Fitness gym the most effective way to lose weight

The gym is loved by more and more beauty, because going to the gym not only can exercise, but also can play the effect of weight loss. So what is the best way to lose weight in the gym?

The best way to lose weight

The best way to carry out fitness and weight loss is to combine aerobic and anaerobic exercise, which can improve the effect of fat burning, the following recommended set of fitness and weight loss the best training methods.

Treadmill running

Running on the treadmill can control the running speed and consume calories to achieve the effect of burning fat. Every day on the treadmill adhere to run a 40 minutes can achieve the effect of fat burning, before running the best warm-up, on the treadmill to 4km / h speed jogging 5 minutes, and then slowly adjust the speed to 6.5km / h, jogging 40 minutes, this process do not stop. After finishing, stretch the whole body, especially the leg muscles.

Sit-ups

Do a total of 4 sets of sit-ups, between each group can be appropriate rest, rest time is a set of sit-up time. The first group can do 25, the second group to do 23, the third group to do 21, the fourth group to do 21. After the end of the need to stretch the waist and abdomen, so as not to cause physical injury.

Plate support side bend legs

While doing the flat support, the left leg will be lifted off the ground and tightened to the waist, and then restore to the very beginning of the action; then switch to the right leg, the same action, alternately, each leg is carried out 12 times, 24 times as a group, a total of 4 groups.

Pull-ups

The first group of pull-ups to do until exhaustion, and then do each group of the number of times than the previous group increased by 2, a total of 4 groups, after the end of the stretching exercise for the whole body.

Slow walk

After the above aerobic exercise and two anaerobic training, you can do a set of slow walking, which is good for relieving muscle tightness and helping the body muscle recovery, with a speed of 4.5km / h slow walking 20 minutes.

Fitness weight loss how to do the best results

More intake of fiber-rich foods

A moderate intake of fiber can help reduce the intake of food calories, and because fiber can hinder the digestion and absorption of carbohydrates, help slow down the rate of sugar molecules into the bloodstream, which is conducive to reducing the release of insulin, can play a role in preventing fat.

Reduce the intake of carbohydrates at night

Weight training in fitness requires calories stored in glycogen from carbohydrates, but because the body's metabolic function decreases at night, the rate and chance of consuming carbohydrates will be relatively reduced; moreover, the intake of carbohydrates at night will make the body release more insulin, which will cause the intake of these carbohydrates to be converted into fat and stored, so at night Try to avoid consuming too many carbohydrates.

Eat fish three times a week

Eating fish not only helps increase muscle size, but also reduces body fat content. Fish is relatively high in beneficial fats, like cold water fish contains omega 3 fatty acids, which makes the muscles more sensitive to insulin, which can increase muscle size and reduce fat content.

Cycle high and low calorie intake

Although a low-calorie diet can help reduce body fat content, it may also reduce muscle mass. However, this problem can be avoided if high-calorie and low-calorie intakes are cycled. If a three-day low-calorie diet is followed by a one-day high-calorie diet, this can help lose fat without losing muscle.

Daily fitness workouts

Fitness workouts are generally able to make the body produce hormonal enzymes that promote muscle growth and fat loss, as long as they are not over-practiced. The high-frequency stimulation of twice a day workouts can help promote glycogen consumption and prevent more calories from being converted into fat in the body.

Reasonable aerobic exercise

Although aerobic exercise can help burn fat, weight loss and slimming, but it is also necessary to grasp the amount of aerobic exercise. If you increase the amount of exercise excessively, it will increase sports injuries and affect your health. So the number of aerobic exercise per week is best in 3-5 times, each time the time control within 1 hour is good.

Warm Tips

The best way to lose weight fitness is to be able to adjust according to their own actual situation, like some beauty can not do pull-ups or sit-ups, or the amount of exercise is not suitable for them, do not hard to carry out, can be adjusted. In fact, the most suitable way for yourself is the best way to lose weight.