Scientific weight loss: Say goodbye to all evil weight loss pills

Some obese people will take advantage of their weakness and rely on weight loss pills to achieve weight loss effect.

Of course, there is no rule out the variety of advertising temptations such as weight loss pills, weight loss tea, and Chinese medicine for weight loss. As long as you use it, you will immediately achieve weight loss effect.

News also report that many weight loss pills contain chemicals, which may cause heart disease, stroke, or even sudden death.

The healthiest way to lose weight is to rely on exercise and control your diet.

Exercise weight loss:

1. Adhere to aerobic exercise because of fat metabolism. Only with the participation of oxygen, so aerobic exercise is the best exercise method for weight loss. Effective aerobic exercise requires three conditions

(1) Enough oxygen participation

(2) Most muscle groups in the body participate during exercise

(3) The best time to maintain 20-40 minutes

Many forms of aerobic exercise include brisk walking, jogging, swimming, mountain climbing, cycling, aerobics, etc.

(Note: Follow the WeChat public platform of the fitness bar, and search for subscription accounts. “Fitness Bar Network” or "Click to scan and follow")

Related recommendations:

4 fitness ball core training, fitness ball abdominal muscle training

Can anaerobic exercise lose weight: There are surprises in the answer!

Elastic belt teaching: not just teaching!

2. The exercise prescription for achieving moderate exercise intensity to control obesity must reach moderate intensity. It will have no effect if it is too small, and too large will also damage health. Self-tested exercise intensity can be determined by pulse, and the pulse is immediately after exercise is 170 beats/min. Reducing the age of the previous year means that the exercise intensity is appropriate. If it is lower than this value, it means that the exercise volume is insufficient.

3. Each time consumes at least 300 kcal calories, which is equivalent to walking 5 kilometers, riding a bicycle 20 kilometers, and swimming 1,500 meters. Weight loss exercise should be gradually progressive, and the heat consumption can be increased from 240 kcal per day to 320-400 kcal per day, until 640 kcal per day.

4. It is best to formulate an exercise plan by a professional weight loss agency. Through flat sporting machines, power bicycles and other equipment, measure the aerobic exercise ability level, and formulate a plan based on the obtained data and the physical condition of the obese.

5. Which exercises in summer are the best weight loss effect

（1）Swimming can be said to be a seasonal weight loss exercise in summer. The heat conductivity of water is 26 times greater than that in air. It is more than 20 times faster than in the air in water at the same temperature, which effectively consumes people's heat. Swimming in water for 100 meters will consume 100 kcal of heat energy, which is equivalent to running 400 meters on land, riding 1,000 meters on bicycles, or skating 1,500 meters. In addition, due to the effect of water waves, the human body's epidermis is constantly rubbing, so that the skin can be relaxed and rested. Therefore, people who often swim have a smooth and soft skin. (Please love beauty here If you do sun protection, indoor swimming is easier to resist the damage of ultraviolet rays)

（2）Climb the mountain to the suburbs, where the temperature is at least two degrees lower or even higher, and the vegetation is rich and the air is fresh, making you feel very happy. When the weather is hot, the physical consumption will increase by about 20%-30%. The best way to eliminate fat is aerobic exercise, and in summer, climbing is the best aerobic exercise. Every time you climb a mountain to prepare for rest, take a watch to test it: your heartbeat 120 times per minute, which can last for 10 minutes, indicating that the exercise volume has achieved the purpose of burning fat.

（（3） Walk to the nearby public after a meal. Walking in the garden, under the high temperature bath for heavier exhaust emissions in the city, there are water and trees in the park, which will bring a hint of coolness. To eliminate impetuous mood, walking and losing weight in summer can be regarded as an excellent psychological weight loss package.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

4 fitness ball core training, fitness ball abdominal muscle training

Can anaerobic exercise lose weight: There is a surprise for the answer!

Elastic band teaching: not just teaching!

Food plan:

First meal:

After naturally in the morning, two egg whites, one cup of skim milk, 250 ml or one cup of whey protein, one tomato or one corn

Second meal:

A cucumber or tomato is added at about 10 o'clock

The third meal:

100 grams of lunch vegetables, 100 grams of fish, shrimp or chicken breast, 100 grams of staple food, 5 grams of olive oil

Fourth meal:

A cucumber or tomato is added at about 3 o'clock

Fifth meal:

A 100 grams of vegetables before dinner, 100 grams of fish, shrimp or chicken, 5 grams of olive oil

（Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

4 fitness ball core training, fitness ball training abdominal muscles

Can anaerobic exercise lose weight: There are surprises in the answer!

Elastic belt teaching: not just teaching!