How to lose weight fastest and most effectively without rebounding? People who lose weight have this mentality, but no matter how to lose weight, diet adjustment and exercise are indispensable. Some people can't control their appetite, and some people don't want to spend time and energy on sports. Even if they lose weight through exercise, they won't last long. So, what kind of weight loss exercise is the most effective and does not rebound? Here I introduce a few tips for your reference.

Exercise to lose weight does not rebound. 1: The exercise intensity is sufficient.

The intensity of aerobic exercise should be at least 60% of the maximum heart rate.

So, for example, if you go shopping in department stores on weekends, although your feet are sore and your legs are numb at the end of the day, the efficiency of burning fat is not as good as walking or stepping on a faster and stronger treadmill 1 hour.

People who want to lose weight should do at least 30 minutes of aerobic exercise with appropriate intensity, so as to burn more fat. In addition to losing weight, it can also increase cardiopulmonary function and softness.

Remember to choose an exercise intensity, which can make you gasp a little, but not too much, which makes you feel a little tired, but you can still persist for more than 30 minutes.

Exercise to lose weight does not rebound. Trick 2: It is not advisable to diet and lose weight.

Dieting, the calorie intake is lower than the basal metabolic rate, which will cause muscle loss, even if it is thin, it will be loose! After a day of dieting, the body's metabolic rate will naturally drop 15-30%. Although you eat less, your body consumes less. This result will not only make it harder for you to lose weight, but also affect your health.

To make matters worse, the central nervous system will be affected by * *, which will increase your appetite and make you eat more later. If you lose weight through a normal and balanced diet and exercise, you can avoid the problem of declining metabolism.

With exercise, we should eat normally. We should never just pursue quick results, adopt a very low-calorie diet and do a lot of exercise.

Exercise to lose weight does not rebound. Tip 3: Exercise three days a week after losing weight successfully.

Exercise is the most effective and lasting way to lose weight. Maintaining a healthy weight standard and decent appearance for a long time is a lifelong matter. Choosing exercise as the best way to lose weight is to make exercise a part of your daily life.

You have achieved the goal of losing weight, so don't put your sneakers together quickly! At this time, you should have fully realized that continuous exercise will make you happier and healthier!

Exercise can be adjusted from 5-6 times a week to 3 times a week. In order to improve physical condition and maintain weight loss, continue to exercise.

Exercise to lose weight does not rebound. Tip 4: Start exercising in the first 2 weeks, and don't weigh yourself.

You are not mistaken! Except for the original weight recorded on 1 day, when you start continuous exercise, please ignore the weight figures of the first 2 weeks!

Because, at the beginning of exercise, muscles increase day by day, but fat burns not so fast, and weight must rise rather than fall. If you use a body fat meter, you will see that ... although the weight has increased or remained the same, the body fat has decreased day by day.

As long as you don't worry about your diet because you did exercise, you will see the good effect of losing weight in 2-3 weeks!

Exercise to lose weight does not rebound. Tip 5: Aerobic exercise can effectively burn fat.

Aerobic exercise is recognized by the medical community as the most effective way to burn fat. What is aerobic exercise?

As long as it is full-body and can exercise continuously, for example, walking, jogging, cycling, swimming, aerobic dance, roller skating, badminton, tennis, skipping rope and so on. As long as it lasts for more than 30 minutes, it is an excellent "aerobic exercise".

Aerobic exercise can increase the body's oxygen intake. Oxygen, like fuel, is an important angle for burning fat. Weight loss exercise must be aerobic, and the efficiency will be high!

Prepare a pair of good sports shoes and sweat-absorbing and breathable clothes; At least 30-60 minutes of aerobic exercise can achieve the purpose of burning fat. Before and after exercise, you need to do warm-up and relaxation exercises for 3-5 minutes, such as walking and brisk jumping.

Exercise to lose weight does not rebound. Trick 6: Muscle strength exercise enhances the body shaping effect.

Muscle strength training is simply an exercise method to increase the weight-bearing capacity of muscles, also known as anaerobic exercise or weight-bearing training. For example, dumbbells, elastic ropes, sit-ups, push-ups and traditional yoga are all muscle strength exercises.

Muscle strength exercise can build a lean body. If you don't want your metabolism to decline and it becomes more and more difficult to lose weight, you must do muscle strength exercise. Because muscle strength exercises help you exercise the muscles that are the main force to burn fat!

The body burns only 4 calories per hour per 1kg of fat and 1kg of muscle, but it can burn 75- 125 calories per hour, which varies with people, exercise intensity and time.

And muscles will make you look stronger, and the lines will be tighter and more elastic after losing weight.

If your weight loss exercise is mainly muscle exercise, the effect will be discounted, because muscle exercise can't continuously increase the oxygen intake of the body, and it can't burn fat!

Doing muscle strength instead of burning excess fat, but exercising muscles all the time, is likely to make your body like streaky pork, with a layer of fat mixed with lean meat, which is unhealthy!

At the beginning, add 10 minutes of muscle strength exercise to every aerobic exercise, such as 30 minutes of treadmill+10 minutes of dumbbell exercise. Or add 2 days of muscle strength training to the weekly exercise plan to help improve metabolism.

Exercise to lose weight does not rebound: 7: Exercise 5-6 days a week to lose weight quickly.

Aerobic exercise can effectively burn fat, and muscle strength exercise can strengthen muscles, tighten lines and improve metabolism. The two complement each other.

If you want to lose weight, neither of these two sports can be neglected. But in the initial stage, aerobic exercise should be the main way to supplement muscle strength and reduce body fat. 1 and 2 months later, in order to prevent the basal metabolic rate from slowing down, slow down or stop losing weight, it is necessary to increase the time of muscle strength exercise to continue losing weight.

If you want to lose weight, you must exercise strictly for 3-5 days a week for 30-60 minutes each time, with aerobic and muscle strength alternating. Or exercise 3-5 days a week for 60-90 minutes each time. If you really can't spare 30-60 minutes a day, the piecemeal exercise method accumulated in stages is also possible. If this continues for 3 months, you will definitely lose weight!

For example, instead of jogging for 30 minutes every day, you can walk 10 minutes in the morning or evening and climb the stairs or walk 10 minutes at noon to achieve the principle of "30 minutes every day".

The movement does not rebound. Tip 8: Exercise in the morning is the best time to lose weight.

It is also a 60-minute exercise, and the best and most efficient time is in the morning. Because people's metabolism in one day follows the following pattern:

Your metabolism is at its lowest point before you wake up in the morning. Then it rises slowly, reaches the peak after meals, then keeps the level until going to bed, and then gradually drops.

Both diet and exercise can change the speed of metabolism. If you exercise immediately after waking up, your metabolism will rise ahead of time and rise all day, consuming more calories. Therefore, the real benefit of exercise is that besides burning calories during exercise, you can burn 180-400 calories more than usual within 6-8 hours after exercise.

If you can do five morning walks in 1 week, you can finish the distance of 4500m each time. In addition to consuming 250-400 calories during exercise, plus the "added value" of 180-400 calories after exercise, 1 month can reduce fat 1.8 kg, 1 year can reduce fat 2 1 kg. In this 2 1 kg, what you lose is not water or muscle, but the fat you need to lose most!

Arranging your own morning exercise can get twice the result with half the effort.

Getting up early 1 hour is not an impossible problem, but a matter of willingness. Get up early after exercise, take a bath, start a day's work full of energy and rosy face, and you will find that life is more active and efficient!