If you only have 20 minutes, you might as well proceed from the following items.
Completely eliminate an unhealthy food from your diet, such as visible white meat, or all cream desserts or all snacks.
It’s not too difficult for every woman to walk for 40 minutes at a time, 3 days a week, but you should keep your mouth shut while shopping.
Take the stairs more and take the elevator less! Want to lose weight, avoid being lazy
Replace your drink with plain water.
You can drink black coffee, but avoid adding sugar and milk.
Sitting in front of the computer most of the time? Get up every hour and do whatever you want, as long as you have 5 minutes to relax.
Eat breakfast, starting from tomorrow, a low-carbohydrate, protein breakfast will start a full day for you.
Avoid fast food, instant noodles, biscuits, etc., and bring your own healthy free-time work meals to work, fruits, nuts.
Starting to exercise, eating better, these are the most likely to be achieved and can be optimized. Lasts 1-3 weeks.
In addition to the above, go to the gym for strength training, to train large muscle groups, learn proper movement techniques, use of equipment, find proper weights, and give yourself some challenges.
Even if you just do squats, push-ups, or pull-ups at home, you won’t be able to do a few at first.
But as long as you persist, you will be able to slowly increase the frequency and become more and more skilled.
Muscles are the foundation of your body shape. Exercising more muscles can speed up your weight loss while avoiding weight loss plateaus.
Change your slow walking, add more intensity, and start walking or jogging.
The above lasts for 4-8 weeks
After you continue for more than 2-3 months, your weight will definitely lose a lot, and your physical fitness will also increase. At this time, your body may have begun to adapt, and the speed of losing weight will gradually decrease. At this time, you want to turn on the fat burner again. A certain amount of strength is needed.
Rest as short as possible between groups. This stimulation of muscles will make your metabolism more active and increase calorie burn. Through high-frequency training of your muscles, you will enhance your metabolic regulation!
Do more HIIT training. The total time lasts for another 30 minutes each time. You can separate several small training sessions to reduce the difficulty. After a period of time, you will find that there is a new breakthrough in physical fitness, and more fat burning. The muscles have already begun to show.
You have fully adapted to the daily exercise to lose weight. What you need now is to stick to the exercise and do the following to be able to keep losing weight for a long time.
Exercise 4 days a week.
Join high-intensity interval training (HIIT)
Eliminate all fine grains (single carbohydrates), increase the amount of fresh fruits and vegetables, water intake, and eat a healthy source of protein. If the nutritional composition of a fast food product tells you how high the protein content is and how healthy it is, don’t Believe it. That is only relative.
Challenge yourself, all sports can be a little challenging, running 5 kilometers, from time to difficulty can be changed, in short, don’t settle for the status quo and get out of your comfort zone! ~
Continue strength training and occasionally force yourself to exhaustion (under safety), and you will not adapt at the beginning, but the benefits they bring are long-term.
Every 6 weeks, there is a one-week break. This one week is carried out in accordance with the content of level 1.
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