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. 130 heart rate is suitable for jogging in the primary stage to reduce fat, so that your body can adapt to exercise, and your cardiopulmonary function can be gradually improved. After exercising the joints of your knees and ankles and stretching your leg muscles after running, there is basically no sports injury, but it generally takes a long time for his fat burning ability to take effect, because the aerobic respiration of cells consumes ATP first, then blood sugar (glycogen, etc.) and finally the fat in fat cells. Jogging is not suitable for people who are pressed for time.
Step 2 jump rope
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 it will have a greater burden on heart and lungs, 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 muscles of the lower body and do leg massage to relax after jumping.
Step 3 swim
Swimming is actually a good aerobic exercise, especially for reducing fat and sculpting body lines. Please pay attention to maintaining normal blood sugar concentration before swimming, try to do it in a place where there are rescuers, and do warm-up exercises before swimming. Avoid unnecessary accidents caused by stress and cramps. In addition, the fat burning effect of swimming is also very strong. However, due to seasonality, there are certain conditions to choose 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, so it is not desirable.
Step 4 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 whether it is self-help travel or spinning, it is not recommended to ride a bicycle more than three times a week, because it will hurt your knees. 5.
There is a magical movement circulating in the Jianghu: it has the strongest fat burning effect. It can make your blood boil in just 10 times, and it can train your heart and lung function. There is no strength threshold and no equipment is needed. This magical movement is the burpees, also called Bobby, which is called the "King of Aerobics".
The reason why the stand-up jump has such a strong fat burning effect is that it combines the movements of lower limbs and upper limbs, and makes all your muscles participate in the exercise in one action.
However, it is also easy to make a mistake. Its mistake is not to train the muscles that should not be trained like other movements, but to make some muscles with weak strength exhausted first, so that the standing jump cannot be completed, and the muscles with greater fat burning potential actually have spare capacity. To put it simply, aerobic training becomes anaerobic.
6. variable speed running or hiit
The advantage of this type of exercise is that you can achieve good results in very little time. Hiit is short for intermittent aerobic exercise. According to the data, intermittent aerobic exercise performed well in the early stage of fat burning! Especially after stopping aerobic exercise, the continuous consumption of fat is better than jogging. It can be said that I run at a variable speed of 15 minutes, and the energy I consume needs to jog for at least 40 minutes, and it is far more than that. Personally, I recommend that this type of aerobic exercise is suitable for the student party with a short time. But please control your intensity, especially warm up your knees and ankles before activities. The landlord once felt nothing after four variable-speed runs because he didn't warm up his ankle well, but he pulled it directly the next day. A month's rest is good. Remember. Moreover, if you are running at hiit or variable speed, it is recommended that you exercise for one and a half hours after meals. In this case, you will not have physical problems due to excessive burden. Remember not to run on an empty stomach.
End training with HIIT
It is found that high-intensity interval training can burn 9 times more fat than aerobic exercise at rest 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 build its oxygen supply. You can achieve this goal by sprinting, firing as fast as possible 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 digestion system so that you can burn more calories. Also, make sure you get enough water throughout the day to reduce your body's swelling.
Don't skip any meal.
1. Dieting will make you greedy and eventually eat more.
Many people think that the quickest way to lose weight is to eat fewer meals, but this is actually useless. Why? We have to explore a question first:
How do people react when faced with the same food and different hunger levels?
Brain contrast experiment:
When the experimenter Michael was full at breakfast and didn't feel hungry, his brain didn't respond much to low-calorie food or high-calorie food.
When the experimenter Michael didn't eat breakfast and was hungry, at the sight of high-calorie doughnuts, the relevant areas of his brain were very active, but he didn't respond to healthy salads.
That is to say, to some extent, it's not a matter of willpower. After all, your brain has made every effort to let you choose high-calorie food. What can you do ~
So the first thing to do to reduce fat is not to reduce the number of meals. Because our brain will make a primitive response, let us choose high-calorie and high-fat food as compensation, and willpower is probably not enough to overcome this desire.
It is very useful to choose a smaller food container if you want to control your appetite.
There is a very simple way to control your appetite. You may not believe its effect, that is, 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 after you are full, just 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, you used to drink 3 cups of cappuccino every day, and 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 can make a big difference in your waistline. Therefore, the number of calories you consume is 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 foods such as fruits, vegetables and fish, but they still can't lose weight. So, they begin to wonder if it is the reason for 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 diary of her diet. She recorded all the food she ate in nine days by taking photos and notes, but the final result showed that she probably underreported 43% of the food.
Why is this happening?
Many of us will forget the snacks and drinks we eat in a day, or the 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 substantial vegetable salad every morning, which is good for health, but it is not without calories. And obviously, Debbie has to eat several servings, and the amount is too large.
So she can't lose weight all the time, because without knowing it, she consumes more calories every day than her body needs, so she can't keep a low weight. 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 feeling hungry, and the way is to avoid 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 ~
5. It is not easy to get hungry if you drink more porridge and soup.
The study found that eating exactly the same food: the yellow team ate it solid, and after two hours, its stomach emptied and it began to feel hungry; The red team cooked the food, then used a blender to make porridge soup and drank it, and it took four hours to empty.
In other words, the water ingested separately from solid food will be drained away quickly, resulting in the 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 is not easy to get hungry. 6. The more food you can choose, the more you eat.
The researchers put two jars filled with jelly beans with exactly the same taste and calories, but one jar was all one color, and the other
A can of colors. It was found that there was not the last one of colored jelly beans left, while there was a lot left in another jar.
So going to the cafeteria is a no-no to lose weight, because you may eat about 30% more food.
7. The calcium content of skim milk is helpful for fat excretion.
Milk, cheese, butter and yogurt are usually the first foods to give up during the fat-reducing period, because they are rich in fat, but what if dairy products help to remove fat from food, so that the calorie intake is reduced?
Experiments show that calcium in dairy products helps to lose weight:
8. You may not burn much fat during exercise, but the subsequent combustion is very impressive.
There are always people who doubt the effect of exercise on losing weight, and an amazing study shows that fat can burn continuously, even when you sleep.
Experiment of treadmill walking at a constant speed;
During Michael's 90-minute treadmill running at a constant speed, he only consumed 19 g of fat, which is equivalent to a bag of potato chips. Isn't it disappointing?
However, under the condition of not adding any other exercise, the fat burning situation of him in the static state was measured again the next day, and it actually increased to 49 g. Isn't the result surprising? And this state will continue for several hours.
After a night's sleep and no other exercise, Melk lost 49 g of fat, which is called subsequent fat burning. A large part of the fat we burn is actually burned after exercise, not during re-exercise.
So don't worry too much about how much fat you burn during exercise. What matters is the subsequent burning, and the situation within a few hours after exercise is the most important.
There is also an amazing fact. After exercise, fat will continue to burn for 24 hours, even when sleeping. Does it sound very happy?
9. Even if you don't go to the gym, you just exercise more at ordinary times, and your calorie consumption will increase obviously.
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 a little housework, makes phone calls, handles emails and so on. But 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 obviously.
In a word, although there are so many surprising ways to lose weight, the hardest thing to lose weight is persistence. You, can you stick to it?
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