1, how to lose weight more motivated
1. Reward yourself
Just like giving candy to a child when he is good, you should reward yourself for the hard work of continuing to exercise. But this kind of reward definitely does not mean a big bowl of pork rice or cheesecake, because those "rewards" will make your efforts go to waste!
Think of something else, maybe a 1 cup of low-fat yogurt after sit-ups, maybe an essence bath after jogging for 20 minutes, maybe a sweet date after the gym. When you get rid of fat successfully, you can buy 1 tights to show off your slim figure. Hey! Is it better than the models in the clothing catalogue?
Find someone to exercise with.
It's always lonely to exercise alone, so you might as well find one or several friends. It's interesting for everyone to exercise together and keep their interest in sports. According to the experience of an experienced person, if you exercise alone, you will often put too much pressure on yourself, but if you find someone to accompany you, you can do it in a relaxed mood and have more fun, which will naturally increase your willingness to keep exercising. However, this friend must be a person who loves sports more than you. Never find a friend who doesn't exercise much, or you may both end up exercising less than 1 hour. You can meet for afternoon tea or watch a movie for afternoon tea.
Change the way you exercise
Are you tired of eating the same food every day? Similarly, doing the same exercise every day is unlikely to last! What's more, according to research, after repeating the same exercise for 2~3 weeks, the body will be completely used to the stimulation brought by this exercise, so the speed of burning fat will decrease. At this time, unless the intensity of exercise is strengthened, long-term exercise is ineffective! Sometimes I run, sometimes I jump rope, sometimes I go to the gym, and sometimes I do sit-ups at home, regardless of time and place. Sports is 1 free!
There is no harm in not exercising once in a while.
I suggest that you plan the exercise you can do tomorrow before 1 day, such as cycling in the morning, going to the nearby shops after lunch, and going home to do stretching exercise at night. If the itinerary is temporarily changed, such as visiting customers at noon and having no time for a walk, it is necessary to extend the exercise time in the evening or insert another walk time as compensation. If you can't, it doesn't matter.
5. Make good use of mini-sports courses
The research shows that it is best to follow the "333" principle, that is, three times a week, 1 time, 30 minutes each time, and the heartbeat 130 times/minute. But for many busy people, it may be difficult to spare a full 30 minutes in 1 day! Fortunately, there are many mini-sports courses now, which allow you to freely combine exercise time. For example, 3-minute or 5-minute gymnastics is an elastic exercise course you can refer to, and mini-courses are also the best starting point to help you turn exercise into a habit.
6. The benefits of self-hypnosis exercises
What are the benefits of exercise? Don't be told, please find out for yourself! Everyone exercises for different purposes. Some people are trying to lose weight, some people are trying to keep fit, and some people are trying to be healthy. So when you exercise, please imagine what you look like in 1 size clothes, so you won't give up so easily!
7. Set reasonable goals
What is a reasonable goal? Just like work goals, you can also work out the amount of exercise every day, starting with the amount of exercise that your physical strength can bear. Take sit-ups as an example. If you can do it 25 times, start from 25 times and increase it by 5~ 10 times every two weeks according to your physical condition. When you feel that you can easily achieve your predetermined goal, it means that you need to increase your exercise or change your sports.
8. Share your achievements
I heard someone say, "I jogged 1 month and lost 3kg!" " "When others are envious, do you want to try it yourself? In fact, for athletes themselves, sharing the effect of sports may be one of the biggest driving forces to promote their sustained sports. Therefore, when the benefits of sports are verified on you, remember to share them with friends and family immediately, which will strengthen your persistence and confidence in sports!
9. No plan is a plan.
How to do things without a plan? You must have such a question. But exercise is not doing things, and it doesn't need to be as orderly as doing things. Instead of haggling over the speed of burning fat, find something else to do. With friends, you can meet to play ball and swim; When you are alone, find a place to take a walk, even the park or even the community near your home is a good place to take a walk, and it is not bad to be close to your relatives!
2. Exercise three days a week
We also consume energy when we sleep. This kind of energy to maintain the minimum needs is called basal metabolism. In order to make up for these necessary calories in daily life, it is the calories we must consume in one day. With different age, weight and occupation, the required calories are also different.
The calorie intake in a day gradually decreases with the increase of age, including basal metabolism, but the function of the body decreases with the increase of age. If you don't understand this truth, if you still live the same diet or daily life at the age of 30 as you did at the age of 20, you will watch it become body fat without consuming nutrition. When I was young, I wouldn't be obese no matter how I ate it, but why is this happening now? In fact, this is not incredible but a matter of course.
Therefore, it is very important to keep the basal metabolism from getting fat. Although the implementation of diet control can make the body thinner, but in this way, the muscles will also be reduced. Muscle is the tissue that breaks down fat into energy, so if muscle is reduced, it will make fat difficult to burn, which means a body with less basal metabolism and easy obesity. It is meaningless to just blindly pursue weight loss, from which we can clearly understand.
However, fat, like carbohydrates and protein, is a very important nutrient for the body, especially fat is an indispensable energy source for endurance. When slow exercise lasts for a long time, muscles will absorb a lot of oxygen and break down fat into energy. This kind of exercise that needs oxygen is called aerobic exercise, such as jogging, swimming and cycling. In contrast, anaerobic exercise is an exercise that emphasizes instantaneous explosive power, such as muscle strength training.
Besides three meals a day, aerobic exercise is the key to success in losing weight. Not only to burn off excess fat, but also to keep a slim and curvy figure.
As long as you walk, you can make fat burn.
As long as you take a walk on behalf of aerobic exercise, three times a week, you can lose weight. Aerobic exercise is the most effective way to burn body fat, but unlike muscle strength training, its intensity can be calculated by the number of times and weight.
Let's take Miss A who usually exercises every day and Miss B who doesn't exercise at all. They both walk at the same speed. Miss A just caught her breath a little, while Miss B across the street was already having difficulty breathing. This exercise is a very comfortable aerobic exercise for Miss A, but it is a very tired anaerobic exercise for Miss B, so before you start exercising, you should first determine your exercise intensity.
Aerobic exercise should be carried out in the range of 50% ~ 80% of the maximum heart rate (220- age) (more than 40% due to personal factors), which is just the heart rate between "relaxation and slight fatigue".
About 5 minutes after the body starts to exercise, body fat begins to be converted into energy and really burns to 12 minutes. So, if it can't last more than 20 minutes, it's useless. Even if you want to keep exercising for a long time, you should grasp the number of heartbeats that won't feel tired.
Let's do the simplest aerobic exercise in order to burn body fat! What I want to introduce to you now is-walking. This is a sport that one can play anytime and anywhere, without any special skills.
Experts say _ "As long as you get into the habit of walking about three times a week a little faster than usual, you can get good results. Walking can not only eliminate obesity and maintain muscle strength, but also achieve the effect of relaxing tension and stress, because it can stimulate the brain. However, in any case, if you can't walk happily, you can't last long, so you must walk within a range that is not forced. "
First, with a walking plan, try to walk for 20 minutes three times a week. Because you finally have a chance to walk, please refer to the correct posture and walking method to achieve good results.
The speed of walking is the speed at which two people can talk to each other and sweat a little. Don't let your heart beat too fast. You can make some measurements while waiting for the red light at the intersection. After walking, you should walk slowly for a period of time to restore your heartbeat to its original number.
Remember not to walk forcibly when you are in poor health such as lack of sleep or hangover. In addition, if it is the first time for middle-aged and elderly people to walk, please receive a health check in advance to avoid accidents.