Strategy I. Weekly exercise 3-5 days before getting thinner Aerobic exercise can strongly burn fat, while muscle exercise strengthens muscles, tightens lines, and improves metabolism. The two complement each other. Want to lose weight, these two kinds of sports can not be neglected. However, at the initial stage, aerobic exercise should be the main factor and muscle strength should be supplemented to reduce body fat. After 1 and 2 months, in order to prevent the basal metabolic rate from slowing down and slowing down or stagnating the body weight, it is necessary to increase muscle exercise time before continuing weight loss. If you want to lose weight, you must strictly perform weekly exercise 3-5 days 30-60 minutes alternating with aerobic and muscle strength, or exercise 3-5 days a week, each exercise for 60-90 minutes. If you can't really discharge 30-60 minutes a day, it's okay to divide up the fractional time movement method. If it lasts for 3 months, it will surely be beautiful. For example, if we had to jog for 30 minutes a day, we could change to 10 minutes in the morning or in the evening. At noon, we can reach the principle of “30 minutes a day†by climbing stairs or walking for 10 minutes. Strategy 2, morning exercise is the best time to lose weight It also takes 60 minutes to exercise. The best and most efficient time is in the morning. Because people's metabolism in one day follows the following pattern: Before you wake up in the morning, metabolism is at its lowest point. It then slowly rises to its peak after dinner, and then stays horizontal until you go to bed and then you gradually fall. Both diet and exercise can change the speed of metabolism. If you exercise immediately after you wake up, your metabolism will increase early, and you will increase all day and consume more calories. So the real benefit of exercise is that it can consume calories in addition to exercise, and can consume 180-400 calories more than usual during 6-8 hours after exercise. If you can do 5 morning walks in 1 week, complete a distance of 4500 meters each time. In addition to exercise, it can consume 250-400 calories, plus the added value of 180-400 calories after exercise, which can reduce 1.8 kilograms of fat in 1 month and reduce 21 kilograms in 1 year. In this 21 kilograms, it is not water or muscle that is lost, but the fat you need to reduce most! Arranging yourself to exercise in the morning can be more effective. Getting up early for one hour is not a problem, but a question of willingness or not. After you get up early, take a shower, and start a day with a full-hearted, ruddy look, you will find that life is more positive and efficient! Strategy 3: Make your heart beat faster but not too strong The effect of weight loss is related to how long you exercise. Therefore, it is best not to choose the kind of exercise that will make you tired and half dead. For example, although it takes a long time (if you finish) to do 50 pushups, you will probably feel very strenuous! But if you take a quick walk (as if you were hurrying to punch the card before working hours) for 10 minutes instead, you will feel relaxed and happy, and it will take up to 10 times the amount of calories you put forward! Strategy IV. Exercise intensity is enough The intensity of aerobic exercise should be at least 60% of the maximum heart rate. Therefore, for example, visiting a department store on a weekend to see flowers, although the day is also a leg sour, but the fat burning efficiency is not as fast as one hour, strong walking or stepping machine. For people who want to lose weight, do aerobic exercise with appropriate intensity for at least 30 minutes, so as to burn more fat. In addition to reducing your weight, you can also increase cardiopulmonary function and softness. Remember to choose a workout that will give you a little breath and not be too breathtaking. It will make you feel a bit tired, but it can still last for more than 30 minutes. Strategy 5, cross-training fast burning fat to do more with less Most people know that if you want to lose fat quickly and healthily, you should do 30-60 minutes of aerobic exercise! But to make time for exercise every day, not everyone can do it. In recent years, Cross Training, a popular cross-training exercise, has intertwined muscle strength and aerobic efficiency, and its fat burning efficiency is at least 15% higher than that of aerobic exercise alone. As long as you do less exercise, you can achieve good results, so that many busy modern people can easily exercise and lose weight. The cross-training muscle movement can promote blood circulation, make the blood flow more smoothly, and inhale oxygen during aerobic exercise, can increase the fat burning capacity of the muscles, and can even make the slimming effect double again! At the same time, cross-training is not only highly variable, but the muscle movement can also regulate the accumulated fatigue of aerobic exercise, reduce the accumulation of lactic acid, and make the body feel lighter! You can do aerobics with 1 minute of muscle exercise every 5 minutes, so that you cross 6-7 rounds, about 30-60 minutes. For example, a 5 minute stepper + 1 minute dumbbell exercise, a 5 minute stepper + 1 minute dumbbell exercise. Strategy 6, the longer the exercise time, the higher the rate of fat consumption, but do not exercise excessively Weight loss should be based on the principle of reducing fats that make you loose and affect health