What kind of exercise can help you lose weight quickly?

I think everyone knows very well that if you want to lose weight you must rely on persistent exercise. If you rely on so-called dieting to lose weight, it is probably unlikely. However, there are many types of exercise, whether it is running, walking, basketball or badminton, these can all be regarded as exercise. So among so many sports, which ones are the most suitable for losing weight?

Strategy 1: Exercise 5-6 days a week to lose weight quickly

Aerobic exercise can effectively burn fat, while strength training can strengthen muscles, firm up body lines, and improve metabolism. The two complement each other.

If you want to lose weight, you can't neglect either of these two types of exercise. However, in the early stages, aerobic exercise should be the main focus, supplemented by muscle strength training, to reduce body fat. After 1 or 2 months, in order to prevent the basal metabolic rate from slowing down and causing the rate of weight loss to slow down or even stagnate, the time of muscle strength training must be increased to achieve continued weight loss.

If you want to lose weight, you must strictly exercise 30-60 minutes 3-5 days a week, alternating between aerobic and strength training. Or exercise 3-5 days a week, 60-90 minutes each time. If you really can't spare 30-60 minutes a day, the method of exercising in fragmented time that accumulates over time can also be an option. If you continue like this for 3 months, you will definitely lose weight beautifully!

For example, if you originally jog for 30 minutes a day, you can change it to walking for 10 minutes in the morning or evening, and climb stairs or walk for 10 minutes at noon to achieve the principle of "30 minutes of exercise a day".

Strategy 2: 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.

If you can do 5 morning walks a week, each time you can complete a distance of 4,500 meters. In addition to the 250-400 calories consumed during exercise, plus the "added value" of 180-400 calories after exercise, you can reduce 1.8 kg of fat in a month and 21 kg in a year. Of these 21 kg, what you lose is not water or muscle, but the fat that you need to lose the most!

Arranging time for exercise in the morning can achieve 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!

Strategy 3: Get your heart rate up, but don’t push it

How effective your weight loss is has a lot to do with how long you exercise. Therefore, it is best not to choose the kind of exercise that will make you exhausted after just a short while.

For example, doing 50 push-ups doesn't take a long time, but you'll probably feel very tired!

But if you walk at a brisk pace for 10 minutes instead, you will feel relaxed and happy, and it consumes 10 times the calories of push-ups!

Choose an exercise intensity that makes you a little breathless, but not too breathless, and makes you feel a little tired, but still lasts for more than 30 minutes.

Intermittent adjustments can also be made. For example, in the middle of 30 minutes, you can work a little harder to reach level 7 for 10-15 minutes, and you can be more gentle at other times.

Strategy 4: Exercise with sufficient intensity

The intensity of aerobic exercise should be at least 60% of the maximum heart rate.

So, for example, if you go shopping in a department store on the weekend, even though your feet and legs will be sore at the end of the day, it is not as effective in burning fat as an hour of faster, more intense brisk walking or stepping on a stepper.

People who want to lose weight should do aerobic exercise of appropriate intensity for at least 30 minutes to burn more fat. In addition to helping you lose weight, it can also increase your cardiopulmonary function, flexibility, etc.

Remember to choose an exercise intensity that makes you a little out of breath but not too out of breath, so that you feel a little tired but can still last for more than 30 minutes.

Strategy 5: Cross-training to quickly burn fat and lose weight with half the effort

Most people know that if they want to lose weight quickly and healthily, they should do 30-60 minutes of aerobic exercise! But not everyone can make time to exercise every day.

Cross Training, which has been very popular in recent years, alternates strength training and aerobic exercise, and its fat burning efficiency is at least 15% higher than doing aerobic exercise alone.

As long as you spend less time exercising, you can still achieve good results, allowing many busy modern people to easily lose weight through exercise.

The muscle strength exercises in cross-training can promote blood circulation and make blood flow smoother. In addition, the oxygen inhaled during aerobic exercise can enhance the fat burning ability of muscles and double the weight loss effect!

At the same time, cross-training is not only highly variable, but the strength training in it can also regulate the fatigue accumulated from aerobic exercise, reduce lactic acid accumulation, and make the body feel lighter!

Combine 5 minutes of aerobic exercise with 1 minute of strength training, and do this 6-7 times alternately for about 30-60 minutes. For example, 5 minutes on the stepper + 1 minute of dumbbell exercise > 5 minutes on the stepper + 1 minute of dumbbell exercise.

Strategy 6: The longer you exercise, the higher your fat burning rate

The principle of losing weight should be to reduce the fat that makes you flabby and affects your health. This is the real point of losing weight!

Studies have shown that if you only use dieting to lose weight, 30% of the weight lost is caused by muscle loss.

Theoretically, if you exercise regularly and control your diet, you can consume 95% of your fat.

No girl is willing to go to a job interview or even interact with the opposite sex with her fat body, so I want to tell every girl that there are many kinds of sports, and there are many kinds of sports that can help you lose weight. As long as you can choose the one that you want and suits you, I believe you will be able to lose weight successfully.