As long as you master the main points of exercise, weight loss can become very easy.
The emphasis is not on the number of times but it is slow and sure
When muscle strength training is done, most of us will use several sets of movements as the unit. When we set goals, we will mostly adjust the intensity by increasing the number of key points and increasing the number of groups. However, many people hurry to complete the action in order to achieve the number of goals. Instead, the effect is not good. Instead of increasing the number of groups in each week's greed, it is better to set goals for yourself first. Each action is slow and sure, but it can consume more calories.
There was once a fitness coach who shared that the biggest thing you can do is to do three groups when you feel like I'm going to die. Although painful, the last three groups must be the best. Remember to do it. Muscle stretching should be done at the end of muscle training to avoid strain.
Always aware of your muscles
Always remind yourself to maintain your correct posture anytime, anywhere. Do not hunched over. Stand naturally and tighten your abdomen and buttocks muscles. This is a conscious exercise that will allow you to slowly train your deep muscles. Once you can Tighten or relax your muscles and act flexibly on behalf of your muscles for optimal fat burning.
Muscle training supplements protein
After training, the reason why muscles feel sore is because the internal tissues are in a state of slight inflammation. With this process of continuous destruction and reconstruction, muscles become more and more powerful (that is, if you have finished muscle training. There is no soreness or lack of strength. So, after training, you can supplement yourself with some protein, protein, unsweetened soymilk, and low-fat milk. These proteins are good choices to help repair your muscles.
Small meals to prevent hunger
Once the body feels hunger, it will release a fat-storing signal. The body will also want to look for high-sugar, high-oil foods to supplement (this is why you always want to eat salty chicken in the middle of the night), so you will have three meals a day. 4. Divide into 4 to 6 small portions of the meal to eat. Don't let yourself feel hungry.
Aerobic exercise needs to include high, low intensity
The body is very easy to adapt to exercise intensity. If you choose the same type of aerobic exercise each time, do the same intensity and time, the body will no longer feel tired (and it is no longer effective!) Each time you choose a different one Aerobic exercise, with different strength settings (except treadmills, slides, steppers, and bicycles). If you run on your own, run for 20 minutes at medium speed before you catch it. 10 minutes of jogging. This type of exercise can increase fat burning efficiency by 36% compared to normal running!
Continuous exercise time, same as the effect of multiple movements
Some people will find reasons for themselves. Oops, I can't take time out every day because it's a good time to spend time! But studies have shown that continuous time exercise and multiple exercise add up time are actually the same ( For example, 30 minutes and 3 10 minutes of exercise), so you can grasp every small opportunity that can be exercised. For example, get off at a distance of two stops in the morning when you are off work, or do 20 dumbbell exercises in a bed first.
Finding ways to reduce stress in life
Studies have confirmed that psychological stress does make people fat. This of course is related to the fact that when we feel stressed, it is easy to seek food comfort, but it also has a slight relationship with hormone secretion. If you work, life makes you stressful, look for You can put your own pressure on it. Yoga, running is a good way. With exercise stretching after exercise, the secretion of endorphins can also make you feel better.
Movement must change
In addition to changing tastes, it makes us less likely to be bored in sports. We can do more and more different types of exercise, and we can also allow different muscles to develop. With flexible stimulation, we can continue to make the body "challenging." State, but need to consume more calories.
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