“I did the exercise and I controlled my diet, but I couldn’t lose weight.” Many women complained about why they couldn’t lose weight during the process of losing weight. In fact, many times it’s not that your method is wrong, but that you don’t plan your exercise method scientifically and reasonably. Here are the six weight loss strategies I want to tell to everyone. Learning these six points will help you to lose weight easily.
Six strategies make you easy to lose weight.
Strategy 1: Exercise 5-6 days a week to lose weight fast.
Aerobic exercise can effectively burn body fat and improve the body’s metabolic rate. The strength training of muscles can effectively increase muscles and make them stronger. The two aspects work better together.
Want to lose weight, neither of these two types of exercise should be partial. Aerobic exercise should be used as the main method and muscle exercise as an aid to reduce body fat. After one or two months, in order to prevent the basal metabolic rate from slowing down or slow down or stagnate the weight, you must increase the time of muscle exercise to continue to lose weight.
If you want to lose weight, you must strictly exercise aerobic and muscular strength for 3-5 days and 30-60 minutes per week. Or exercise 3-5 days a week, 60-90 minutes each. If you really can’t free up 30-60 minutes a day, the fractional time exercise method is also possible. This lasts for 3 months, and it will be very thin! For example, at the beginning, you need to jog for half an hour every day, you can also change to a 10-minute brisk walk in the morning or at night, or you can spend 10 minutes to climb stairs or take a walk Ways to reach the amount of training a day.
Strategy 2: Morning exercise is the best time to lose weight.
The best and most effective exercise time is in the morning. Because people’s metabolism follows the following pattern:
Before you wake up in the morning, your metabolism is at its lowest point. Then slowly rise to reach the apex after dinner, and then maintain the level until you go to bed and then gradually decline.
Diet and exercise can change the speed of metabolism. If you exercise immediately after waking up, your metabolism will rise early and rise throughout the day, consuming more calories. So the real benefit of exercise is that in addition to consuming calories during exercise, you can consume 180-400 calories more than usual in 6-8 hours after exercise.
If you can do five morning walks in a week, complete a distance of 2 kilometers each time. It will consume 350 calories during exercise and 200 calories after exercise. In total, it will lose at least two kilos a month. You can lose 20 kilograms of fat in a year.
Arrange yourself to exercise in the morning and lose weight very quickly. Getting up an hour early is not an issue, but whether you are determined to do it. Get up early after exercise and feel better. Start a day of work and you will find that your life is more active and efficient!
Strategy 3: Make your heart rate faster but don’t try too hard.
The effect of weight loss is related to how long you exercise. Therefore, it is best not to choose a sport that will make you tired and unable to cope.
For example, it doesn’t take long to make 50 push-ups (as long as you finish), but you will probably feel very tired!
If you walk at a fast pace for 10 minutes instead, you will feel relaxed and happy, and it consumes 10 times more calories than push-ups!
Choose an exercise intensity that makes you a little breathless, but not too breathless, which makes you a little tired, but still lasts for more than 30 minutes.
Strategy 4: Enough exercise intensity.
The intensity of aerobic exercise should be at least 60% of the maximum heart rate. For example, visiting department stores on weekends and watching flowers. Although the legs are sore all day long, the fat-burning efficiency is not as fast as an hour’s fast and strong walking.
People who want to lose weight should do aerobic exercise with proper intensity for at least 30 minutes to burn more fat. In addition to reducing your weight, you can also increase cardiopulmonary function.
Strategy 5: Cross-training has a significant effect on fast fat burning and weight loss.
Most people know that if you want to lose fat quickly and healthily, you should do 30-60 minutes of aerobic exercise! But not everyone can take the time to exercise every day.
TrainingCross interleaves muscle training and aerobic exercise, fat burning efficiency is at least 15% higher than just aerobic exercise. As long as you do less time exercise, you can also achieve good results, so that many busy modern people can easily exercise and lose weight.
Cross-training muscle exercises can promote blood circulation and make blood flow smoother. In addition, the oxygen inhaled during aerobic exercises can improve the fat burning ability of muscles and double the weight-loss effect! Muscle exercises can also be adjusted Exhaustion from aerobic exercise reduces lactic acid accumulation and makes the body feel lighter!
Strategy 6: The longer the exercise time, the higher the fat consumption rate.
Weight loss should be based on the principle of reducing fat and not affecting health, which is the real point! Research has confirmed that if only dieting is used to lose weight, 30% of the lost weight is caused by muscle loss. Theoretically, if you add exercise and healthy diet control, fat consumption can reach 95%.
Summary: Losing weight is not the right way to lose weight. You do n’t want to lose weight. You have to do exercise in a random way. Planned exercise can double your weight loss. The success of weight loss depends on whether you have adhered to the weight loss method that suits you. Only adherence is the first prerequisite to defeat fat. Come on for weight loss.