at the same time. It is really reduced to the point! Studies have confirmed that if only dieting is used to lose weight, 30% of the lost weight is caused by muscle loss. In theory, if you work hard and fit in with a healthy diet, fat consumption can reach 95%. For 30-60 minutes of exercise, 50% of the energy is consumed by fat, which is the best choice for novice sports users. Advanced players may wish to exercise for 60-90 minutes, when the fat supply energy reaches 70-85%. Excessive exercise for more than 90 minutes over a long period of time may cause you to fatigue due to excessive free radicals, damage to qi and blood or injury to sports injuries. Strategy 7, exercise to lose weight but also normal diet Dieting, the calorie intake is lower than the basal metabolic rate, it will cause the loss of muscles, even if it is slim down! When you diet for one day, the body's metabolic rate will naturally decrease by as much as 15-30%. Although you eat less, but the body's consumption is also less, in addition to making your weight loss more difficult, it will also affect health. What's worse, the central nervous system will be stimulated to increase appetite, allowing you to eat more. If you lose weight with normal balanced diet and exercise, you can avoid the problem of reduced metabolism. With exercise, it is necessary to eat a normal diet. Never just seek quick results. Strategy 8: Maintain 3 days of exercise after losing weight Exercise is the most effective and lasting way to lose weight. Maintaining healthy weight and a healthy appearance for a long time is a lifetime. The best way to choose exercise as a weight loss is to turn exercise into a part of your daily life. Have reached the goal of weight loss, do not rush to put the sports shoes out of reach! At this point you should have fully realized the continuous movement to make you happier and healthier! You can adjust the exercise 5-6 times a week to 3 times a week, and continue to exercise in order to increase your health level and maintain the results of weight loss. Strategy Nine, starting the first two weeks of exercise weight You read it correctly! In addition to the original weight recorded on the first day of weight loss, when you start to exercise continuously, please ignore the weight numbers for the first 2 weeks! Because, at the beginning of exercise, muscles increased day by day, fat burning was not as fast, and body weight did not fall. If you use a body fat meter, you will see that... Although you gain weight (or remain flat), body fat is Days are falling. As long as you don’t exercise because of exercise, be sure to eat and drink, and ensure that you will see a good weight loss after 2-3 weeks! Strategy 10. Aerobic exercise can effectively burn fat Aerobic exercise is recognized by the medical profession as the most effective fat burning method. What is aerobic exercise in the end? As long as it is a full-body, sustainable movement, such as walking, jogging, cycling, swimming, aerobic dancing, in-line skates, badminton, tennis, skipping, etc. As long as it lasts for more than 30 minutes, it is an excellent "aerobic exercise." Weight loss exercise must be based on oxygen, efficiency will be high! Prepare a pair of good sports shoes, sweat-absorbent breathable clothes; at least continue to do 30-60 minutes of aerobic exercise, you can achieve the purpose of burning fat. Before and after exercise, you need to do 3-5 minutes of warm-up and relaxation exercises, such as walking, brisk jump and so on. Strategy XI. Muscle exercise enhances body sculpting Muscle exercise, simply put, is an exercise that increases muscle load, also known as anaerobic exercise or weight training. Such as dumbbells, elastic ropes, sit-ups, push-ups, and traditional yoga all belong to muscle power. Muscle power can create a lean body mass. If you don't want metabolic decline, weight loss becomes more and more difficult, and you must do muscle exercise. Because the muscle force exercise to help you out of the muscles, it is the main force of burning fat! The body only burns 4 calories per 1kg of fat per hour, and 1kg of muscle can burn 75-125 calories per hour (depending on the person, exercise intensity and time). And the muscles will make you look firmer and slimmer, the lines will be more compact and elastic. If your weight loss exercise is based on muscle strength, the effect will be reduced, because muscle exercise does not continue to increase the body's oxygen uptake, it is difficult to burn fat! Do not do aerobic, only muscle strength (do not burn excess fat, but continue to exercise muscle), it is likely to make the body like pork, in a layer of fat mixed with lean meat, not healthy! In the beginning of each aerobic exercise you can add 10 minutes of muscle exercise, for example, stepper 30 minutes + dumbbell exercise 10 minutes. Or the weekly exercise program adds 2 days of muscle training to help increase metabolism. Strategy Twelve, change the type of sports to enhance fun Walking with jogging or stepping on the treadmill, or deliberately adjusting the treadmill to different frequency bands, increasing the difficulty and challenge of the movement, "change the different types of sports" can also help you to seek new changes, excluding every day doing the same kind of exercise Boring feeling. Bedroom Furniture,Upholstery Furniture,Upholstered Fabric Bed,Upholstered Headboard And Frame DONG GUAN CITY CHING XIN INDUSTRIAL CO LTD , https://www.chingxin.com