1, the best way to lose weight.
The best way to lose weight is to combine aerobic exercise with anaerobic exercise, which can improve the effect of burning fat. The following is the best training method for fitness and weight loss.
Treadmill running
Running on the treadmill can control the running speed, consume calories and achieve the effect of burning fat. Running on the treadmill for 40 minutes every day can burn fat. It is best to warm up before running, walk slowly on the treadmill at a speed of 4km/h for 5 minutes, then slowly adjust the speed to 6.5km/h and jog for 40 minutes. This process should not stop. After finishing, stretch the whole body, especially the leg muscles.
Step 2 sit-ups
One * * * does four groups of sit-ups, and each group can have a proper rest. The rest time is a set of sit-ups. The first group can do 25, the second group can do 23, the third group can do 2 1, and the fourth group can do 2 1. After the end, you need to stretch your waist and abdomen to avoid physical injury.
3, flat plate support side bending leg
While doing flat support, lift the left leg off the ground and tighten it to the waist, and then return to the initial action; Then switch to the right leg and do the same action alternately. Each leg is performed 12 times, 24 times as a group, and1* * as 4 groups.
Step 4 pull-ups
The first group did pull-ups, and then each group did it twice more than the previous group. Do 4 groups in one group, and then stretch all over.
Step 5 walk slowly
After the above aerobic exercise and two anaerobic trainings, you can do another group of walking slowly, which is beneficial to relieve muscle tension and help the body muscles recover. Walk slowly at a speed of 4.5 km/h for 20 minutes.
6. What is the best way to lose weight by fitness?
Eat more foods rich in cellulose.
Proper intake of cellulose can help reduce the calorie intake of food, and because cellulose can hinder the digestion and absorption of carbohydrates, it can help slow down the speed of sugar molecules entering the blood, help reduce the release of insulin, and can play a role in preventing obesity.
7. Reduce carbohydrate intake at night.
Weight-bearing training in fitness needs the heat stored by glycogen from carbohydrates, but the speed and opportunity of consuming carbohydrates will be relatively reduced due to the decrease of body metabolic function at night; And after eating carbohydrates at night, the body will release more insulin, which will cause these carbohydrates to be converted into fat and stored, so try to avoid eating too many carbohydrates at night.
8. Eat fish three times a week
Eating fish can not only help increase muscle, but also reduce body fat content. Fish contains relatively high beneficial fat, such as cold water fish containing omega-3 fatty acids, which can make muscles more sensitive to insulin, increase muscles and reduce fat content.
9, high calorie and low calorie intake cycle arrangement.
Although a low-calorie diet helps to reduce body fat content, it may also reduce muscle mass. But this problem can be avoided if we can cycle high calorie and low calorie intake. For example, eating a low-calorie diet for three days and eating a high-calorie diet for one day can help to lose fat without losing muscle.
10, exercise every day.
As long as it is not excessive exercise, fitness exercise can generally make the body produce hormone enzymes that promote muscle growth and reduce fat. High-frequency stimulation of exercise twice a day helps to promote glycogen consumption and prevent more calories in the body from being converted into fat.
1 1, reasonable aerobic exercise.
Although aerobic exercise helps to burn fat and lose weight, we should also grasp the amount of aerobic exercise. If you increase the amount of exercise excessively, it will increase sports injuries and affect your health. Therefore, the number of aerobic exercises per week is preferably 3-5 times, and the time of each exercise is preferably controlled within 1 hour.
12, warm reminder
The best way to lose weight is to adjust according to your actual situation. For example, some girls can't do pull-ups or sit-ups, or the amount of exercise is not suitable for them, so don't work hard and adjust. In fact, the way that suits you best is the best way to lose weight.