Fat-reducing exercise and diet
1. Jogging
Jogging is one of the activities that are least prone to sports injuries. As we all know, the heart rate control range of aerobic exercise can be from 130 to 170. At this stage, there is a lot of room for activity. Heart rate 130 is suitable for jogging in the primary stage to reduce fat, let the body adapt to exercise and gradually improve cardiopulmonary function. After running, he exercises the joints of his knees and ankles and stretches the muscles of his legs. There is basically no sports injury, but his fat burning ability usually takes a long time to take effect, because aerobic breathing of cells consumes ATP first, then blood sugar (glycogen, etc.). ) Finally, the fat in fat cells. Jogging is not suitable for people who are pressed for time.
rope skipping
Jumping rope is a very good home fitness partner, and it is also a standard test item in many schools in physical education class. Many people think skipping rope is boring and question its sports value.
But in fact, skipping rope is a very good cardiopulmonary training tool, and it is also a must-practice item for many boxing and fighting athletes every day. When you don't want to go out for exercise in winter, in addition to burpees at home, you can also use fancy skipping rope to help you burn fat ~ Skipping rope is characterized by strong fat burning, but it has higher requirements for ankles and knees, and the burden on the heart and lungs will be greater, which is suitable for fitness people with a certain foundation. Of course, beginners can also jump slowly to grasp the frequency. Remember to stretch the lower body muscles after jumping and do leg massage to relax.
swim
Swimming is actually a good aerobic exercise, especially for reducing fat and shaping body lines. Please pay attention to maintaining normal blood sugar concentration before swimming, try to do it in places where there are rescuers, and do warm-up exercises before swimming. Avoid unnecessary accidents caused by stress and cramps. In addition, swimming has a strong fat burning effect. However, due to seasonality, there are certain conditions for choosing an indoor heated swimming pool. Swimming in the sea or river is risky after all, especially when the temperature is low and the influence of wind will have an impact on human health, which is not desirable.
Ride a bike
Cycling is also one of the effective aerobic exercises, and it is also suitable for self-help travel in the wild, so I won't explain it here, but cycling more than three times a week is not recommended for self-help travel or spinning, because it will hurt your knees. 5.
There is a magical movement circulating in the Jianghu: burning fat has the strongest effect. Just 10 times can make your whole body full of blood boil and train your cardiopulmonary function. No strength threshold, no equipment. This magical action is burpees, also known as Bobby, known as the "king of aerobics".
The reason why standing jump has such a strong fat burning effect is because it combines the movements of lower limbs and upper limbs, so that all your muscles can participate in the exercise in one action.
However, it is also easy to make mistakes. Its mistake is that it doesn't train the muscles that shouldn't be trained like other movements, but makes some muscles with weak strength run out first, so that the standing jump can't be completed, while the muscles with great fat burning potential actually have spare capacity. Simply put, aerobic training becomes anaerobic.
6. variable speed running or hiit
The advantage of this kind of exercise is that you can achieve good results in a short time. Hiit is short for intermittent aerobic exercise. The data shows that intermittent aerobic exercise performs well in the early stage of fat burning! Especially after stopping aerobic exercise, fat consumption is better than jogging. It can be said that I run at variable speed 15 minutes, and I need to jog for at least 40 minutes, and it is far more than that. Personally, I recommend that this kind of aerobic exercise is suitable for students' parties with short time. But please control the intensity, especially warm up your knees and ankles before activities. Once, because the landlord didn't warm up his ankle well, he didn't feel anything after running at a variable speed for four times, and he pulled it directly the next day. Just rest for a month. Remember. And if it is hiit or variable speed running, it is recommended to exercise for one and a half hours after meals. In this case, you won't have physical problems because of the heavy burden. Remember not to run on an empty stomach.
End the training with HIIT
It is found that high-intensity interval training burns 9 times more fat than aerobic exercise at resting heart rate. Through HIIT, you can not only burn more calories, but also improve your metabolic rate within 16-24 hours after training.
This intensive training forces the body to work harder to increase the oxygen supply. You can achieve this goal by sprinting, shooting at the fastest speed for 30 seconds, and then resting for 30 seconds. Repeat 10-20 times, and you will feel different. Try hot water with lemon.
When you wake up, make lemons in hot water instead of your coffee. Nutritionists believe that this can help you expel toxins from your body and wake up your absorption and digestive system so that you can burn more calories. In addition, make sure to drink enough water in a day to reduce body swelling.
Don't miss any meal.
1. Dieting will make you greedy and eventually eat more.
Many people think that the fastest way to lose weight is to eat less and eat more, but it's actually useless. Why? We must first discuss a question:
How do people react to the same food and different hunger levels?
Brain contrast experiment:
When the experimenter Michael had a full breakfast and didn't feel hungry, his brain didn't react much to low-calorie food or high-calorie food.
When the experimenter Michael didn't eat breakfast and was hungry, when he saw high-calorie doughnuts, the relevant areas of his brain were very active, but he didn't respond to healthy salads.
In other words, to some extent, it is not a matter of willpower. After all, your brain has tried its best to make you choose high-calorie foods. What can you do ~
Therefore, the first thing to do to reduce fat is not to reduce the number of meals. Because our brains will make a primitive response and let us choose high-calorie and high-fat foods as compensation, willpower is probably not enough to overcome this desire.
