Why do some people adopt the most scientific and green sports weight loss methods, but they always lose weight? To achieve weight loss through exercise, some codes must be followed, such as the frequency of exercise, diet after exercise, etc. Correct exercise to lose weight? Here's to learn about it with Xiao Bian!
1, strength training is indispensable
For reduced fat, struggling to jump an aerobic dance for one hour, the effect of reducing fat is less than half an hour weight training. This is because the metabolic rate of muscle is relatively high.
According to the Dallas Institute of Aerobic Research, the basic calorie consumption of a pound of muscle daily maintenance activity is 30 to 50 calories, but the calorie consumption of fat is only 2 calories. 'So, if you want the body to consume more calories on its own, Must increase the ratio of muscle and fat in the body.
Taking weight training twice a week into the gym or developing the habit of lifting dumbbells daily can make the body muscles firmer and promote self-depletion of fat.
2, segmented sports
Research shows that for the same two-hour fitness exercise, it is divided into 40 minutes to do a total of 3 times, and the fat consumed is almost divided into 60 minutes to make 7 times of a total of 2 times.
Because after each exercise, the body may maintain a maximum metabolic rate of at least 12 hours, and the accumulated fat in the body will be rapidly consumed at this time. Therefore, if you exercise as much as possible, the effect of weight loss will be better.
3, exercise for at least 20 minutes
Although it is said to be segmented and short-termed many times, it is not less than 20 minutes at the shortest time. From the perspective of promoting health, a single exercise can reach the health promotion effect in more than 10 minutes. However, the calorie consumption is reduced. From the point of view, only 10 minutes of exercise consumption is very small, and the main consumption is glycogen.
The premise of using fat energy is to continue exercise for at least 20 minutes and keep the rhythm above 55% of the maximum rhythm (the maximum heart rate is 220 minus the age). At this time, the sugar and muscles in the liver are consumed, and fat can begin to be substantially reduced. use.
4, the action should be simple and feasible
When dieters can make up their minds, they need a good exercise method. And this exercise method is simple and effective. It basically does not need to learn specifically, such as how to exercise muscles, how to do movements, etc. If you look at it, you can follow it and do it. Because losing weight is physical work, not technology, the action must be simple and clear, easy to implement.
For example, a simple six practice exercises are recommended: Lifting the leg high in place, withdrawing the original position + lifting the knee, retreating in place after the first step + kicking the front leg, stepping the left and right steps, starting from the back, and twisting the butterfly.
5, Sports Diversification
No matter what kind of weight loss method, it will encounter a plateau at a certain time and there will be no reduction. This is because after 6-8 weeks in a certain sport, the body can gradually adapt to this exercise intensity. The stimulation of the body by the load is not obvious. Therefore, the exercise intensity and time can not be the same, it is necessary to adjust the exercise load in time with the enhancement of exercise capacity.
For example, to lose weight for a longer period of aerobic exercise, you can choose to jog, dance, swim, etc. On this basis, it is best to have 2 or 3 times of strength training every week to increase muscle and increase the basal metabolic rate. To achieve better weight loss. In addition, high-intensity interval exercises, running away combined with other exercise methods also have better results.
6, develop good eating habits
After persisting in training and mastering the above-mentioned good exercise methods, dieters need to pay attention to developing good eating habits. This is actually very simple. You only need to control the dinner for three meals a day.
7, long-term adherence
You don't expect to lose weight in a single exercise. It's impossible to lose one or two pounds a day. This is not possible. Even if you exercise to lose weight, there is no obvious effect if you do not persist for one month.
Moreover, people who have just started exercise may find this phenomenon, that is, after starting regular exercise, they found that the body weight suddenly increased by several kilograms, which was mainly caused by the body's deployment of energy. As a result, some people mistakenly thought that exercise reduced fat, so that Abandon exercise.
Moreover, it is generally believed that a healthy weight loss rate is reduced by approximately 5-10% of body weight every three months. If the weight loss rate exceeds 3 pounds per week, it means that the body will be lightly or severely damaged, and it will be resistant at this time. Drops occur and so on.
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