Many office workers are complaining that they usually have to work simply do not have time to lose weight, then how to do it? The following come together with me to see it.

The concept of losing weight through exercise has been y rooted in people's hearts, but many students and office workers are usually busy with schoolwork and work, to deliberately take time to go to the gym to exercise I'm afraid that most people can not adhere to, but now research has found that you do not need to deliberately take the time to exercise or go to the gym, as long as you pay attention to the use of life in the small spare time "move! "can also achieve the effect of exercise weight loss, so no time to exercise is no longer an excuse, as long as the use of fragments of time can be successful weight loss, action, the movement into the life, in order to let you have been "enjoying thin".

"Do not take the short time, the movement is small and do not do"

Breaking the myth that you must be more than 30 minutes of continuous exercise, 10-15 minutes of exercise to adhere to the results can be achieved. Many people think that exercise must be more than 30 minutes to achieve a slimming effect, but now research has found that as long as you insist on taking time out for 10-15 minutes a day you can achieve a slimming effect.

a. Principle

10 minutes of small exercise to stimulate metabolic changes that lasted for 1 hour. 10 minutes of fitness with a 30-40 minutes of concentrated exercise method compared to once, can be more than 30% of the fat loss, but also effective in enhancing cardiovascular endurance. Research also shows that women who can walk 10 minutes a day can lose twice as much belly fat as women who only do concentrated exercise. And, according to foreign media reports, just 10 minutes of exercise, the body can produce up to 1 hour of metabolic changes. Some of the metabolic changes that begin after 10 minutes of exercise on a treadmill can still be detected after people rest for 60 minutes. Typically, people's heart rates drop quickly to normal levels about 10 minutes after they stop exercising.

b. Recommended Exercise

1. Short, moderate to high-intensity intervals that can be done in your private time

A brisk, outdoor, uphill walk for 10 to 15 minutes

Walking or running outdoors burns ten percent more calories than if you were running on a treadmill. percent. Outdoors, the relatively rugged surface creates more friction, and the body in motion is subject to greater resistance due to natural winds. In addition, the uphill and downhill changes allow for a constant change of pace.

Choose heavier dumbbells

Using heavier dumbbells (e.g., if you were lifting 10 pounds for 10 reps before, you're now lifting 20 pounds for 5 reps) will allow you to burn up to 25% more calories during your dumbbell lifting workout. Because the heavy weights break down more muscle protein, your body has to use more energy to recover, which results in more calories burned in your body.

Jumping rope

Some tests show that jumping for 5 minutes, 140 times per minute jumping exercise effect is equivalent to jogging for half an hour. Jumping rope can not only help you lose weight and slimming, but also make the whole body muscle proportional and powerful, the same will make your respiratory system, heart, cardiovascular system to get full exercise. This weight loss and slimming method is simple, interesting, not affected by the climate, and is a kind of men and women, young and old sports, only need a rope can achieve the purpose of weight loss and slimming, and is particularly suitable for women.

2. Low-intensity activities that can be carried out during office hours

Abdominal breathing

Inhaling relaxation of the abdominal muscles, contraction of the abdominal muscles when exhaling, and so on repeatedly do 3 minutes. It can play a role in increasing gastrointestinal peristalsis, promoting the body's metabolism, and losing weight and beauty.

Relax your legs

Sit on a chair, raise your toes, and at the same time forcefully contract the calf and thigh muscles, and then forcefully raise your heels, the calf and thigh muscles to maintain the contraction for 15 seconds, and then relax. Do this repeatedly for 5 minutes to improve blood circulation in the legs and feet.

Chair turn

Do not put the whole *** are sitting on the chair, as long as the chair to sit on the chair of the 1/2 place can be, and then to the basic sitting position to do good, waist and back straight, right hand placed in the back of the chair, the left hand placed on the right side of the chair, the upper body to the left twist. After doing so, then change hands to do the same action. Repeat this five times. This chair turning movement can help people with a small stomach to lose fat in this place, in the process of turning can also ease the neck and shoulder and back pain.

Stretching arm formula

The right arm stretch high, to the left shoulder blade behind the bend; left hand pressure on the right arm joints, and touch the left shoulder blade, and then stretch high; left and right side, so the action every day to do 20 times.

No props, the action is not complicated, suitable for practicing in Office. The purpose of the first step is to tighten the muscles of the upper outer side of the arm. The second step is to tighten the inner arm and chest muscles.

Fist relaxation method

Waiting for the computer to turn on the fist and then open, this action is conducive to easing the stiff shoulders and neck palms facing upward, arms stretched out forward, clenched fists and then open, repeated a few times. Pay attention to clench your fists hard, and when you open them, straighten your fingers outward as much as possible.3. Lunchtime exercise

10 minutes after lunch to climb the stairs

Prepare a pair of flat-heeled shoes in the office, and at noon after lunch, take a break of about 15 minutes to the outside of the office, to do a group of 10 minutes to burn calories fast walking; or a set of 10 minutes to burn calories fast walking; or the staircase. Or climb the stairs for 10 minutes.

10 minutes of strength training in the afternoon

Afternoon in the busy work of a moment of rest, with two mineral water bottles to do 10 minutes to exercise the arm strength of a small movement; very simple, like lifting dumbbells, while looking at the computer, change to lift up, and then put down, like practicing dumbbells.

②Planned segmentation of the use of fragmented time

a. Use of morning time - get up 1 hour early

10 minutes of brisk walking early in the morning

Every morning from the door to the bus station, do a set of 10 minutes of brisk walking

Every morning from the door to the bus station, do a set of 10 minutes of brisk walking. bus stop, do a set of 10 minutes of energizing brisk walking - walk at a pace of about 100-120 steps per minute to the point where you are slightly out of breath and your heart rate is noticeably accelerated.

③ Fragmentation exercise tips

a. The office is always equipped with sneakers, and after work, you can directly change into lightweight sneakers to walk home or walk to the next station and then get on the bus. Although it is a short stop, but it consumes a certain amount of calories, but also to achieve the effect of exercise, perhaps also found along the way different scenery.

Or always have a small towel in the office to do some simple basic action

1, first right hand holding the towel up straight, arm as close as possible to the head, so that the towel hanging in the back of the head, and then from the elbow part of the downward bending, which is the towel will be hanging in the back of the waist part of you.

2. Bend your left hand upward from behind you, also from the elbow area, hold the other end of the towel, and slowly move both hands together until your right hand holds your left hand.

3, this time both hands behind the back, and the right elbow will be just placed on the back of the head there, remember, do not bow your head, but to force against the right elbow, this time you will feel the right hand is pulled very sour.

4, adhere to 20 seconds, and then change the left hand on the right hand in the bottom, also do 20 seconds.

5, once a day in the morning and evening, each time the left and right hand each do 2 times, or 5 minutes a day.

b. You can also use the meeting at work, communication time to move around so that not only increase efficiency and more harmonious relationship with colleagues, but also incidental activities to lose weight. Try not to take the elevator and take the stairs, which is also an effective weight loss. When you go up the stairs, swing your legs dramatically, and if you want to slim down your legs and lift your buttocks, you can also run a flight of stairs to increase the effect of weight loss.

Exercise weight loss dietary considerations

1, warm food

To accelerate the fat burning rate, in the hour before the exercise time, should try to choose to eat some warm food, so as to effectively improve the body's basal metabolic rate. . For example, like carrots, onions, leeks, chili peppers, ginger, scallions, garlic, pepper, etc., these foods are the best choice before exercise, but if you suffer from gastrointestinal discomfort should try to eat as little as possible, so as not to aggravate the burden on the stomach and intestines.

2, moderate supplemental carbohydrates

In the weight loss and slimming stage, you should strictly control the intake of calories, but strict control does not mean starvation. If you exercise to lose weight in the case of starvation, not only will not let you achieve the purpose of weight loss, on the contrary, it will also let you produce compensation psychology, so after exercise usually after eating more. So in the hour before the exercise, it is best to be able to properly add some carbohydrates, such as high-fiber cookies, yogurt, fresh fruit and so on.

Moderate supplementation of these foods in addition to avoiding the uncomfortable symptoms of excessive drop in blood sugar after exercise, but also increase the durability of exercise. If you still feel hungry before exercise, you can also drink low sugar drinks, such as honey water or low sugar soy milk.

3, 500cc or more of warm water

During exercise, the body will consume a lot of calories, but also promote blood circulation to speed up, resulting in a large amount of water loss. And with the loss of sweat and a lot of electrolytes, if you can not sleep in time will lead to serious dehydration. Therefore, we must pay attention to more water before exercise, and this can also accelerate the body fat burning.

4, sugar-free coffee

Studies have found that the right amount of coffee before exercise can also enhance the fat burning rate, so a cup of sugar-free coffee before exercise can help you quickly burn fat, so as soon as possible to achieve the effect of weight loss. Of course, not anyone is suitable for drinking coffee before exercise, such as some easy palpitations, insomnia, it is best not to drink coffee, so as not to cause discomfort.