drinking a glass of water or eating a fresh and juicy fruit before meals can not only increase satiety, but also keep your body running at a high speed.
4, pepper, you can have.
Spicy food is rich in a compound, which can effectively improve the metabolic rate of the human body in a short time. Although this method of improving metabolic rate lasts for a short time, the effect can be sustained and accumulated if some red pepper or white pepper is added to every lunch. You might as well add pepper to your diet, which really gets twice the result with half the effort.
5, exercise, or exercise.
Say 1000 words and 10000 words, to greatly improve the body's metabolic rate, you must do aerobic exercise! The best way to burn calories is to stick to aerobic exercise. If you walk 8000 steps every day (you can carry a pedometer with you) or do moderate-intensity exercise for more than 30 minutes, the excess heat in your body will be quickly consumed.
Remember: the metabolic rate is the best in the morning and the effect of exercise is the best!
2. The correct skipping rope will not get thicker.
Skinny leg is to reduce fat, and the effect of exercising skinny leg is slow, but it is more scientific than losing weight on an empty stomach for a month, and it will burn a lot of fat and will not rebound. Dieting and drug-induced weight loss work quickly, but at the expense of health. Not for stovepipe, easy to rebound. After the rebound, the chance of suffering from heart disease is greatly improved. But if you only exercise for fifteen minutes at a time, you will burn sugar, but you can't burn fat. After exercising for half an hour to lose weight, you will start to burn more fat. The longer you exercise, the more fat you burn. This is because the main energy for continuous exercise is fat rather than sugar. On the contrary, the energy of instant explosive exercise is sugar rather than fat, so this kind of exercise is not good for losing weight.
Stretching exercise after skipping rope
The stretching action after skipping rope is very important. Especially young women always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.
The specific method of stretching action is as follows:
Stand up straight, with one leg back as far as possible, the sole of your foot on the ground, the leg behind you kept straight, the front leg bent, and the body kept vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again.
People stand up straight, with one leg stretched forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front. Hold on for 8- 12 seconds, change legs and do it again.
Stand up straight, lift one leg, grab the shoes with your hands and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.
Generally speaking, the time required for a complete stretching exercise is about 10- 12 minutes. When you do this, you can open the joints and ligaments of your body. But it should be lengthened or shortened according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly.
Start skipping rope according to the plan, the length is self-determined, or you can train according to the above method.
After skipping rope, try to relax, take a deep breath for 5- 10 times, and then do stretching exercises on it. But when you do it now, each movement lasts 15-30 seconds. Also, you can add a few more difficult moves and play freely.
Adjust your breathing again, relax all parts of your body, and then walk on tiptoe until your temperature and breathing return to normal. Now you can replenish a lot of water!
In this way, the whole exercise is completed, with warm-up and stretching. Long-term exercise of calf muscles will not over-expand, but will only become tight and tight, with beautiful curves.
Time and frequency of skipping rope
Finally, talk about the time and frequency of skipping rope. Theoretically speaking, strenuous exercise is not allowed before meals and one hour after meals. Some people want to lose weight and jump rope before meals to reduce their appetite. This is unscientific. The best time for human activities should be from 3 pm to 8 pm. Friends who want to improve their skipping skills should not do it during this time. Personally, I don't advocate morning exercise. Some people "smell chickens dancing" in morning exercises, even get up at three or four o'clock to exercise, and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the heaviest before sunrise, there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh. So don't jump rope after sunrise if you have time. Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster. Each jump time should be controlled between 30- 100 minutes. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired.