To design a weight loss exercise plan properly, we must first understand the need for weight loss, exercise, diet and the concept of exercise intensity. It will be more difficult for beginners to lose weight at the beginning, because the body needs to adapt to the sudden increase in the amount of exercise. Exercise to lose weight is the only natural way to lose weight. To lose weight effectively, please pay attention to the following points
We must limit our daily nutrient intake so that the body can achieve a "calorie deficit" through exercise
Weight training must be in the weight loss exercise menu. Effective weight training can prevent muscle loss in weight loss and help break through the stagnation period of weight loss exercise.
Add cardio or HIIT weight loss exercises to your weight loss exercise menu to help burn calories
The importance of exercise time for weight loss
Weight loss exercise time control is a key factor. If you do weight loss aerobic exercise, you must adhere to the exercise for at least 20 minutes and control the exercise time within 45 minutes, otherwise the body will have the opportunity to break down protein or muscle. Continuous exercise for 20-45 minutes is Prime time for burning fat.
The following explains that the body will have three different energy systems to meet the needs of exercise at different times of weight loss exercise.
ATP energy system: to meet the needs of about ten seconds of exercise, mainly explosive exercise
Lactic acid system: Exercise lasts for about ten seconds to 2 minutes, mainly through blood sugar, and glycogen in the muscles provides energy to meet the needs of exercise. After exercise, a large amount of lactic acid will accumulate in the muscles.
Aerobic system: exercise for 2 minutes or more, the first 20 minutes mainly provide energy through glycogen and carbohydrates, and continuous exercise for 20-45 minutes mainly uses fat to provide energy
Weight Loss Exercise - Aerobic Exercise
Aerobic weight loss exercise Heartbeat is an important indicator to control exercise intensity. Since everyone's physical condition is different, we need to adjust the heartbeat to control the appropriate intensity of weight loss exercise
The target heart rate for weight loss exercise to burn fat is 60-70% of the maximum heart rate
The simple calculation formula is as follows
220-age x 60%-70%
Recommended weight loss exercise - HIIT weight loss exercise
-Golden 40 seconds of weight loss exercise
Repeat 40 seconds of high-intensity movement followed by 10-20 second rest breaks, as a training cycle, repeat multiple times.
Example: Sprint 40 seconds ~ 20 seconds short break - Sprint 40 seconds ~ short break 20 seconds... x N
HIIT weight loss exercise is characterized by short exercise time and high training intensity. HIIT high-intensity exhaustive training will increase the body's metabolism within 72 hours after exercise. After training, the body's basal metabolism will increase, and the body will have a post-burning effect (the ability to burn fat after exercise) to burn body fat, 健身室so as to achieve exercise. The purpose of losing weight
*In order to achieve the best cellulite effect, it is necessary to increase the heart rate as much as possible during exercise. However, due to the intense exercise process, HIIT is not suitable for novice exercisers.
weight loss exercise at home
To lose weight through exercise, we must continue to maintain a certain amount of exercise. We recommend at least three to four days of weight loss exercise every week. Weight loss exercises are generally easier to do at home and have flexibility in time. The following introduces some weight loss exercises that can be done at home or in a weight loss exercise room.
weight loss exercise at home
Recommended Action - Burpee
It is the core action of weight loss exercise at home, the action is simple, does not require any equipment, and the exercise intensity is high
weight loss exercise belly
Recommended Action - Crunch
It can help us lose belly, mainly train our abdominal muscles
weight loss exercise at home
Recommended Action - Push Up
Push Up is the main action of upper body training for weight loss exercise at home, which can effectively train chest muscles, triceps, shoulders, abdominal muscles, etc.
Recommended weight loss exercise at home
Whole body weight loss exercise-high knee
High knee is a high-intensity whole-body exercise and an important action to improve exercise intensity
weight loss exercise diet
Weight loss exercise diet is a very important part, good eating habits are enough to improve the progress of our entire weight loss exercise plan. Weight loss exercise calorie calculation is necessary to do every day, we have summarized some of the following weight loss exercise diet needs to pay attention to
1. Snacks and meals
(5 meals a day, it is recommended to eat a small amount every 3 minutes)
2. Eat less carbs
(Avoid noodles and rice at night)
3. Inverted triangle diet
(Breakfast is the richest, dinner is the least)
4. The order of eating each meal
(starter dish-meat-noodle rice)
5. After weight training
(supplement protein and carbohydrates in one hour)
6. Every meal must have fiber and protein
7. Choose low glycemic index foods and avoid refined foods
8. Make sure you have twenty minutes for each meal
Weight Loss Exercise Menu Essentials - Retraining to Lose Weight
Weight training must be added to the weight loss exercise menu, which can sculpt the body's curves and help the body retain the largest muscles during cellulite and weight loss.
Otherwise, losing weight will only lose weight in terms of weight numbers, and the body will only "shrink", the fat is still in the body, and the body's curves cannot be carved 健身房.
Note: For newbies, please gradually increase the exercise intensity. There must be sufficient warm-up. To continue and effectively eliminate cellulite, you must regularly change the training plan to prevent the body from appearing "stagnation period of weight loss exercise". Weight training skills are relatively large. Accompanied by a coach!
