Push-ups and squats every day, in order to lose weight, your training intensity should be enough for each training time. If you only practice for a few minutes or ten minutes at a time, there is no weight loss effect. I suggest you adopt the training method of hiit. You can do a set of push-ups, then do arm bars, and finally do squats. Each group 15-20 times, and the interval between groups 10- 15 seconds. If you have good physical strength, you can rest for 30 seconds to one minute in a cycle, which lasts for about 30 minutes. This training mode is different from jogging and riding, it will improve your muscle endurance and strength, and most importantly, it can improve your body's basic metabolism. With the improvement of metabolism, your body will become thinner, and it is not easy to rebound after losing weight successfully.
I hope my answer can help you!
You can lose weight. Push-ups, arm sticks and squats all belong to strength training, which can improve metabolism and gain muscle, help to lose weight and promote fat burning. However, if you only rely on these exercises and don't pay attention to your diet, it will rebound. Therefore, it will be healthier to match your diet on the basis of these exercises, which is more conducive to losing weight and not rebounding.
Although exercise can quickly promote fat burning and fat consumption, a high-calorie diet will make your hard-earned exercise achievements go up in smoke. Careless diet can lead to excessive calorie intake, leading to weight gain. Therefore, weight loss needs to be matched with diet on the basis of exercise assistance, which is more conducive to weight loss.
1, eat more and reduce the intake of high-calorie food.
A small number of meals, that is, three meals in the morning, noon and evening plus meals between meals, can not only increase satiety, but also reduce intake. Reducing high-calorie foods is to avoid eating too many calories, and increasing foods with low calories, high fiber and strong satiety is conducive to losing weight and maintaining good health.
2. Increase calcium intake.
Adequate calcium combines with fatty acids and cholesterol in food in human intestine, which can inhibit fat formation and promote fat burning. It can also supplement the calcium needed by the human body. Foods rich in calcium, such as bean products, milk and other foods.
3. Add a coarse grain food to every meal every day.
Coarse grains are rich in cellulose and B vitamins. Cellulose can increase intestinal peristalsis, promote excretion, and remove intestinal oil and garbage toxins. B vitamins can promote the burning and metabolism of fat. At the same time, it can also delay the increase of blood sugar, increase satiety and delay hunger. Such as sweet potatoes, corn, oats and other foods.
Besides exercise and diet, we should also keep enough sleep every day. Adequate sleep can promote metabolism and promote fat burning. Because the body will secrete leptin after entering deep sleep at night, leptin has the functions of promoting metabolism, suppressing appetite and increasing fat burning.
Keep exercising and don't overeat. Will not rebound
First of all, to achieve the goal of not rebounding, we need to know why it rebounds. The human body is in a state of dynamic balance for a long time. For weight control, it is impossible for people to lose weight and gain weight for a long time (excluding pathological factors). You may have lost 65,438+00 kg and 20 kg, but it didn't take long to get back to your original weight, or for some reason, you ate a lot of food and gained 5 kg and 65,438+00 kg, but you got back to your original weight without deliberate exercise. This is the body's self-protection mechanism.
Second, why not rebound? The first thing we have to rule out is to increase the basal metabolic rate, unless you can gain more than ten kilograms of muscle (less than 100 calories per kilogram) or change your living habits (an ice cream can offset the calorie deficiency caused by several kilograms of muscle). Then take exercise as a part of your life (just like eating), not as a tool or means to achieve your goal.
Third, it's a cliche that the change of diet structure+the change of daily activity habits+reasonable exercise.
Fourth, I wish you success. If in doubt, you can continue to write privately.
No, you only practiced two arms in these three exercises, only your hips and legs, not your abdomen. Abdomen is the place with the most fat, and exercise time is also the focus of weight loss. You need to keep training for at least 30 minutes every day to lose weight.
Moreover, we should do enough warm-up exercise before practice and arrange time and diet reasonably to avoid rebound.
1) Weight loss and daily exercise time
2) How to do push-ups, arm sticks and squats to lose weight?
3) How to ensure that weight loss does not rebound?
We exercise to lose weight is most beneficial to our health, but the time of exercise is an important factor in exercise. If the exercise time is too short, it won't have any effect on the body and can't achieve the effect of losing weight. If the exercise time is too long, it may cause a burden to the body and cause fatigue and injury to the body. Therefore, weight loss should be reasonable and the best exercise time should be used to achieve the best effect of weight loss, so the daily exercise time should be no less than 30 minutes.
Research shows that when the heart rate of healthy people reaches 150 beats/min, the minimum time of continuous exercise must be more than 5 minutes before it can begin to produce effects. After the formal exercise, we should gradually reduce the load intensity and continue to exercise for more than 5 minutes, so that the human body can gradually transition from a tense muscle activity state to a relatively relaxed state, which is conducive to the recovery of the body, that is, to carry out finishing activities. According to the research, it is more suitable to exercise for 20~60 minutes each time to improve the function of cardiovascular system and aerobic work ability.
You won't lose weight just by these three movements, because push-ups and arm sticks are all for practicing arms, so this can only enhance the strength of arms, while squats are for practicing legs, and maybe the strength of legs can also be enhanced, but in fact, most of the places where everyone is obese are abdominal hypertrophy, so it is the abdomen that should be practiced, not the arms and legs. You can practice your arms and legs when you practice your abdomen. And even if you do these actions, it is not impossible for you to spend an average of 10 minutes on these three actions. Exercise takes at least 30 minutes, and then you should practice for 30-50 minutes every day to lose weight. I feel that you should not be able to exercise these movements.
How to exercise?
Whatever you do, you need to warm up first. You can add these three movements to the exercise, but do some warm-up exercises such as jumping first.