Get the Devil's Body Easily: Weight Loss Program for Women

Chapter 18 Moderate exercise makes you more radiant
Physical beauty and beauty are women's greatest capital. More and more women realize that having a healthy body and a beautiful figure is an indispensable condition for their success.However, when I saw the accumulation of fat on my body, I couldn't help but frown.what to do?do excercise.Although not all women have the conditions and opportunities to engage in sports, fitness and bodybuilding is something that everyone can participate in.Hurry up and join the ranks of fitness and bodybuilding, it can make you beautiful again.

[-]. Preparation before weight loss

1. Five types of people who should lose weight
Weight loss is not suitable for some people, and scientific methods must be used to lose weight. The following introduction will definitely help you.

People with the following five "illnesses" are not suitable for weight loss.

(1) People who get bored easily

A bored person is one who cannot last no matter what he does.Losing weight is a battle with yourself, and it is also to gain self-confidence. Therefore, please be patient and work hard in everything.

(2) People who are picky about food
Picky eaters must not be balanced in nutrition, which is not only harmful to health, but also a factor that causes obesity.In order to lose weight successfully in a healthy way, please be mentally prepared not to be picky eaters.

(3) People who get tired easily

As you are studying, you are under great pressure in all aspects, so you may easily feel fatigued due to stress or tension. At this time, losing weight may have adverse effects on your body. Therefore, you need adequate rest to restore your strength.

(4) People who are unwell

No matter which part of the body feels unwell, it is impossible to start losing weight. It is necessary to start with the body, because the discomfort of the body will hinder health.

(5) People who are not fat

Although people around her don't think she is fat, there are quite a few people who think they are fat and want to lose weight. The ideal weight can be simply calculated. If it is lower than the ideal weight, it is absolutely impossible to lose weight.

If you belong to any of the above types, please cure your symptoms first, and then start to lose weight after becoming a suitable person for weight loss.

2. Perseverance is the most important thing to lose weight

(1) Take weight loss as a lifelong career

Lawrence, a great modern German writer, had a saying: "If you say it, you don't necessarily listen to it. If you listen to it, you don't necessarily understand it. If you understand it, you don't necessarily want to do it. If you do it, you don't necessarily do it right. Even if you do it right, you don't necessarily mean it." For a long time." This sentence is very appropriate for slimming, because losing weight is not just a matter of words, but an action and a career accumulated throughout life, so three points of cognition are required.

a. The method must actually work.

b. Must conform to its own characteristics.

c. Must be followed through on.

People often say that it is impossible to lose 10 kilograms in a few days, and it is also impossible to use steam baths and slimming creams to eliminate fat.

(2) There should be no holidays for weight loss

We can often hear people who lose weight say: "If you don't lose weight today, start with the next meal!" In this kind of person's life, losing weight is just a slogan.There should be no holidays for weight loss. If there are holidays for weight loss, it will cause great fluctuations in weight.It may affect the function of the heart and increase the risk of cardiovascular disease.People who often lose weight but often don’t lose weight, and can’t resist the temptation of delicious food when it comes to eating, may be a person with binge eating disorder.

(3) Imagine a slim and beautiful self
In daily life, don't think of losing weight as a particularly difficult thing.To lose weight naturally, as long as you think "after losing weight, my dream will come true", then losing weight will become happier.

Not only can you lose weight, but also maintain your ideal weight and ideal body shape.

3. To lose weight, you must also talk about methods
(1) Don’t be too hard on yourself

Excessive dieting is difficult to last, and it will also lead to the lack of trace elements, which is not good for the body.Except in special circumstances, nutrition experts are against harsh food restrictions.

Some high-calorie foods that you like, such as ice cream, can be eaten less, but you should not refuse, because the success of long-term weight loss comes from the dual balance of life and psychology.

(2) Treat eating as a happy thing

Dieting is neither synonymous with depression nor equal to plain water.Think of eating as an enjoyable experience: tablecloths, flowers, beautiful tableware, everything in front of you allows you to enjoy food easily and comfortably.

(3) Make slimming friends
Making friends who lose weight will make the success rate of losing weight soar.If you have a friend who is also losing weight, whether it is pain or the idea of ​​​​wanting to stop losing weight, there is someone to talk to, which can increase a lot of confidence!On the contrary, you may also become the object of help.

At that time, you will definitely think "you are not the only one suffering", and maybe you can come up with a better way to lose weight.

[-]. The beauty of movement
Losing weight can not only rely on diet, but also must cooperate with exercise, so as to be both "healthy" and "beautiful".

1. Body beauty exercise
The length of a person is more dependent on genetics, while the body weight and the body weight-restricted bust, hip, leg and arm circumference are less affected by genetics, but more affected by the environment.

