The lazy man's exercise weight loss method slims down the whole body and sheds fat in 21 days

 　　Exclusive exercise and weight loss method for lazy people

　　Exercise for 12 minutes every day

　　If you want to burn fat quickly and let the fat evaporate through sweat to lose weight, you must not miss the whole body exercise to lose weight. Because as long as the human body moves, the entire body also begins to rotate. You need at least 12 minutes of exercise every day (not counting warm-up exercises), so that you have a fixed exercise method. If you stick to it for a long time, you will still have a weight-loss effect.

　　outdoor sports

　　Many experts have found through research that exercising outdoors for two hours a day is equivalent to consuming 3%-5% of calories on a treadmill. Outdoor exercise not only allows you to breathe fresh air, but also allows exhaust gas to be discharged and absorb some very fresh air, which ensures that the body healthy At the same time, the weight loss effect is also obvious. Whether it is walking or walking, it can help burn fat all over the body, because only by moving, fat will not accumulate again.

　　Warm up exercise

　　When winter comes, many people like to stay in bed because of the cold. However, you can do a warm-up exercise in response to the habit of staying in bed. It can not only warm the body quickly, but also move the fat and fat in the body. Because every degree your body temperature increases during exercise, your cells will increase their metabolic rate by about 13%. gradually improved heart rate , in order to activate the muscles, metabolism and calorie consumption will also be greatly improved.

　　Want to get the best results from your exercise exercise Therefore, a reasonable combination of diet is very important, but many people who exercise know little about this knowledge. As a result, the effect of exercise is adversely affected. Next, let’s take a look at how to skillfully match diet and exercise.

　　exercise weight loss diet

　　1. Key Carbohydrates

　　Carbohydrates are the body's preferred source of fuel for physical activity and are an essential component of athletes' training plans. Bread, rice, cereals, pasta, fruits, and vegetables provide high-energy fuel to the muscles and can speed up the re-storage of muscle fuel after exercise. If you don't eat enough carbs, you'll tire more easily. The exact amount of carbohydrates required depends on individual training and personal requirements. For athletes who train heavily, the daily carbohydrate requirement is 6 to 10 grams per kilogram of body weight. For example, if a 60-kg athlete trains for 2 to 4 hours a day, he will need approximately 360 to 600 grams of carbohydrates per day.

　　2. Highly effective hydrating drink

　　To get a good workout, drinks are essential. During high-intensity activity, a loss of fluid in the body increases the likelihood of heat cramps, heat exhaustion, or heat stroke. Drink before, during and after exercise as part of your exercise plan. Make it a habit to drink more fluids, even on days when you're not exercising. Water, sports drinks, fruit, vegetable juices or mineral water are all good choices. It is recommended to drink cold water or sports drinks during exercise, training and competition. alcohol and coffee Because it can cause dehydration in the human body, it is not considered a hydration drink. Drink 400ml to 600ml of beverage 2 hours before exercise and 150ml to 350ml every 15 to 20 minutes during exercise.

　　3. Arrange eating time

　　If you are about to participate in a running race or other competition, eat a low-fat, high-carbohydrate meal two to three hours before the event. Eat foods that are familiar to you and easy to digest. Fruit, yogurt, bagels, or a bowl of cereal are all good choices. If you have food in your stomach during exercise, blood is diverted from your digestive tract to your exercising muscles, causing stomach cramps and a stagnant feeling. If you exercise on an empty stomach in the morning, you need to have enough energy reserves from the day before to sustain 60 to 90 minutes of exercise. If you find it difficult to eat breakfast before exercising early in the morning, try having a carbohydrate-rich snack before going to bed the night before. If you're exercising later in the day and it's been more than four hours since your last meal, have a snack 45 to 60 minutes before starting your workout. Your food choices and preferences may vary depending on when you exercise, the sport you play, and the intensity of your exercise. You'll quickly learn which food combinations work best for you.

　　4. Prepare to replenish carbohydrates for endurance races

　　Carbohydrate supplementation is appropriate for athletes competing in marathons, triathlons, or long-distance cycling races. If the game lasts less than 90 minutes without interruption, a regular high-carbohydrate diet will suffice. To supplement carbohydrates, you need to slightly reduce the training volume three or four days before the competition, and during this period, increase the proportion of carbohydrates to 70% to 80% of all calories.

　　5. Replenishment and restoration

　　After a workout, it's important to replenish glycogen in your muscles. A carbohydrate-rich meal or snack should be eaten within 30 minutes of exercising. At this time, human muscles are most easily able to absorb ingested carbohydrates. If you participate in two or more activities in a day, it is especially important to eat something rich in carbohydrates within 1 hour to 4 hours after a heavy workout. Foods like bagels, fruit, and cereal are easy to eat. If you don't have an appetite for non-liquid foods, juices and sports drinks are ideal sources of carbohydrates immediately after a workout. They also help you stay hydrated.

　　6. Replenish lost sodium and potassium

　　These two elements lost during exercise can be replenished through food. You should eat fruits and vegetables rich in potassium, such as bananas, oranges, melons and tomatoes. Add a little salt to your diet after a workout to replenish the sodium lost through sweating.

　　7. Vitamins and minerals

　　Physical activity may increase your body's need for certain vitamins and minerals. However, if you consume enough calories to meet the requirements of physical activity and the calories come from nutritious foods, you probably don't need to take any supplements. Nutritional supplements cannot provide you with extra energy unless you are deficient in a certain nutrient to begin with.

　　8. No need for more protein

　　Protein is important because it helps strengthen and repair body tissues and muscles. Many athletes believe that because muscles are made of protein, eating lots of protein foods will help build muscle. But that's not the case. The most effective way to stimulate muscle growth is training, not protein supplements.