How to lose fat fast? How to lose fat effectively?

Aerobic exercise, 30 minutes a day, my own test is effective.

1. Running (warm-up for 10 to 20 minutes).

The traditional running method is too single, it seems that you run for a long time and distance, in fact, the fat burning effect is not so obvious, and the fat loss effect is also very poor, the running method I recommend here is different from the traditional running method, here I recommend a combination of fast walking and jogging, three minutes of fast walking and two minutes of jogging, alternating back and forth, which will further enhance your cardiopulmonary function and lay the foundation for future HIIT enhanced movements.

2. Jumping jacks (four groups, about 20 in each group).

Jumping jacks is a simple and effective, full-body aerobic action, which can increase heart rate, mobilize body fat, and exercise the muscles of the arms, thighs, and shoulders at the same time!

Movement breakdown: Jump with your legs outward and your arms raised above your head; At the same time, the legs and arms fall back to the side; When the feet fall and fall, the toes go down to the ground first, and the knees are slightly bent, which can reduce the impact of the knee joints, which is equivalent to the shock absorption function.

3. Burpee (four groups, 10 pieces each).

Burpee combines a series of squats, push-ups and jumps to raise the heart rate to nearly the maximum of the human body in a short period of time. Quickly depletes the energy in the body, forcing the body to burn fat for energy. As a result, burpees are very efficient at burning fat, and 20 minutes of burpees are more than twice as efficient as running for the same time.

4. High leg raises (three groups, 30 in each group).

High leg lifting can not only achieve the effect of rapid fat burning and leg slimming, but also promote liver detoxification, kidney detoxification, protect the heart, stabilize blood pressure, protect the stomach and intestines, and increase physiological functions.

5. Squats (15 per group, three groups).

Keep your lower back straight and your hips lower than your knees.

Squats are the trump card moves for thigh muscles. Actions that require a large lung capacity and a strong heart. In strength exercises, the squat is a complex, full-body exercise that works the thighs, hips, and hamstring muscles while strengthening the bones, ligaments, and tendons that cross the lower body.

Squats are considered essential exercises for growing leg and hip strength and girth, as well as developing core strength.

6. Skipping rope (100 per group, 4 groups).

When we use the same amount of time for running and skipping rope, the fat loss effect of skipping rope is far greater than that of running.

Skipping rope can make the flesh of the whole body strong and elastic, exercise endurance, reduce fat in the thighs and buttocks, bodybuilding and plasticity, make the body agile, and it is also the most common HIIT action.

1. Stick to a fat loss plan.

In order to be effective, there must be these two points, one is to develop a scientific and reasonable fat loss plan, and the other is to continue to implement the plan. A scientific and reasonable fat loss plan coupled with a good diet control will definitely have a good effect.

2. Formulate the principle of graduality.

In fact, although it is not difficult to achieve this, it is necessary to have a certain policy and a specific plan, and it is also a principle of gradual progress, which can play a good role.

3. Reasonable diet.

Many people think that if you eat less or not eat, you will lose weight, but in fact, this method will not work, because if you eat one or two meals less every day, you will not be able to play a good role, and you may still be able to eat well, so you must arrange your diet scientifically and reasonably.

It is necessary to pay attention to the combination of nutrition, eat less oily, high-fat, and high-calorie foods, and only eat seven points full at every meal, plus planned exercise, so that it can be effective**.

4. Good work and rest habits.

Sticking to a good routine and resting habits, if there is a problem with sleep, it is not only more likely to lead to an increase in body fat, but also affect the body's function.

5. Adhere to a good attitude.

Mood actually has a great impact on us, and sometimes it can influence our behavior, so if you want to make fat loss continue to be useful, then you must maintain a good attitude, which is particularly important, do not have a negative mood because you are fat, so you give up change, then you may continue to be fat, which will only make the situation worse and worse.

