21-day diet plus exercise

I believe that most of the eyebrows for the 21-day diet is not unfamiliar, this weight loss method just by controlling the type and amount of diet, control eating time to achieve the end of the effect of losing 15 pounds. Some of the eyebrows will then ask, since this method through the diet has such a good effect, that still need to exercise?

Do you need to exercise for the 21-day diet?

The 21-day diet requires exercise. The healthy way to lose weight is to eat properly plus exercise, so exercise also occupies a more important position in weight loss. No matter what the diet is, it needs to be accompanied by exercise to create a good body shape, and the 21-day diet is no exception.

Why the 21-day diet requires exercise

To prevent weight rebound

If you rely on the 21-day diet alone, without exercise, it is easy for your weight to rebound, which is more difficult to maintain after a successful diet. Exercise, on the other hand, can help to continuously burn fat and maintain a stable weight.

Helps to really burn fat

And the 21-day diet can be described as a dieting method. When dieting, the body will still need energy to maintain physical activity, but since it can't get calories from food, the body will start breaking down stored fat and muscle tissue to get energy. Plus the body breaks down muscle tissue at twice the rate of breaking down fat. So this is when weight loss is successful, it may be the muscle that is lost rather than the fat. And with exercise, it is able to help the body enter the stage of real fat burning.

What exercises can be done on the 21-day diet

Since the first phase of the 21-day diet is a fasting period, it is suitable to do some relaxing and soothing exercises, while in the second and third phases, you can slowly increase the intensity of some exercises to enhance the weight loss effect.

Brisk walking

Compared with normal walking, brisk walking can effectively help burn more fat, each time a 30-minute brisk walk can play a better effect of shaping the body. Brisk walking is relatively easy and can be done in the first phase.

Yoga

Yoga can help speed up the body's metabolism with breathing and different movements, and stimulate the muscles in various parts of the body, thus helping to lose weight and slim down. Yoga can be applied in three stages.

Stair climbing

Stair climbing is an aerobic exercise that can speed up the body's metabolism, promote blood circulation, effectively speed up fat burning, consume body heat, and help lose weight and slim down, and you can do stair climbing for half an hour to one hour every day. Stair climbing is applicable to the three phases of the 21-day diet.

Swimming

Swimming is a full-body aerobic exercise, excess fat on the body can be quickly broken down and burned when swimming. Ensure that each swim lasts about 30 minutes, and maintain a slow and steady swimming speed, which can be used in the second and third phases of the 21-day diet.

Jumping rope

The process of jumping rope not only exercise legs, but also need the whole body muscles together with, so that can not accelerate the consumption of body heat fat, but also in the fitness and slimming at the same time make the whole body muscles firm and strong. In the second and third phase of the 21-day diet can keep 30 minutes of jump rope exercise every day, can be very good to strengthen the weight loss effect.

Cycling

Cycling is a great way to consume physical energy, which can help slim legs, waist, back and arm curves, and help burn body fat effectively. Cycling is best used in the second and third phases of the 21-day diet, with each ride guaranteed to last more than 30 minutes.

Jogging

When jogging, the muscles of the whole body can be active, making fat burning, generally speaking, jogging for more than 30 minutes to effectively consume glycogen and burn fat. Jogging is recommended to be used during the third phase of the 21-day diet to resume the diet.

Strength Training

In addition to aerobic exercise, you can also do some strength training to build muscle, which can better help aerobic exercise to burn fat and build a fit body. Such as sit-ups, each time you do 2-3 sets, each set to do 20-30, not only to exercise the abdominal muscles, but also to help lose belly fat.

What to pay attention to in the 21-day diet exercise

When dizzy, replenish honey water in time

In the first 3 days of the 21-day diet, because of the lack of food calories, dizziness may occur, so it is necessary to replenish honey water in time, and at the same time to pay attention to these 3 days to choose a relaxing and soothing exercise to do.

Be consistent in exercising

In addition to the appropriate amount of exercise during the use of the 21-day diet, it is also necessary to continue to do some exercise after successful weight loss, so as to better prevent weight rebound situation.

Control the intensity of the exercise

The exercise during the 21-day diet should be gradual, grasp the intensity of the exercise, not excessive exercise, so as not to cause physical injury.