If you want to control your appetite, it is very useful to choose a smaller food container.
There is a very simple way to control your appetite. You may not believe its effect, which is to make your plate smaller, for example, from 12 inch to 10 inch, and you may eat 22% less food. Is that really the case? What research can prove it?
Popcorn experiment:
So the trick to lose weight is to stop eating when you are full and use a smaller plate.
Of course, the size of the plate is only the simplest start. You must also know what to put on the plate. The choice of food is a very important step.
For example, if you drink three cups of cappuccino every day, the calorie of 1 cup of cappuccino is about 100 calories, and the calorie of 1 cup of black coffee is about 10 calories. If you drink 3 cups of black coffee every day, you can consume 270 calories less.
A small change in diet will have a great impact on your waistline. Therefore, the calories you consume are very important. If you know which high-calorie foods to avoid, you can eat well without getting fat.
You think you eat less, but in fact you eat a lot.
Some people quit all junk food and high-calorie food and only eat healthy food such as fruits, vegetables and fish, but they still can't lose weight. Therefore, they began to wonder if this was the cause of slow metabolism.
But is this really a metabolic problem? After testing, Debbie's metabolism is normal and her diet is healthy, so why is she overweight?
In order to know Debbie's food intake, the researchers asked her to keep a diet diary. She recorded all the food she ate in nine days by taking photos and taking notes, but the final result showed that she probably underreported 43% of the food.
Why is this happening?
Many of us forget the snacks and drinks we eat during the day, or sauces rich in calories. Most importantly, many people think that the healthy foods we eat should not be counted, but they all contain calories.
For example, Debbie eats a lot of vegetable salad every morning, which is good for her health, but it is not without calories. And obviously Debbie has to eat several servings, which is too large.
So she can't keep losing weight, because unconsciously, she consumes more calories every day than her body needs, so she can't keep her weight low. So don't rush to blame your metabolism, first calculate the total calories you consume, and healthy food should also be counted ~
4. protein is more resistant to hunger
Another key point of reducing fat is to avoid hunger by avoiding paroxysmal hunger.
Studies have shown that high-protein foods, such as lean meat, eggs, beans and fish, can make people feel full for a longer time, but few people know why.
But remember, you should also calculate the total calorie intake ~
If you drink too much porridge and soup, you won't be hungry easily.
The study found that eating exactly the same food: the yellow team ate solid, and after two hours, the stomach emptied and began to feel hungry; The red team cooked the dishes, then made porridge soup with a blender and drank it for four hours.
In other words, the water ingested separately from solid food will be quickly drained away, resulting in rapid contraction and emptying of the stomach. The water in the porridge can't be drained quickly, and the food makes the stomach full and it's not easy to get hungry. The more food you can choose, the more you will eat.
The researchers put two jars full of soft sweets together. These soft sweets taste exactly the same as calories, but one jar is the same color, while the other jar is the same color.
A can of color. People found that there was not the last colored fudge left, but there were many in another jar.
So going to the cafeteria is a taboo to lose weight, because you may eat about 30% more food.
7. The calcium content of skim milk contributes to fat excretion.
Milk, cheese, butter and yogurt are usually the first foods to give up during the fat reduction period, because they are rich in fat, but what if dairy products help to remove fat from food, thus reducing calorie intake?
Experiments show that calcium in dairy products helps to lose weight:
8. You may not burn much fat during exercise, but the subsequent burning is very considerable.
There are always people who doubt the effect of exercise on losing weight. An amazing study shows that fat can burn continuously, even when you sleep.
Treadmill uniform walking experiment;
During Michael's 90-minute treadmill exercise, he only consumed 19 g of fat, equivalent to a bag of potato chips. Is it disappointing?
However, in the case of not adding any other exercise, the next day, he was measured again at rest, and it actually increased to 49 g. Isn't this surprising? And this state will continue for several hours.
After a night's sleep and no other exercise, merke lost 49 grams of fat, which is called subsequent fat burning. A large part of the fat we burn is actually burned after exercise, not when we exercise again.
So don't worry too much about how much fat you burn during exercise. What matters is the subsequent combustion, and the situation within a few hours after exercise is the most important.
There is another amazing fact. After exercise, fat will continue to burn for 24 hours, even when sleeping. Does that sound like fun?
9. Even if you don't go to the gym, you just exercise more at ordinary times, and your calorie consumption will increase significantly.
Many people can't do what they really want to do because of physical or weight problems, but they can also reduce fat by changing their lifestyle.
On weekdays, chubby Amy always sits, seldom exercises, only does some housework, makes phone calls, handles emails and so on. However, when she changed her habits, walked more on the phone, climbed more stairs, and changed sitting and chatting to walking and chatting, the calories consumed also increased significantly.
In short, although there are so many surprising ways to lose weight, the most difficult thing to lose weight is to stick to it. You, can you insist?
I guess you like it.
1. Exercise plus dieting to lose weight
2. How to lose weight through exercise and diet?
3. Fitness diet
4. Exercise and diet to lose weight
5. Diet for three meals a day.
6. Practice of healthy eating.