How to properly exercise weight loss This time is better.

Why is some people take the most scientific and green sports weight loss method, but always thin? If you want to achieve weight loss effects through exercise, some of the privileges must be abide by, such as the frequency of exercise, and dietary arrangement after exercise. So how should you lose weight correctly? Let's take a look at it with Simplified Mei!

7 sports weight loss principles

1. Power training is indispensable

For additional fat, struggling to jump and dance an oxygen dance, and the fatal fat effect is not as half an hour to be trained. This is because the metabolic rate of muscles is relatively high.

The Aerobic Research Association of Dallas Aerobic Research Problem "The basic heat consumption of a pound muscle daily maintenance is 30 to 50 cards, but the heat consumption of fat is only 2 cards." So, , wants the body It takes more calories to consume more heat, and the ratio of muscle and fat must be improved.

Every week to enter the gym to do two weight training, or develop a habit of lifting dumbbells, can make the body muscles more strong and promote the self-consumption of fat.

2, segmented sports

Studies have shown that it is the same for 2 hours of fitness exercise, and it is divided into 40 minutes to do a total of 3 times. The fat is almost divided into a total of 2 times a total of 2 times.

Because each exercise, the highest metabolic rate may maintain the highest metabolic rate for at least 12 hours, and the body hoarding fat will also be rapidly consumed at this time. Therefore, doing exercise as segments, the weight loss effect will be better.

3, exercise for at least 20 minutes

Although it is said to be segmented, is "short-time

The premise of using fat energy is at least 20 minutes, and keeps rhythm 55% in the highest Hesso (the highest arrhythmine 220) Age), when the sugar dollar in muscle and liver consumes, fat can begin to be greatly utilized.

4, the action is simple and viable

When the weight loss is determined, it takes a good exercise method, and this exercise method is simple and effective. It is basically not deliberate to learn. For example, how to exercise muscles, how to do action, etc., it is best Will see it, then you can do it. Because weight loss is physical activity, it is not technical, and the action must be simple and clear and easy to perform.

For example, the simple six practice movements: raising legs in place, withdrawal + knee after the land, then withdraw half of the place, the front kick, the left and right steps are half-squat, the butterfly is twisted on the back.

5. Diversification of sports projects

Regardless of the weight loss method, it will encounter a platform period when it is time, and there is a state in which it will be reduced. This is because, when a movement is 6 ~ 8 weeks, the human body can gradually adapt to this exercise, the original sports load is not obvious to the body's stimulation. Therefore, the exercise strength and time cannot be unchanged, and the exercise load is adjusted in time as the exercise capacity is enhanced.

For example, lose weight is mainly based on a longer oxygen movement, you can choose jogging, dance, swimming, etc. On this basis, it is best to have 2 to 3 strength training per week to increase muscle, improve the basic metabolic rate, so that the weight loss effect can be better. In addition, high-intensity intermittent practice, running and other exercise methods have good results.

6, develop Good Eating habits

Stick to practice, and master the above exercise methods, diet people also need to pay attention to developing good eating habits. This is actually very simple, three meals a day need to control the dinner. Breakfast, normally eating lunch, dinner, do not hungry, do not overeating.

7, long-term persistence

You don't want to expect to lose weight, you can lose weight. "

Moreover, people who have just started sports may all find this phenomenon, that is, after the beginning of the regular movement, found that weight will suddenly increase a few kilograms, mainly caused by the body of the body. Thus, someone mistakes for the exercise, the more fat, so that the movement is given.

Besides, it is generally considered healthy weight loss velocity to per March minus 5-10%. If the weight loss speed exceeds 3 pounds per week, it means that the body will be damaged or heavy, and there will be a decline in resistance and the like.

This way to arrange sports time, better effect

Recommendation 1: Take advantage of the morning movement

If you are a person who loves to sleep, then it is necessary to change it. There is really no lazy diet, only if you have a good job, try to go to work in advance every day, ride a bicycle, or go downstairs After that, climb the stairs, these exercises are very objective.

Recommendation 2: Utilizing office zero time

We are not robot, no one will blame yourself, work for more than one hour, we can use the middle rest time, do deep, do high-raised legs, and zero breaking time is also conducive toWeight loss.Suggest 3: Don't forget at night

At the evening, it is generally resting at home. At this time, I will do it, it is best not to lying on TV. Although many people have this habit, now I have changed it is not too late, I can take a walk with my family, and cultivate my feelingsYou can also watch TV at home, using the evening time to help your family to do housework, which can consume fat.

When you take out time, you should do it when you lose weight. On the one hand, I want to be thin. On the one hand, there is no time, and the time reasonable arrangement will always be, master the reasonable time and method to exercise, the effect will be better.

Tip: The content of this article is for reference only, please refer to the consultation results of regular hospitals!