How to lose excess body fat.

Method 1: Cycling.

Nowadays, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training, but the general bicycle training room is too small, and many people are prone to hypoxia in the room when they used to train, although the gym is designed to increase the ambient temperature, so that the exercisers sweat a lot to improve the first effect. But I'm in favor of abandoning healthy practices while **. If you ride outdoors**, it is recommended to use a mountain bike (but the speed limit in the city is not very good).

Method 2: Running (brisk walking).

Outdoor running will be limited by the environment, the choice of treadmill is also very good, let go of the treadmill hand can increase 8% oxygen utilization rate and 5% heart rate, of course, first of all, under the premise of ensuring balance, let go of the handrail, choose a certain slope of the treadmill can improve the best effect. Use the interval method on a treadmill to exercise at a high speed for a while and then move to a lower speed cycle.

Method 3: Eat plastic fiber fruit.

Now many people who don't like exercise and dieting can choose to chew a plastic fiber fruit half an hour after dinner every day, which extracts beneficial factors from a variety of natural herbs such as Luo Mengguo and psyllium, which can not only accelerate the burning of body fat, but also form a fat isolation layer, so that there is no ***, and after success, it is not. One calorie a day is enough to run for three hours.

Method 4: Control your appetite and reduce your food intake.

If you want to lose weight, you don't have to go on a diet, it's important to control the amount of food you eat. If you prefer a certain food and the food is too large, be careful to reduce the amount of portions per meal.

Method 5: Successfully suppress appetite.

To successfully suppress your appetite, in addition to eating more fiber-rich foods, you can also choose low-calorie foods. Low-calorie vegetables such as lettuce, kale, and celery are good vegetables to suppress your appetite before meals.

When choosing fruits, pay attention to picking low fructose, such as cherries, pears, grapefruits, apples, etc., and raisins and figs are high in fructose, try not to drink fruit juice, it is best to replace them with fresh fruits.

Long-term exercise, don't use drugs.

What is the most effective way to lose fat? If you're still stuck in endless cardio training, you're out. I'm going to introduce the latest and most effective fat loss methods, you only need 8 minutes of home training a day, and the effect is far more than 60 minutes of aerobic training, helping you save money and time, convenient and effective fat loss.

Let's explain it in simple terms:

For friends who do 1 hour of aerobic training every day, only 1 hour of 24 hours a day is burning fat, so how can we make our body burn fat in the remaining 23 hours, this is what we are going to talk about today, also called"Fat burner"。

1. People have two fat burning machines, the first one: the metabolic system.

When you're exercising, your heart beats faster, your circulatory system quickens, your metabolic system quickens, and your fat burner (metabolic system) speeds up, so fat burning accelerates. If you can consistently improve your metabolic system, not only during exercise, but also when you're not exercising, you'll be able to burn fat 24 hours a day faster and more effectively than anyone else. For example, if a car needs to consume gasoline when it is running, if the engine is still running normally after it is stopped, it will continue to consume gasoline.

2. Man's second fat burner: muscle.

Muscle burns fat all the time, and if you have high muscle mass, then you burn fat faster, so the second best way to lose fat: increase muscle mass. Gaining muscle is better than losing fat in the metabolic system.

Now back to the topic, how to arrange this 8-minute training in order to achieve the purpose of increasing the metabolic system and muscle mass, it needs to be reminded that although it is only a short 8 minutes, it also shows that its intensity is very large, if you still feel relaxed after 8 minutes, then it must be your method is wrong or not attentive, it is not to achieve the training effect.

This 8-minute workout allows you to effectively lose fat and gain muscle with your own weight or equipment, so that your metabolic system is still running at high speed for 24 to 48 hours after the end of the workout, which means that the fat burning time is extended. The more intense your workout, the more fat you burn.

The 8-minute training consists of 4 sets of movements (a combination of strength and aerobics): push-ups, straddle jumps, leg raises, and leg swaps. In a cycle, do a set of each movement, each movement for 20 seconds (you can also do it until you are exhausted), and rest for 10 seconds to move on to the next movement.

A total of 4 cycles of 8 min. (If you're already a fitness professional, you can increase it to 12 minutes or even 18 minutes, which is 50 seconds of exercise, 10 seconds of rest, and 18 repetitions). The outcome of these 8 minutes depends entirely on your own effort and on how you drive or push yourself to do the movements during those 8 minutes (or 12 minutes).

If you put the comfort of your body before the intensity of your workout, you won't get the results you want. Of course, you can also combine the actions according to your own situation, so try it quickly.

It should be scientifically reduced, and it cannot be blindly dieted or strenuous exercise, drinking ** tea, etc., which is harmful to physical health. Eat more vegetables and fruits, eat less high-fat, high-calorie foods, do not eat 5 hours before bedtime, do not snooze and insist on physical exercise 3-5 times a week. Pair it with some health supplements.

Fat can be lost through liposuction.

Because the absorption of fat is part of the body, in which the body, abdomen, calves, body, waist, buttocks, fat parts or fat are rejected in the body, and the effect on plastic and improving body shape is significant.

Long-term insistence on strengthening the core strength.

You can use sleep enough don't sleep, excess sleep can only be used to have extra dreams, eliminate interference straight into the heart, no need to recall anything, focus on the present, every moment we have can create more value, energy is not disturbed by the outside world, the inside is the core, we have no obstacles, transparent, we will release the greatest energy, come on together