Body weight depends on internal organs, bones, muscle and fat; while muscle and fat are variable factors.Strengthening diet can increase weight, but the increased weight does not necessarily make the body fit, which depends on physical exercise to solve.

2. The principle of exercise to lose weight
(1) Do aerobic exercise at least 3-4 times a week

This helps burn calories and helps eliminate excess fat.Within 48 hours of exercise, it can still increase the body's metabolic rate.That is to say, even if you rest for two days after exercise, the excess heat in your body will be consumed.

(2) During aerobic exercise, the heart rate should be kept between 65% and 80% of your maximum heart rate.

Calculation method:

a. Lower limit = (220-my age) X65%

b. Upper limit = (220-my age) X80%

That is, the heart rate range should be between the upper and lower limits.

(3) The faster the speed of aerobic exercise, the more calories will be consumed. If the speed cannot be increased, the exercise time should be extended.Over an extended period of time, the body's metabolism will also speed up.

(4) Adopt a diet plan that gradually reduces calories. Rapid calorie reduction tends to slow down the body's metabolism, which is not conducive to the body's ability to maintain strong muscles and sufficient calories.

(5) Eat small meals and eat four or five meals a day, which will help improve the body's metabolism and provide energy for the body at any time; but do not fill the stomach with high-calorie foods.

(6) Eat as little high-fat food as possible, and do not use high-fat candy or burgers instead of high-nutrition diet.

(7) The daily intake of calories should not remain unchanged, but should be increased or decreased to make the metabolism fluctuate to a certain extent.For example: a person's daily calorie quota is 2100 calories, 2300 calories on the first day, 1900 calories on the second day, and 2000 calories on the third day.

(8) Aerobic exercise is best performed around 10 am and 4 pm in order to promote metabolism.

(9) Scientific diet; carbohydrates provide about 60% of calories, protein and fat each 20%.

(10) The way of aerobic exercise should be diversified.

3. Steps of exercise to lose weight
(1) Correctly assess body shape

Assessing body shape is the premise and basis for making an exercise plan, but the evaluation criteria should be closely related to the exerciser's aesthetics and exercise purpose.

People who exercise to improve their body shape can be divided into three categories: one is the thin type, which requires overall development of the body; the other is the obese type, which requires fat reduction and weight loss; The site needs to lose weight.Obviously, the purpose of exercise is different, the method used, as well as the amount of exercise, exercise intensity, etc. should be different.Therefore, you must clarify your physical condition and the purpose of exercise before making a plan.

(2) Choose and design the correct exercise method
The correct exercise method means that the selected and designed exercise exercises should be scientific, reasonable and targeted.

(3) Choose the appropriate amount of exercise and exercise intensity

There is no absolute standard for exercise volume and exercise intensity, and it is limited to what you can bear.

In addition, when doing movements, the speed should be uniform, the rhythm should not be fast, and the movements should not be completed with explosive power.

4. Precautions for exercise and weight loss

(1) Exercise should be comprehensive.The ultimate goal of weight-loss exercise is to make the muscles of the whole body elastic, the body well-proportioned and plump, and the internal organs function vigorously. Only by insisting on a comprehensive exercise of the body and then training the insufficient parts can this goal be achieved.

(2) Exercise regularly.Exercising regularly means that you can't get caught in the cold, if you slack off, all previous efforts will be wasted.

(3) Exercise should be done step by step.According to one's own physique and physical condition, formulate a practical and feasible exercise plan, and don't rush for success.

(4) Do not exercise without methods.It must be done according to the essentials and correct methods of gymnastics, and every movement must be in place.The key links should be practiced repeatedly. If you do intense exercise, you should pay attention to the combination of work and rest.

[-]. Practical weight-loss exercises
1. Slimming exercises in the morning
After getting up in the morning, do the gymnastics movements described below, not only can you start a day's work and study refreshed, but also keep you in shape and eliminate excess fat.

(1) Stretch your body upwards.Standing up, raise your arms upwards, like a stretch, but more dramatically.If you are lying on the bed, you can grab the edge of the bed above your head with both hands (or press the bed surface on both sides of your body with your arms), and lift your legs up with one leg in turn (or both legs at the same time).Go a little faster when you raise your leg, and a little slower when you come back down.Do it 20 times.

Efficacy: reduce excess fat in the lower abdomen, enhance abdominal muscle strength, and increase the elasticity of abdominal muscles.

(2) Lie on your back and turn your waist.Lie on your back on the bed and hold the edge of the bed above your head with both hands.Turn the waist, hips, and lower limbs to the left to lie on your side and restore.Then turn the body to the right side to lie on the side.Practice 15-20 times on the left and right sides, breathe naturally, and require the arms not to move when the waist, hips, and lower limbs are turned to the left and right.

