What are the specific ways to lose weight with weight loss exercises? Is weight loss exercise a fast way to lose weight?
Rapid weight loss weight loss methods are the following, a reasonable weight loss meal diet plus reasonable weight loss exercise is a rapid weight loss methods, this rapid weight loss method time is characterized by rapid, more suitable for time is more nervous weight loss crowd.
First of all, we must distinguish between weight loss exercise and square dance, morning exercise exercise, square dance, morning exercise exercise is to relax and invigorate, enhance physical fitness, but weight loss exercise is the purpose of weight loss, so it must meet the following three conditions:
One, the intensity of
Weight loss exercise is a kind of aerobic exercise. A set of scientifically designed, reasonable weight loss exercises for the intensity of the exercise has a very clear statement, requiring the practitioner to maintain a heart rate of 120 to 150 times per minute to achieve the effect of aerobic, there are mainly the following ways:
.1, standing stretch back
First, first of all, open the two feet, with the shoulders as wide. The hips need to be hard to the back of the top, waist to the top, while the two hands also need to be diagonally straight up. When the two hands open, the dieter needs to keep parallel. Then the dieter can stretch the elbow part, so that the shoulder blades to the center close, and keep this position for a second. It is worth reminding that in the process of doing these actions, the dieter's hips must maintain the posture of the hips to the back.
.2, before bedtime body dry exercises
First hands and feet together open, and stick to the ground, and hands and feet open the amplitude of the need to be with the distance between the two shoulders as wide. After that, the dieter needs to tighten his abdomen and stretch the muscles on his back, and keep his eyes on the ground. Next, the dieter's right foot and left hand should be straight and parallel to the ground. From the fingers to the toes need to be hard to straighten, and maintain this position for 10-20 seconds, after which the left and right alternation, the action does not need to change.
3. If you are willing to challenge yourself, you can also choose to use flexible dumbbells as props for weight loss exercises, to increase the difficulty of the exercise, in order to get better weight loss results.
Second, weight loss meals - dietary calories
1, limit the total energy
To gradually reduce energy intake, while assisting a moderate amount of physical activity. Mildly obese adults, monthly weight loss of 0.5kg ~ 1.0kg is appropriate, that is, to reduce the daily energy intake of 125kcal ~ 250kcal. For adults with moderate obesity or above, a monthly weight loss of 2 kg~5.0 kg is appropriate, and the daily energy intake should be reduced by 510kcal~1280kcal. And then according to the specific circumstances of the individual before meals plus drink some "oil shield", the effect is also good.
2, the right amount of protein
Every cell in our body needs protein to build, especially muscle. In addition, there are many benefits of a high protein menu, which can accelerate muscle recovery after exercise, reduce muscle loss and promote muscle growth. Because it takes longer to digest protein than carbohydrates, a high-protein meal is more resistant to hunger.
3, limit fat
Excessive fat intake can lead to ketosis, in the limit dietary energy supply at the same time to limit the supply of dietary fat, especially animal fat supply. Fat is easily deposited in the subcutaneous tissue and visceral organs around, leading to fatty liver and some cardiovascular and cerebrovascular diseases. Obese people dietary fat should be controlled in the total intake of energy 25% ~ 30% during weight loss seven points of diet, three points of exercise, visible intake of calorie control, determines the results of exercise. Life more regular baby can control calorie intake, try to control starch, animal oil, vegetable oil and sugar intake. Love life of food people, can not stand the temptation of food is no harm, the new technology can pass the calorie blocker meal shield, "oil shield" and "sugar shield" to prevent calorie intake, cut off the source of the accumulation of fat can also assist in weight loss.
Three, time - the time requirements of weight loss exercise
40 minutes each time - 90 minutes, according to the exercise program intervals, time adjustment, 3 to 5 times a week.
When is the best time to jump for weight loss exercises?
.1, morning time 6:30 to 7:30 because this time can wake up the body functions, to ensure that the day's blood and qi smooth, promote the consumption of calories.
.2, 3:00 p.m. to 4:00 p.m. because this time in the afternoon, people's spirits are high, jumping weight loss exercise is the easiest to achieve the effect of weight loss and slimming.
.3, one hour after dinner because it can help the digestion of dinner, and consume the energy absorbed during the day. After that, you should drink a lot of water, no longer eat. Otherwise the unconsumed energy will be converted into fat during sleep