How to lose weight and grow muscles through exercise

Losing weight is a topic that most people discuss nowadays, and no particularly effective method of losing weight has been found so far. In fact, only those who persist can achieve the effect of losing weight, but if you give up halfway, there will be a rebound. And don't do very difficult training in order to lose weight quickly. Let's learn about how to lose weight and grow muscles through exercise.

1. Don’t weigh yourself in the first two weeks of exercise

Many people measure their weight every day when they are losing weight. In fact, it is only necessary to record the weight on the first day of exercise. It is best not to weigh yourself again in the next two weeks.

This is because when you first start exercising, your muscles grow day by day, but fat burning is not that fast, so your weight will increase instead of decrease. If you use a body fat scale, you will see that... Although your weight increases (or remains the same), your body fat decreases day by day. As long as you don’t overeat just because you’ve exercised, you’ll definitely see good results in losing weight in 2-3 weeks!

2. Aerobic exercise can effectively burn fat

Aerobic exercise is recognized by the medical community as the most effective way to burn fat. What exactly is aerobic exercise?

The so-called aerobic exercise requires full body involvement and long-term continuous movements, such as walking, jogging, swimming, skipping rope, etc. As long as you persist for more than half an hour a day, they are all good aerobic exercise methods. Aerobic exercise is the most efficient way to lose weight.

Prepare a pair of good sports shoes and sweat-wicking and breathable clothes; do aerobic exercise for at least 30-60 minutes continuously to achieve the goal of burning fat. Before and after exercise, you need to do 3-5 minutes of warm-up and cool-down exercises, such as walking, brisk jumping, etc.

3. Morning exercise is the best time to lose weight

If you want to spend 60 minutes exercising, the best and most efficient time is in the morning. Because people's metabolism throughout the day follows the following pattern: Before you wake up in the morning, your metabolism is at its lowest point. Then it slowly rises, reaching its peak after dinner, and then remains level until you go to bed, when it gradually declines.

Both diet and exercise can change the rate of your metabolism. If you exercise right after waking up, your metabolism will rise earlier and increase throughout the day, burning more calories. So the real benefit of exercise is that in addition to burning calories during exercise, you can also burn 180-400 calories more than usual within 6-8 hours after exercise.

You need to do five brisk walking exercises a week and complete a small goal of a few kilometers every day. Exercise itself consumes fat, but it will only have a weight loss effect after stopping this kind of weight loss, which is the so-called "added value". In this way, you can lose at least 1.5 kg a month. If you stick to it for a year, 15 kg is not a problem!

If you arrange to exercise in the morning, you can get twice the result with half the effort. Getting up an hour earlier is not an impossible task, but a question of whether you are willing to do it or not. Get up early, exercise, take a shower, and start your day with energy and rosy complexion. You will find that your life is more positive and efficient!

After reading this article, I believe everyone has an understanding of how to exercise to lose weight and grow muscles. Therefore, it is best to exercise in the morning, and the exercise time only needs to be maintained for about sixty minutes. If it is too long, muscles will grow.