Efficacy: Strengthen waist muscles, eliminate fat and reduce fat.

(3) Lie on your back and hug your legs.Lie on your back on the bed with your arms straight and palms up by your side.Bend the left leg and lift it up, inhale at the same time, hold the knee tightly with both hands so that the thigh is as close as possible to the chest, lift the upper body, and look at the left knee.Then exhale, return, and straighten.Then change the right leg to do the same action, repeat the exercise 20 times.Then do the same action of bending your legs and knees, repeat the exercise 10 times.

Efficacy: reduce abdominal fat and fat, enhance abdominal muscle strength.

(4) Stretch while lying on your back.Lie on the bed on your back, grabbing the edge of the bed above your head with both hands.Bend the hips of both legs and lift them up, flexing and extending the left and right legs alternately.Similar to riding a bicycle.Breathe naturally, do 15-20 times for each leg.

Efficacy: Reduce waist and abdomen fat and fat, enhance waist, abdomen and leg muscle strength.

(5) Twist your waist left and right.Standing, bend your arms and lift your elbows, drive your upper body to twist left and right, and keep your legs still.You can also sit on the edge of the bed, hold your head in your hands, twist your waist left and right, and repeat the exercise 50 times.

Efficacy: Reduce waist and abdomen fat and fat, enhance waist and abdomen muscle strength, and strengthen visceral functions. It has a significant effect on treating constipation and indigestion.

2. Dumbbell weight-loss exercise
The specific method of dumbbell weight-loss exercise is as follows:

(1) With your feet shoulder-width apart, put your hands behind your head, and turn your torso left and right, 1214 times on each side.

(2) Lie on the bench on your back, hold the bell on your shoulders with both hands, and push the dumbbell up 8-12 times.

(3) Sit on the bench, hold the bell with both hands forward, and bend and extend the forearm 8 to 12 times.

(4) Stand with your feet close together, support the wall with one hand, raise your heels while holding the bell with the other hand, and lift each arm 8-12 times.

Lie on your back on a bench, hold the bell by your side, and do 8-12 back lifts with your arms straight.

(5) Feet shoulder-width apart, hold dumbbells behind shoulders with both hands, and squat down 14-16 times.

(6) Sit on the bench, place the dumbbell behind the head, and do body bending 14-16 times o.

(7) Keep your feet shoulder-width apart, hold the bell at your waist with both hands, and do circular motions with your upper body, 10-12 times each in the left and right directions.

(8) Stand on a brick or wooden block, hold the bell in both hands and hang down, and raise your heels 12-14 times.

note:

The weight of dumbbells varies from person to person, generally 2-4 kg.

When many women start to practice dumbbell exercises, their muscles and joints will feel sore, so don't be afraid of it.The pain usually goes away after a few days of rest.If you still have this feeling, you can reduce the amount of exercise by 30%, and at the same time alternately perform muscle exercises in different parts.If you feel foot pain, you should greatly (about 80%) reduce the load on the foot muscles, supplemented by massage.

3. Wooden chair slimming exercise
Chair exercise has its own unique characteristics. It not only has the effect of stick, but also has the incomparable characteristics of standing and mat. It is especially good for reducing excess fat in the waist, abdomen, ankles, back, legs and arms, and restoring the skin of all parts. It has a good effect on elasticity and growth of muscles.

The chair operation method is as follows:

(the first section

Stand on the side of the chair and hold the back of the chair with your right hand.

Action: Raise the right foot forward, fall to stand, then raise the right foot backward, fall to stand, then switch to the other side to do the same movement, repeat and alternate 10 times.

(Second Section
Lie on a side-by-side seat with your hands on your hips.

Action: Bend your right knee and lift it up, and swing it to the right, then return to the preparatory position, then switch to the left leg, do the same action, and do it alternately 10 times.

(Section III
Sit on the chair with your legs together, your arms naturally drooping at your sides.

Action: Bend the left leg and lift it up, hold the knee with both hands and try to touch the chest, inhale, then lower the left leg, restore: change the right leg to do the same action, do 10 times alternately.

(fourth quarter
Squat in front of the chair, squat between the two chairs, and support the two chairs with both hands.

Action: Raise the right leg forward, stand still for 10 minutes, return to the squatting position, do it again, then change the left leg, and do the same action twice.

4. Slimming exercises on the bed
Weight loss exercises in bed can be exercised before bed, and only need a small range of motion.

(the first section

Sit flat on the bed with your feet stretched forward and your arms at your sides.

Action: Keep your legs straight, vibrate your arms upwards to do stretching, repeat 10 times.

(Second Section
Sit flat on the bed, stretch your legs straight forward, and place your arms naturally by your side.

