Lose 1 kilogram of fat, the body is very different
Loss of 1 kilogram of weight is not difficult, but if the reduction is fat that can not be taken lightly! Fat every 1 kilogram, you need to consume 7000 calories, then 1 month every day to consume 230 calories, equivalent to 6 kilometers per hour speed walking 1 hour.
Of course, if you consume 100 calories a day, and strengthen it on weekends, you can consume a total of 1000 calories a week, which is pretty good.
Also, if you're too busy to walk for an hour, you can walk for 30 minutes a day, followed by 30 minutes of recommended stretching. At the same time, walking should also pay attention to the posture, not just walk so simple, the back should be straight, the whole body muscles are activated, pay attention to the movement of the legs, step faster and keep walking at an even pace.
1 month exercise weight loss program - commuting
1, commuting to and from work more than walking a station (6 kilometers per hour roughly walking 15 minutes)
Commuting to and from work, if it is a bus subway, may wish to sit less than a station, and then to walk instead of; if the company is very close to the company, then a long way around the road to exercise it! The journey is about 15 minutes can be, morning and evening each time, a day can also walk 30 minutes!
2, climb the stairs for 8 minutes
To climb 2 steps per minute to get speed, fully utilize the company and residential stairs, climb 8 minutes of the same effect as walking for 15 minutes!
3, do simple stretching action for 20 minutes
Don't want to go out at home on the stretching of the whole body, after getting up in the morning and before going to bed, every 20 minutes is equivalent to walking for 15 minutes, if you want to have a better effect, then do more activities to move the shoulder blades of the action.
1 month exercise weight loss program - home
1, walk 30 minutes
Go to the supermarket to buy things, try to go around a little farther, while hands carrying a shopping bag, with the weight of the increase in the intensity of the movement will also rise Oh!
2, do housework 20 minutes
We usually wash clothes, wipe the table can also lose weight, before the Spring Festival is not to clean up, in fact, cleaning up is also very weight loss Oh! Especially consciously tighten the muscles of the whole body, the amplitude of the action as much as possible, the calorie consumption force is very powerful!
3, do simple stretching action 20 minutes
The same morning and evening stretching is also effective in eliminating fat, compared to the intensity of the exercise, stretching exercise can be better exercise muscles, and make the hardened muscles to restore flexibility and elasticity.
Simple stretching exercises
1, legs open to stand with shoulder width, abdominal and hip muscles tightened, arms upward stretch, palms open forward, thumb and forefinger touch each other, the whole body's center of gravity falls between the two feet on the midpoint.
Then bend your arms at the elbow, drop your lower arm to the back of your head, but keep your elbows at the same height, and keep your knees in, and your whole body still standing up straight, and hold it for a few seconds before recovering, and then redo it 20 times.
2, the same legs slightly spread standing, stride and shoulder width, waist and back straight, waist and abdomen tight, shoulder blades back, so that the arms downward elbow flexion to open, wrist raised to the same height as the shoulder, palm open forward.
Keep standing, the right and left elbows to the waist side, so that the elbows close to the side of the waist, hold for a few seconds to recover, repeat 20 times.
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