Break the myth that we must continue to exercise more than 30 minutes, 10-15 minutes of exercise can achieve good results.Many people think that exercise must be more than 30 minutes to achieve weight-loss results, but now found that as long as the daily insisted on taking the time 10 to 15 minutes to achieve weight-loss results.
principle
10 minutes of small exercise stimulates the metabolic changes for 1 hour 10 minutes of fitness method and 30-40 minutes a concentrated exercise compared to 30% more fat can be reduced, but also can effectively enhance cardiovascular endurance. Shows that as long as women can insist on walking 10 minutes a day, women can be able to concentrate more than twice as much abdominal fat and, according to foreign media reports, only 10 minutes of exercise, can make the body produce up to 1-hour metabolic changes Some metabolic changes that begin after 10 minutes of exercise on a treadmill are still detectable after 60 minutes of rest, and usually people's heart rate quickly drops to normal after about 10 minutes after stopping exercising.
No time to exercise how to lose weight?
First, your diet needs restraint
From the diet, in accordance with the principle of caloric intake of 30 calories / kg body weight, daily calorie intake should not exceed 1920 kcal, the energy ratio of three meals a day in accordance with the allocation of 3: 4: 3, that is Say breakfast and dinner calorie 576 kcal, lunch calorie is 768 kcal. In addition, I suggest that you eat daily to achieve low fat, low calorie, high protein, in particular, is to eat less fried foods, puffed Food, eat more fresh vegetables, eat half a catty of fruit a day, proper intake of high-quality protein such as fish, lean meat, soy products, dairy products, but also pay attention to avoid some bad eating habits, such as eating rubbish snacks, bedtime eating .
2. Abandon your boring exercise
Some have tried to get into the gym to experience the sport in order to live a healthier life, and finally get disappointed because finding a run on a machine or riding a playful bicycle without expression is very Boring. Anything you want to persevere, in addition to have the necessary perseverance, you also need to find pleasure and enjoyment in this principle is particularly important for a woman, and some people really can treadmill Of sweat to find pleasure, but some people just can not enjoy this kind of place to run.Therefore, the most important thing is to find a so that they do not feel boring sport.For example, dancing, aerobics, even running is not necessarily limited to If your home has a good view of the area, you can enjoy the fun by running and watching the scenery while running with your beloved dog everyday, or you can go to a fitness coach Most of the time, private fitness coaches are passionate and helpful people, telling them you're bored Project, many times they can help you find new fun.
Make the plan a little more detailed
Every day there are new things waiting for us to deal with, have a real free time so that you think there are few opportunities to go exercise, so many people in order to maintain exercise habits, the exercise of this matter into daily life However, sometimes this will not work because you schedule the plan too general, for example, most of the people who put on the schedule 'at least one exercise last weekend did not go there at most, and the fitness trainer The proposal is to write the schedule of 'Saturday afternoon at 3:30 pm and fitness for half an hour' on the schedule. The more detailed the schedule, the better it is written, and even the entry of sports and colleagues, the more detailed The more the schedule will make you feel it is a formal thing must be done, rather than non-essential.
4 no longer think about the effect of the problem
Many people who tried sports but did not persevere in the end had an idea: 'Last time I insisted for a while and finally gave up. Anyway, I will never be able to hold a plan to the end, so I will not go to exercise again. . "Such an idea can easily become a reason to stop people from continuing their movement, but in fact it is better to walk for 5 minutes than to sit on the couch for 5 minutes and to do 10 minutes for exercise, A small amount of exercise does not make you slimmer, but it is good for your body's basic health needs to be able to exercise the right amount of exercise daily, although these benefits do not make you feel right away. So stop sitting There thinking there is no effect on the time spent sports on you in the end, stand up and move about it, any small gain is better than nothing at all.
5. Turn off the television for a while
Many people who complain that they can not squeeze time out are simply not busy people who rush to work because you never stopped to see what they were doing 24 hours a day. And to record how to spend 24 hours a day, you will find that in fact, everyone can take out some time to move out.For example, many professional white-collar workers will only do one thing after get off work, that is, into the sofa to turn on the TV, If you set yourself a rule, you should not turn the TV on right after get off work every day. Instead, you go out and exercise for a while, and the result is surprising because you will find that you can still return to the television after completing 20 minutes of exercise Enjoy the fun of television.
6. Use leisure time
Not every exercise needs more than half an hour for the entire time, every 10 consecutive minutes of exercise can make you have gains. There are a lot of 10 minutes out of everyday life, because you are two formal There's always going to be some so-called idle transitional time in the middle of things, and you can make the most of these idlers when you spend leisure time, for example, you can go for 10 minutes after breakfast, lunch and dinner This will not only refresh you, but also help you digest after a meal, find out what time of the day you have these 10 minutes, then add in the exercise.
7. Learn to seek help
Some people who can not find the time to exercise are not actually people who live on the sofa or in the internet all day long. They do indeed have too many affairs at hand. They have too much work, laundry, children and social activities Occupy the entire living space.This group of people will be regarded as a unique model, but often live very tired, because they are used to dealing with all their affairs of life, not their own time, even put down the housework to exercise are extravagant If you really want to find time to go exercise, then go for help.Maybe just need to help your family or friends to take care of your child in the hour you go to fitness.If you have a good income, you can ask people to clean Your room, this will give you a lot of free time to dominate.
8. On the way to exercise
Breaking the need to go to the gym is the idea of exercise. People have access to work from one place to another almost daily, a process that can be used as a time of exercise. People go to work every day, go out to meet clients, go shopping Buy something, or go to a friend's house for dinner or a coffee shop, do as much as you can to get rid of the shackles of the vehicle when you do it, try to walk as long as you want for more than 10 minutes and make you feel Heart rate, it is already exercise!
9 unconscious exercise
Even in the same hut without sports facilities, people with the same age, gender, and size can actually achieve 500 kcal / day in energy expenditure, which is due to the unconscious exercise among individuals 'The number of different causes.' Unconscious exercise 'refers to those little movements that are not easy to detect, for example, some people do not like to sit for a long time, but often get up and move and fat and thin compared to the' unconscious Exercise 'situation is much less.Such as fat people and thin people do exactly the same thing, fat people tend to use the least effort to complete the task, can take less step by step less, can sit Not standing, the result is always less than the lean person consumes less energy in the same situation.
'Send benefits: come and see how you should lose weight?'
Want to lose weight healthy? Want to get a monthly reduction of 8 pounds of weight loss program?
attention '39 weight loss fitness college ' (ID: paireliang or scan the upper side of the two-dimensional code), and then reply to keywords 'Day' , Nine girls immediately give you!