Action: Try to separate your legs to the left and right sides, so that the legs are separated into a straight line, and at the same time, stretch your arms upwards, palms forward, do up and down stretching exercises, repeat 10 times.Breathe evenly.Then restore, and then do the same action 4 times.

(Section III
Sit flat on the bed, stretch your legs straight forward, and place your arms by your sides.

Action: Stretch your feet straight, hook your toes toward your arms, stretch your arms forward, and lean your waist forward slightly, so that your fingers touch your toes as much as possible, and return to normal.Repeat the same action 10 times.

(fourth quarter
Sit flat on the bed, stretch your legs straight forward, and place your arms by your sides.

Action: Separate your legs, stretch them to the sides, and form a straight line with your legs.At the same time, stretch your arms to both sides into a flat lift, move left and right with the arms, but keep your back straight, repeat 10 times.

(section five
Sit upright on the bed, stretch your legs straight forward, and place your arms naturally on both sides of your body.

Action: Bend your knees and curl up so that the palms of your feet face each other, hold your ankles with both hands, retract your abdomen, straighten your back, and take calm breaths, 20 times.

(Section VI
Sit upright on the bed, stretch your legs straight forward, and place your arms naturally on both sides of your body.

Action: Bend your knees and curl up, with the palms of your feet facing each other, hold the ankle joints with both hands, lean your upper body forward as much as possible, bend your head down, make your forehead touch your feet, stand up slightly and do the same movement forward 20 times.

(Section VII
Lie on your back on the bed, keep your body straight, stretch your legs forward, and place your arms naturally on your sides.

Action: Support your hands on the bed with your palms turned, slowly straighten your body,

Push your feet back on the bed, so that your hips and back are suspended in the air, forming a bridge shape, hold for 5 seconds, and repeat 4 times.

(Section VIII
Lie on your back, keep your legs straight and straight, and your arms naturally flat on your sides.

Action: Bend your knees and arch your legs, step on the bed with your feet flat, stretch your arms upwards, bend your elbows, and support the bed with your palms on your back, so that your chest and abdomen stand forward, about 6 cm away from the bed, pause for 5 seconds, Natural calm breathing repeated 4 times.

(Section IX
Lie on your back on the bed with your feet flat on the bed.With hands resting on the back of the head, legs bent and knees arched,

Action: Both legs fall to the left side at the same time, but try not to leave the back from the bed, do it 4 times repeatedly, then do the same movement in the opposite direction, do it 4 times repeatedly, and keep your breathing even.

(Section [-]
Stand upright with feet shoulder-width apart and arms hanging down.

Action: Make palms with both hands, raise the left arm upwards, with the head facing the fingers, and then restore, do the same movement with the right arm in the opposite direction, repeat 4 times.Keep breathing evenly.

5. Rope exercises to lose weight

Rope exercises are a set of aerobics specially designed with ropes. With the accompaniment of music and the assistance of aerobics, you can complete various tricks with ropes, focusing on exercising your arms, back, and waist.It is said that rope exercise was originally a kind of rhythmic gymnastics. Later, aerobics transplanted the advantages of rope exercise such as simplicity, variety, and flexibility, and became more varied, and the effect of fitness and weight loss is very good.

(1) Playback of classic actions

Action [-]: Lift the rope and bend over

Lift the rope with both hands above the head, keep the arms as straight as possible, and open and close the arms as the waist bends left and right.This action exercises the arms and the waist on both sides.

Action [-]: Lift the rope and swing your feet open, shoulder-width apart, move your feet left and right, and tighten and loosen the rope with your hands up and down according to the beat of your feet.This action works your arms and abs.

Action [-]: Stepping side by side, when the left foot touches the ground to the left, hold the rope with both hands, swing to the left above the head; when the right foot touches the ground to the right, hold the rope with both hands, swing to the right above the head.This action works your arms and thighs.

(2) Master the essentials of movement

Before exercising, choose the rope that suits you according to your height.In addition, you must know a little basic aerobics.

(3) Motion sensation

It takes 45 minutes for the whole set of rope exercises to jump down, including freehand aerobics, rope exercises, relaxation exercises, and mat exercises.All the joints of the body are stretched, the soreness of the arms is more obvious, and the stiff back feels very relaxed.

(4) Movement effect

Keep exercising 2-3 times a week, and after a month, you can see the fat on your arms disappear at a gratifying speed, the lines on your shoulders appear, and the thick fat is replaced by well-proportioned and elastic muscles. It looks a lot smarter.You walk more gracefully and your posture is more upright.

This exercise is suitable for women aged 18 to 58, especially MM with thick upper limbs and loose muscles.

(End of this chapter)