For obese friends, the first task of fitness is to lose fat, the most effective way to lose fat is running and swimming, most people feel that running hurts their knees and dare not move, resulting in exercise is no longer a part of their lives, and therefore they lose their healthy body. There are pros and cons to everything, running does have some damage to the knee, but if we protect it correctly so that the knee is not damaged too much, then running will only bring benefits and no disadvantages.

How to run correctly? We need to adjust our biological clock, put running in our lives, we need to prepare for exercise before running, stretch and relax, do not underestimate these actions, the effect is not small!

Running can be in the evening or in the morning, the running time should not be too long, the speed should not be too fast, the normal running time is 15 minutes for a section, run two sessions a day, the speed is kept while running can be chatting for jogging, fat loss needs to be jogging, that is, aerobic exercise, girls are afraid of running calf muscles, in fact, it is not so exaggerated, jogging is aerobic exercise, aerobic exercise will not promote muscle growth, no need to worry, as long as you relax your calves after running, there will be no possibility of growing muscles.

Fitness has now become a full-name sport, and most of the fitness groups are young people, which are divided into two types: one is to strengthen the body to increase muscle and strength, and the other is simply for **. How to exercise reasonably, is what I said earlier, understand what you want, such as whether to gain muscle or lose fat, the following Xiao Hei through several aspects, to tell you how to exercise will have an effect.

1. First of all, we must know that fat loss is carried out by the whole body.

2. How to gain muscle correctly.

If you want to gain muscle, the best choice is to have a large weight, and the exact amount of this weight depends on the individual. This weight is best kept to the point where you can do a set, and the number of sets is kept at 8 to 12, which is a constant truth in the fitness world, do four to five sets of one movement. You can change the plan to put the chest and three heads for one day, or the two heads and three heads to practice together, and then the next day to practice the other remaining part, and then rest for a day and start a cycle, remember to also practice the shoulder, in fact, from Monday to Friday every day to do different movements, so that each part can be exercised.

3. To gain muscle, you need to consume high-protein foods.

How to increase weight and muscle, increase weight and muscle to consume more carbohydrates, but both must ensure that the protein intake is sufficient. You can choose to eat 2-4 boiled eggs a day to supplement protein, followed by a pack of milk a day is also a good protein**, if the conditions are good, you can buy protein powder The effect is more obvious, eat more white meat (chicken breast), beef, eat less greasy food, and high-sugar food.

4. Combine aerobic exercise to lose fat.

The above muscle gain is mainly for people who want to improve their physique, if they are obese fitness enthusiasts, they can combine aerobic exercise to lose fat, such as: running, the best order is muscle gain training, fat loss running training last. Because we all know that exercise starts to consume glycogen in the body, but with the extension of exercise time, your glycogen consumption will be lower and lower, but your fat consumption will become more, at this time the purpose of doing aerobic is the best, in fact, Xiao Hei wants to say that the effect of aerobic first and then anaerobic is also very good.

Whether you are going to work out for muscle gain or fat loss, as long as you stick to these methods above, I believe there will be results, fitness requires patience and perseverance, and I hope everyone has 8-pack abs.

How**? (1) Exercise more + buy some Shenrui capsules online. How to lose fat effectively? The effect is very good, I lost 26 pounds a month, just a month!

How**? Suitable for: Whole body.

How**? For fat people, too little exercise is the culprit. Maybe you like to sit for a long time, often sit and don't move at work, and when you get home, you like to sit and surf the Internet or watch TV, because you don't move much to produce obesity.

Therefore, arrange more interesting exercises that are easier for you to stick to and get rid of the fat on your body.

For the upcoming holiday trip, a reunion for 10 years after graduating from high school, a colleague's birthday party, and another round of "feminine" fashion clothing (you know what "feminine" is, of course).''taste"When you buy a certain piece of clothing, you will ...... one size smaller

2) Give yourself some encouragement. The "results" are checked in stages: the weight is weighed once a week.

Don't weigh it every day, it's easy to lose faith because you can't see the results and progress; Once a week, even the slightest reduction will get you excited and inspired.

