How to make an exercise plan if your body mass index is too low

Is it hard? No, there are countless ** ways to lose more than 10 pounds in a month. The most effective way is not that you lose 10 pounds, 20 pounds, or 30 pounds of weight this month, but this time, you lose weight, you don't, the more you lose weight, the healthier you are, otherwise you lose more than you deceive yourself.

**It is only a relatively time-bound process, and weight control runs through a person's life, plus the causes of obesity are many, such as: the age, gender, chronic diseases, physical condition, life and eating habits, genetic factors and many other differences in obese, so it is not a simple matter, not only to have scientific methods, a certain amount of perseverance, but also need the guidance and help of professionals, if you don't ask the mechanism, don't ask your own situation, blindly follow the trend, It's tantamount to trying medicine by yourself, and it is luck to try it right, but unfortunately luck will not bring to everyone, more often, the wrong ** method can only bring the wrong result. So how do we go about it?

Listen to the password to introduce you to the most effective method: find out the root cause of your obesity and prescribe the right medicine. Have a lipodystrophy?

Okay, we provide it with adequate nutrition and activate it, otherwise blindly reducing dietary calories or taking ** medicine will only make this obstacle worse, the machine you don't give oil, just want to use external force to turn it, the result can be imagined, human cells are the same. Eating too much and eating too many calories? Okay, we have to control our diet, eat in moderation, eat selectively, eat when we have time, and not just starve.

If it is possible to simply starve, ** will not become a worldwide problem, everyone will come to starve for a few meals, and everything will be rested. Eating too little and getting fat due to low consumption? Okay, try to increase your basal metabolic rate, try to increase your activity.

Disease Causes Obesity? Okay, go to the hospital immediately, don't worry about anything, treat the disease first and then **. The causes of obesity have different emphases, if you want to find your own problem first, and then solve this problem, when the problem is solved, when you succeed, the standard of success is that you are thin, people are healthier, and you will not gain weight easily.

Because the root cause of your obesity problem is solved, because you have found the most effective ** method that works for you.

For you to be too thin at the moment, your current training focus is on improving your physical fitness. After the physical fitness is improved, it can support a lot of exercise.

First of all, 3---4 times a week for physical fitness training, running, swimming, basketball, climbing holes, cycling and other projects are OK. Each exercise lasts for about 30 minutes, so that the body is hot and sweaty. If this time and exercise intensity are not reached, the exercise will be ineffective.

Secondly, perform resistance exercises 3---4 times a week, such as sit-ups, push-ups, arm strengths, pull-ups, dumbbells, etc. Each movement is completed 6-8 times as a group, and each part is alternately trained for 2---3 sets of different intensities, and more dumbbell training is performed.

Clause. 3. In the process of fitness training, pay attention to dietary adjustment, complex nutrition, the description is more complicated, and daily regulation is also difficult. Add one-third or double the amount of food you eat each day to your current diet.

This is important for your fitness training. Half of the muscles are trained, and half are eaten. Without the corresponding material security, it is not easy for your body to become strong.

Train carefully according to the above plan, you can be strong in three months, and you can be very in shape for about half a year, and if you insist on training, you will be very fit.

Scientific and reasonable weight control should follow the following rules: (1) Determine the appropriate weight loss goal: The ultimate goal of weight loss should be to control the body mass index below 24, but the initial goal of weight control is to reduce the baseline body weight by 10% within 6 months and maintain it for a long time (1 year or longer).

2) Slow weight loss step by step: Generally, the weight loss rate of 0 5 1 0 kg per week can only be maintained for 6 months, and then the weight will not be lost. Rapid weight loss is easy** and expensive, making it difficult to reach your desired goals in the end.

In addition, rapid weight loss increases the risk of gallstone disease and electrolyte imbalances. (3) Diet, diet control is the basis of weight loss: recommended according to the U.S. weight control guidelines:

Overweight and obese individuals should adopt a low-calorie diet for weight loss. Total calories 800 1500 kcal per day. Women can choose a diet of 1000 to 1200 kcal days and men can choose a diet of 1200 to 1500 kcal days (in the case of women 1200 kcal days, fat accounts for about 25%, carbohydrates account for about 55%, and protein accounts for about 20%).

Because fat, carbohydrates, and proteins, each gram of calories are 9 kcal, 4 kcal, and 4 kcal respectively, so the daily dietary intake should be 33 grams of fat, 165 grams of carbohydrates, 60 grams of protein, that is, 7 yuan of oil, 4 taels of grain, and 2 yuan of protein. These low calories** should last for at least 6 months. If you can't stick to it, you can eat more high-fiber meals that contain hot and crude amounts.

Fats should be mainly vegetable oils, pay attention to the balance of fatty acids, so that the ratio of saturated fatty acids to unsaturated fatty acids is equal to 1. As mentioned earlier, -6 polyunsaturated fatty acids can cause obesity, while dietary supplementation with -3 can prevent obesity. Therefore, the intake of -3 polyunsaturated fatty acids makes the ratio of -6 to -3 4 6 1.

4) Exercise: The effect of exercise on weight loss is independent of diet**. It is effective in promoting weight loss and helping to maintain weight loss when compared with a low-fat diet.

The type of exercise is especially recommended for walking, as it is safe and easy to perform. Walking briskly for 30 to 45 minutes a day can increase the consumption of about 100 200 kcal, and it is best to exercise every day.