The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bar and parallel bars (it is best to reach and exceed the basic training standards of high school physical education);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation.
The above items also apply to gyms. But perseverance is the most important thing.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than two or three years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that beautiful girls and handsome guys like to be around you. Wouldn't it be better?
Wish you success!
Question 2: What should I eat after fitness to achieve the goal of losing weight? Don't eat anything after fitness. Why don't you wash and sleep, because your goal is to lose weight. It is important to give up midnight snack and snacks. The heat of mung bean soup is lower than that of soybean milk, which is better. Drinking yogurt after meals can help digestion.
I hope it helps you.
Question 3: What should I eat before going to the gym to lose weight? Well, I'm good at it, hehe. Because exercise needs energy to consume fat, if the body has no energy, it will affect the consumption of fat, while fasting is counterproductive. So one to two hours before going to the gym, you should add 100 grams of carbohydrates. You can eat a banana, an apple, a watermelon and so on. Supplementing energy consumption can help you lose weight. Sharpening the knife is not a mistake! Some people blindly think that dieting can lose weight, but it is not. After eating, the body's metabolic rate will accelerate, which will help to lose weight. On the contrary, if you don't eat, your metabolic rate will decrease, which is not conducive to losing weight. Therefore, it is recommended to eat less and eat more meals during weight loss.
Don't eat immediately after exercise. If you need a rest, you can eat in an hour. You can eat one or two oranges after exercise, because oranges contain more vitamin C, which is helpful for muscle recovery after exercise, and you can also drink a glass of lemonade.
Just want to slim your waist and legs? Partial weight loss is not very good, and it is easy to build muscles. If you are a man, of course, the more muscles, the better, but a little less MM is better, and the simple local slimming effect is not obvious. I suggest you do aerobic exercise for 20 minutes first, that is, treadmill or elliptical machine. This is a warm-up. Then go to the equipment area for selective practice and ask the coach which equipment can lose weight and which parts can. It takes about an hour to practice, because authoritative sources have analyzed that although sweating is not as much as aerobic exercise, strength exercise consumes a lot of calories. After an hour of practice, the fat should be consumed. At this time, walking on the treadmill for 50 minutes to an hour can fully burn fat. Fast walking won't grow muscles, so the speed must be kept above 6. You can slow down at first, stovepipe and waist drip.
Pay special attention. If you don't want to practice muscles in the equipment area, 20 ~30 sets of each equipment and 3~4 sets will do. Each group has a rest 1~2 minutes. Be sure to stretch after finishing the instrument! ! This way, you won't grow muscles and you can shape better. I suggest you ask the coach.
Good luck! Come on! (Don't forget to give me extra points, hehe)
Question 4: What must people who lose weight and keep fit not eat? What should I eat more? Reducing fat and increasing muscle are two diametrically opposite concepts. Many people (including myself at the beginning) think that before exercise, if the weight reaches a certain level, or people are very fat, they don't have to eat as much as other people with normal weight or thin, but later I heard from the coach that this is actually wrong.
Because when you exercise, you can burn body fat, but at the same time, you don't gain muscle, because you need a lot of high protein to gain muscle, and when you burn fat, you don't gain muscle. It just consumes too much energy stored in your body, but it can't achieve the purpose of increasing muscle.
So, for example, fat loss and muscle gain are two trains running in different directions. This is not a complementary relationship. Therefore, it is not contradictory to reduce fat and increase protein's intake while exercising.
In addition, there is another phenomenon. For example, your weight before fitness is 80 kilograms. After a period of training, it is likely that you will gain weight, but people seem to have lost a lot of weight. This is actually due to the increase of clean muscle and the consumption of excess fat. In other words, the amount of fat in your body is replaced by clean muscle.
Therefore, although many bodybuilders are very heavy, they look like pure obese people with the same weight, and their muscles are very firm and tight, without feeling bloated.
There are two ways to increase the number of people in protein, one is eggs (especially in protein), and the other is beef.
Eggs provide whey protein and beef provides meat protein. They are the best sources of protein for muscle repair and growth.
These foods can be eaten one hour before or after the training, but it is best not to eat them near the training, because after eating a lot of beef, some blood will return to the stomach to help digestion, and the meat will not be digested quickly, so there will be less blood flowing to the muscles, so the muscles will easily get tired quickly, thus reducing the training intensity.
Before training, it is recommended to eat more bananas or apples. These two kinds of fruits have high sugar content and can provide a lot of glycogen to the body instantly, which is needed in training. Otherwise, you will feel hungry and affect your training.
Thank you ~ ~
Question 5: Exercise at night to lose weight. How to eat in the evening? 10 What to eat? If you want to lose weight, don't eat anything after 18, and don't worry about eating.
Drink a few mouthfuls of milk when you are hungry or thirsty. Compared with water, milk can help you burn fat, but drink less milk.