3) Keep your mouth in check. **Reduce your appetite first, eat only half of the food at a time, and don't eat the other half. When you go to a western restaurant to eat, ask the waiter not to give bread; When ordering pizza, declare no cheese, just vegetable; Use mustard instead of salad dressings and seasonings such as fish and chicken.

1. First of all, swimming, swimming is an interesting sport, but to do a good job of sun protection, freestyle for 12 minutes can consume a lot of calories.

2. Running fast, 30 minutes a day, can also consume a lot of your energy.

3. Skipping rope, skipping rope can burn 1300 calories for 1 hour, which is equivalent to jogging for three hours.

4. Dancing, if you can dance, 1 hour a day, dancing your hands and feet, is also very useful for fat loss.

5. Walking, 30 minutes a day or 10,000 steps a day, this is an effective cardiovascular exercise, and it can not only help you build beautiful legs, but also improve the digestive system.

If you don't want to exercise too much, you can take a dip at home, and of course, it is impossible to lose fat by just taking a bath.

7. Do stretching exercises, preferably for 7 seconds at a time, and keep persisting, otherwise it will backfire.

8. Finally, chew more during meals, which can effectively reduce facial fat, and chew at least 20 times per bite of rice can effectively reduce facial fat.

I personally have three views on **, the first point is to control the diet, do not consume high-calorie food during the ** period, do not eat junk food, eat more vegetables, and high-protein food, so that ** can get twice the result with half the effort, the second point is to insist on exercise, just eat without consumption, it is definitely not good, exercise is the daily consumption, there is a daily exercise, and the consumption should be greater than your intake, so that you can have a difference every day, proving that your ** is effective, And try to choose good actions, so as to maximize the **, but also the most efficient**, the third point is a reasonable work and rest habits, a good work and rest habits, can make people energetic for a day, do things more energetic, if you stay up late every day, then it will only make ** this thing difficult, after all, the recovery after exercise is carried out at night, good sleep is the basis for your full recovery, but also the guarantee that you are energetic the next day, so a good work and rest habits are also** What must be done, the above three points are my personal views on **, I hope it will help you.

**I know how to lose, the key is not to persevere, it is nothing more than to limit calorie intake every day, within the calories of your ideal weight, more and less is no problem, what to eat is a little varied, change to eat every day, the key is the amount of exercise, too sad to persist, strength exercise increases muscle to resist fat accumulation, aerobic exercise consumes fat quickly, I used to be 190 pounds, and I helped my uncle lose 38 pounds in January! Two months into 131 pounds, two months in a shovel of sand, anti-tree moving cement, fingers and arms are not their own all kinds of pain, but forced to do it, at that time still big fish and meat three meals a day, you say miracle no, and then official.

Join the work of no physical work, two years later try to control the situation or reach 160, of course, the fatter people lose more, this is not the standard, in the end or advise you, other people's ** success is definitely not dieting or a few words on the surface can be clear, the hard work can not be understood by people who can't hold on!

For effective fat loss, it is recommended to do the following:

1.First of all, don't have the concept of breakfast, lunch and dinner, and divide the day into five meals.

2.Less oil and less salt (you can add water to stir-fry).

3.Eat well in the morning, add more meals at ten o'clock, you can eat full at lunch, add meals at three or four o'clock, eat less at dinner, and don't eat after eight o'clock.

4.Morning: protein, carbs, cellulose. Noon: protein cellulose, carbohydrates. Evening: less or no carbohydrates, protein, fiber. If you exercise with food, you will carbohydrates, and if you don't exercise, you will mainly use milk and fruits.

Don't: Fruits are arranged to be eaten during the day. Fried food can be eaten once every half a month.

Two. Coordinates aerobic and HIIT exercises.

Fitness is not for competitions, it is impossible to lose weight in a day or two, for fat loss but also for health, as long as you adhere to this diet order, it is possible to have a good fat loss effect.