Fitness and weight loss is a very healthy way to lose weight. In addition to losing weight, it can also shape your body and make it more perfect. Fitness can also enhance your physical fitness and prevent viruses. So what is the effect of fitness and weight loss? How many pounds can you lose by fitness and weight loss in a month?

1. How long does it usually take to lose weight through fitness?

It usually takes at least a month to see the effect of weight loss. If you want to have more obvious weight changes, you need to persist. About 6 weeks. Because in the first week or two, although you can lose some fat through fitness, your muscles may also be increasing at the same time, and your weight may not change much at this time. But after the body adapts to strength training, the muscle growth rate will decrease, and then the weight will decrease.

2. How much weight can be lost by exercising and losing weight in one month?

How much weight can be lost by exercising and losing weight in one month?

After two weeks of fitness and weight loss, the body has gradually adapted to fitness strength training and some resistance training. The growth rate of body muscles, including muscles, will slow down, so on this basis, on an average per week Can lose 1-2 kg of weight.

3. How to do fitness and lose weight effectively

Warm up before fitness

No matter what fitness program you are doing, you need to warm up before starting. , can maximize the body's activities, not only avoid sports injuries, but also help the body enter the state faster during fitness.

4. Do appropriate strength training

Many girls think that strength training will make the body build muscles, so they give up related exercises and only do aerobic exercise. But in fact, proper strength training can break down fat in muscles, help the fat-burning effect of aerobic exercise, and can help shape body lines. Losing weight is not just about losing fat to look good, but also about having a good body curve.

5. Eat a reasonable diet

Just relying on fitness exercises to lose weight may not be very effective. It needs to be paired with a reasonable diet and a two-pronged approach to achieve better weight loss results. During this period, do not overeat, maintain a light diet, and avoid high-calorie and high-fat foods.

6. Exercise 3-4 times a week

Losing weight does not happen overnight, and fitness for the purpose of weight loss requires persistence to see results. It is best to be able to Make sure to exercise 3-4 times a week, and each exercise time is 1 hour, so that you can see the weight loss effect faster.

7. Recommendations for other exercises

1. Brisk walking

Compared with normal walking, brisk walking can effectively help burn more fat, 30 times each time A few minutes of brisk walking can have a better effect on shaping your body shape. Brisk walking is relatively easy and can be done in the first stage.

2. Yoga

Practicing yoga can help speed up the body's metabolism in conjunction with breathing and different movements, and stimulate muscles in various parts of the body, thereby helping to lose weight. Yoga can be applied in three stages.

3. Climbing stairs

Climbing stairs is an aerobic exercise that can speed up the body’s metabolism, promote blood circulation, effectively speed up fat burning, consume body calories, and help lose weight. , you can do stair climbing exercise for half an hour to 1 hour every day. Climbing stairs is suitable for all three stages of the 21-day weight loss method.

4. Swimming

Swimming is a whole-body aerobic exercise. Excess fat on the body can be quickly decomposed and burned during swimming. Ensure that each swimming time is about 30 minutes and maintain a slow and steady swimming speed. It can be used in the second and third stages of the 21-day weight loss method.

5. Rope skipping

During the process of skipping rope, not only the legs are exercised, but also the muscles of the whole body are required to work together. This will not only accelerate the body's consumption of calories and fat, but also help in the process of fitness and weight loss. At the same time, it makes the muscles of the whole body firm and strong. In the second and third stages of the 21-day weight loss method, you can maintain 30 minutes of rope skipping exercise every day, which can greatly enhance the weight loss effect.

6. Cycling

Cycling consumes a lot of physical energy. It can help slim legs and waist, shape the back and arm curves, and help effectively burn body fat. . Cycling is best used in the second and third stages of the 21-day weight loss method, and each riding time is guaranteed to be more than 30 minutes.

7. Jogging

When jogging, the muscles of the whole body can be activated, which allows fat to be burned. Generally speaking, jogging for more than 30 minutes can effectively consume glycogen and burn fat. Jogging is recommended during the third phase of the 21-day weight loss diet during the recovery period.

8. Strength training

In addition to aerobic exercise, you can also perform some strength training to exercise muscles. This can better help aerobic exercise burn fat and build a toned body. . For example, sit-ups, do 2-3 groups each time, 20-30 in each group, which can not only exercise the abdominal muscles, but also help lose belly fat.