Question 6: I want to lose fat. What is better to eat for fitness every day? Hello! First of all, I wish you success in losing weight and good health. A big bowl of milk oatmeal is also ok for dinner! But I think we should add some meat. Please see if some methods given by Li Qian 8 can help you! Diet weight loss tips: Weight loss tips, no matter whether you are fat above, below or all over, the advice is: 1) soak natural plants to eliminate fat, take more baths or foot baths at least three times a week, promote blood circulation and strengthen metabolism. 2) Never go on a diet at will, or use improper methods to lose weight, such as "apple therapy" and "seven-day fasting". 3) Drink plenty of warm water and drinks, and never drink extremely cold drinks. Otherwise, the success rate of weight loss will be greatly reduced. 4) Eat some spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great effect on warming the body and improving metabolic function. 5) Don't eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate. Warm boiled water to lose weight 1) Drinking warm boiled water can raise body temperature, increase the body's basal metabolic rate and help fat burn! 2) Zero-calorie warm water will produce satiety and stay away from overeating! 3) Warm boiled water can warm the stomach, activate the small intestine, improve physical fitness and become an easy-to-lose beauty! 4) Warm boiled water can beautify muscles and completely improve dry and sensitive skin! 5) Enhance immunity, inhibit active enzymes in the body, keep blood flowing, and resist aging! Based on the wonderful use of warm water, we can see that warm water is the best partner of magnet meridian method. After external application of Lemei Bodybuilding Beauty Sticker, the endocrine system is conditioned, and the basal metabolic rate of human body increases, which inevitably requires more water. Through the supplement of warm water, you can achieve a good weight loss effect, which is unmatched by drinks such as juice. Weight loss principle 1, scientifically arrange three meals a day. Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat. 2. Control staple food and limit sweets. If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content. 3, eat more and eat less In the process of losing weight, it is best to follow the principle of eating more and eating less, and allocate the total amount of food for three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed. 4, dietary fiber Dietary fiber to lose weight: fiber can hinder the absorption of food, fiber absorbs water in the stomach, can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Drinking water or soup in moderation is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight. 6. Drink less. The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body. On the other hand, alcohol only contains calories, which is blind >>
Question 7: Fitness to lose weight, what for breakfast? Breakfast must be rich! Skipping breakfast is easy to get fat.
Question 8: What to eat after fitness and weight loss? Hello: it is very effective to cooperate with this diet after fitness and weight loss. This diet 15 days can lose at least 3 kilograms. Eat150g of poultry (preferably lean meat and beef) or 200g of fish for each meal, or you can use two or three eggs instead. And eat 200 grams of vegetables with little oil. In addition, you should drink more skim milk, and you can drink it two or four times selectively in the morning according to your appetite. At the same time, we should pay attention to eating less fruit. During this time, you can only eat one at most a day. Because the diet does not contain carbohydrates, I felt very hungry when I first started to lose weight. This is a normal reaction.
The intake of protein or vegetables can be increased appropriately. Add a cup of cereal and two pieces of whole wheat bread for breakfast. Eat150g starch-rich substances for lunch. At dinner, at about 5pm, eat some food rich in protein, such as an egg (or a slice of ham) and a tomato (or a bottle of yogurt or an apple).
In the past 15 days, we will be pleasantly surprised to find that the small belly and the fat on the arms and legs have begun to disappear unconsciously. Although this recipe can get good results in a short time, considering the body's demand for nutrition, it should not be used for more than 2 months. I wish you success in losing weight!
Question 9: How to eat during exercise? 1 hour after fitness, you can gain muscle and lose fat before eating. Let's talk about the specific diet before and after fitness.
1, eat more fruits when preparing.
Starchy entrees (macaroni, rice, potatoes) should have dry bread, bread or other grains every day; Two or three fruits a day. When the exercise time is prolonged, sweets and sweet drinks need to be supplemented.
2. Drink a cup of honey water before morning exercise.
It is not advisable to eat before morning exercise, and the elderly can drink a cup of honey water to provide energy. Middle-aged and young people can eat some fruits in the morning to provide some energy, and then exercise.
People who do morning exercises after morning exercises should have more calories in their food, because the calories they consume need food to supplement them.
Old people should not take too much protein and eat 1~2 eggs. For the elderly with high blood fat and cholesterol, it is good to eat an egg yolk. It is not advisable to eat too much carbohydrate, and 1~2 is enough. It is best to eat more miscellaneous grains such as whole wheat steamed bread and drink a cup of soybean milk or a bowl of millet porridge. There must be vegetables for breakfast, and fruit can be used as a complementary food. Middle-aged and young people should have a rich breakfast, because they have to go to work and are exhausted after morning exercises. Eat more protein food, 1~2 eggs, chicken legs and lean meat, some miscellaneous grains steamed bread or whole wheat bread, and add a vegetable and a glass of milk to provide necessary energy for human body.
3. Eat before exercise 1 hour.
For people who take part in sports, there is only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive dysfunction caused by physical activity. Similarly, avoid eating indigestible foods, such as juicy vegetables and fried foods. Ideally, three meals a day and snacks can make the body replenish nutrition regularly.
4. Drink more than 500cc of warm water according to the duration of exercise.
During exercise, the blood circulation speed of the body will increase. Even if you feel hungry, don't eat immediately, so as to avoid the rapid flow of blood into the gastrointestinal tract and affect the speed of fat burning. Because the body is easy to lose a lot of water and electrolyte during exercise, dehydration is likely to occur if it is not properly replenished in time, which is harmful to health.
Therefore, water should be replenished every 10- 15 minutes. The best choice is warm water, so that the hot body can quickly absorb insufficient water, and it is forbidden to drink ice water, which will hinder the body's calorie metabolism rate.
5. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
6, the right amount of carbohydrates
Although it is important to control calories in the process of slimming, don't think that exercise on an empty stomach will make you thin. Because exercise consumes calories and water in the body, if you exercise on an empty stomach, it will make your mind compensate and eat more after exercise. Therefore, if you don't exercise for 1- 1.5 hours after meals, you'd better supplement a proper amount of carbohydrates, such as high-fiber biscuits, yogurt, fresh fruit and other digestible foods, in addition to avoiding the discomfort of excessive blood sugar drop after exercise, you can also increase exercise endurance and reduce fatigue and hunger after exercise. If you still feel hungry before exercise, you can also drink some low-sugar drinks, such as honey water or low-sugar soybean milk.
7. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
8. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
9. Eat alkaline food after exercise.
Experts suggest that people should eat more alkaline foods after exercise, such as fruits, vegetables and bean products. In order to help maintain the basic balance of pH in human body, safeguard human health and eliminate it as soon as possible ...