If we want to be healthy and thin, we must start our legs. We have already been familiar with this. However, although he insisted on exercising every day, it did not work, and the fat on his body was still firmly entangled. What can I do?
First of all, do not see the exercise weight loss effect is not obvious to negate the exercise this weight loss method. You insist on exercise, but the effect is very small, it may be that your exercise method is wrong. Or, you insist on exercise without diet control.
1. Anaerobic exercise + aerobic exercise
Anaerobic exercise is generally done by doing some weightlifting exercises to train muscles. During this process, the carbohydrates stored in the muscles are broken down, because the body needs to provide energy to the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the body's fat will begin to be consumed. Compared to anaerobic exercise, aerobic exercise consumes fat better. Therefore, before aerobic exercise, you can first consume carbohydrates through anaerobic exercise, and then consume fat through aerobic exercise, so that weight loss can be achieved with less effort.
2. Let yourself be in the changing movement
Changed exercise can improve the weight loss of exercise. For example, walking fast to lose weight, the energy consumed by walking fast and slow will be 20% more than the normal pace, and the fast and slow change mode makes the movement not too single, easy to stick to. Let yourself be in a changing movement. On the one hand, you can change the way you exercise. Don't always insist on doing a kind of exercise. Secondly, you can change the state of exercise. For example, you can adjust the slope by running on a treadmill.
3. Use music to drive the rhythm of sports
Exercise is an iterative process, such as squatting 30 times, that is, repeating this movement all the time. Repeating will always feel boring, there will be a feeling of powerlessness. When you do the 30th, you will be perfunctory and the movements will be less standard. The rhythm of using music to drive the movement can make people feel excited and continue the original movement. This is a lot more fun.
4. Exercise for at least 12 minutes each time
Any exercise will consume calories, but to really achieve the effect of losing weight, you need at least 12 minutes of exercise (warm-up exercise). Take the time to build a training effect that increases your body's oxygen transport capacity and produces more fat-burning enzymes, such as lipase, so you can burn more calories while exercising, and more when doing other things. Have energy.
5. Grasp the time of exercise
The study found that mild exercise is most reasonable one hour after a meal; moderate exercise should be scheduled for two hours after a meal; high-intensity exercise can be performed three hours after a meal. Based on this, several optimal exercise periods can be introduced; 3 hours after breakfast to lunch; 3 hours after lunch to dinner; and 3 hours after dinner to bedtime.
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