1. As we all know, the combination of aerobic and anaerobic exercise has the best effect. As a crowd whose main goal is to lose weight in the short term, pure aerobic exercise is of course the best.
Before any exercise, please do stretching and warm-up. Stretching is based on 10- 15 action combination, and the body sweats slightly after 10 minutes. Specific stretching actions and methods can be Baidu.
After stretching and warming up, you can start aerobic exercise (running, skipping, HIIT and swimming). For Xiaobai, brisk walking+jogging is a good start, and the exercise duration is about 1 hour.
4. A combination of brisk walking for 30 minutes and jogging for 30 minutes can be adopted in the early stage, and the jogging time will be increased bit by bit, so as to reach about 50 minutes after two weeks. In an indoor treadmill, the speed is usually 7-8km/h, and it can be faster when running outdoors.
5. Prepare high-quality sports equipment before exercise (a pair of professional running shoes with shock absorption effect and a pair of knee pads). People's knees are very fragile, so they must be protected during exercise to prevent injuries.
6. Never believe that long-term running legs will thicken. As long as you stretch well before and after running, it won't get thicker at all. I've been running 1 year, and my thighs have lost weight instead of getting thicker.
7. Little friends who like skipping rope jump continuously for more than 1000, and the effect is no less than running continuously for 30 minutes. HIIT is also a good choice for reducing fat. Find a yoga mat and spare 20 minutes to do a group. The effect of reducing fat is absolutely overwhelming. There are many HIIT sports combination videos on the Internet, so you can follow them.
8. Anaerobic exercise combined with aerobic exercise is better. I insist on doing two groups of abdominal muscles and abdominal muscle tears every day for 8 minutes, a total of about 400-500 times, and the long-term persistence has obvious effects. You can make the number of exercises every day according to your own situation.
9. Long-term exercise in the gym or at home can easily make people feel bored. It is suggested that indoor exercise should be combined with outdoor exercise. Besides running for fitness, I also like playing badminton, climbing mountains and riding bicycles. Establishing a circle of friends who love running, mountain climbing and ball games is more conducive to forming good exercise habits.
Diet: abstain from sugar and oil, five meals a day.
1. Learn to calculate the daily intake. It is suggested that the daily intake of pure protein should be about1.51000 of body weight (for example, if the body weight is 60KG, it should be 60× 1.5=90g of pure protein).
2. The daily weight of carbohydrate foods (i.e. coarse grains) should be 5/ 1000 of the body weight (if the body weight is 60KG, it should be 60×5=300g), and the staple food must be eaten (in batches) before noon.
4. Drink at least 2500ml (about 8 glasses of water) every day, and increase the amount of water according to exercise. When cooking by yourself, please use olive oil, rapeseed oil, linseed oil and tea seed oil, and don't use any other oil products.
The fruits eaten every day are mainly apples, kiwis and grapefruit (these fruits are not high in sugar content). It is best to eat only one kind of fruit every day, in the morning or morning, and not in the afternoon and evening. Meals should be added around 10 in the morning and 15 in the afternoon. You can choose protein/cucumber/tomato for meals.
6. Pay attention to the choice of ingredients when eating out. For all dishes that are too greasy, it is best to rinse them with a bowl of clear water before entering. Five meals a day are guaranteed to be eaten before 7 pm, and no food is eaten within three hours before going to bed.
7. Breakfast combination: high-quality carbohydrates are mainly coarse grains (potatoes, oats, corn, pumpkins, yams, millet, brown rice and other coarse grains), high-quality protein is mainly aquatic products such as chicken breast, egg white, fish, shrimp and shellfish, skim sugar-free milk, and vitamins and fibers are mainly various vegetables.
8. Lunch combination: high-quality carbohydrates are mainly coarse grains, high-quality protein is mainly aquatic products such as chicken breast, egg white, fish, shrimp and shellfish, skim sugar-free milk, and vitamins and fibers are mainly vegetables. Dinner is the same as lunch, except that we don't eat staple food.
Methods: Punch supervision and scientific persistence.
1, learn the effect of punching in to supervise the exercise to reduce fat. Punching in includes two links: one is sports, and the other is sharing sports records. In order to better urge myself to achieve the effect of losing weight as soon as possible, I specially joined a fat reduction supervision punching group, where I punched in my daily diet and exercise.
2. I also made a 100-day training chart myself, marked the daily training situation in the column of daily plan, and adjusted the exercise plan in time according to the weekly persistence. This kind of record itself is also an encouragement and supervision for ourselves, which can help us stick to it better.
3. If you want to see the effect of losing weight as soon as possible, scientific persistence is very necessary. At first, with ambition, you can really stick to it every day, but after two weeks, people will be physically and mentally exhausted.
4. After two weeks, you can appropriately adjust the daily adherence times to about 5 times a week. After 5-6 weeks, you can adjust it to about 4 times a week (practice every other day, the best effect).
After a period of persistence, the habit will be fully formed in about 3 months. After exercise becomes a habit, it is not so difficult to persist.
6. It is suggested that at the beginning of the movement, it is best to find a suitable partner circle and supervise each other in the form of punching cards and teaming up. It's better to listen to a concert while running with headphones on. When running, I often listen to songs such as "Broad Sky" and "Walk the Road of Life".
Conclusion:
On the way forward, you will encounter all kinds of obstacles and have all kinds of excuses for not persisting. Try to overcome these obstacles in your own way. The process of breaking down obstacles is itself a fortune.
On the way forward, you will also make many friends, and everyone will influence each other and move forward hand in hand. In the end, you will meet a better self, your happiness and happiness will be unparalleled, and your three views will be rebuilt.
Achieving these small goals is not the end of one thing. On the contrary, you just get the key to another world and a new starting point, and you will have more courage and wisdom to face new courses.
In your eyes, all the scenery you have seen is hidden. In your body, there is a path you have traveled.
Finally, use a song "Long Road to Life" to encourage everyone:
The road around you is not tired at all.
Walk with you for a while.
Cross the peak and see another peak.
Push the goal far and keep the ideal ahead forever.
The road is rugged and not afraid of tempering.
May the bitterness and joy in your life also be appreciated.
There are mixed feelings.
Enjoy snow in the wind and flowers in the fog.
It's no use turning around happily.
Enjoy every beautiful day around you.
I also want to make sure that beauty is at my feet.
-End of full text-
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