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

Chapter 4 Let All Women Light Up (1)
In life, beauty is indispensable. Whether you are for yourself or for others, you will feel the beauty of life because of beauty.Especially women, hope to have more beauty in life.Montesquieu said: "A woman can make herself beautiful in only one way, but she can make herself lovely in thousands of ways." Tell you the methods and techniques to make yourself beautiful, let all the main women light up.

[-]. A woman lives without a trace and relies on her internal support
If you give a beauty-loving woman 500 yuan, let her buy two things to maintain her "face project", one is cosmetics, and the other is food.How do you say this money should be distributed?

1. Choose cosmetics that suit your skin type
A beautiful woman is like a flower that needs sunlight, air, water and fertile soil. 90% of maintenance comes from within.Only a woman who is good at supplementing nutrition can have fresh vitality and slow down aging to the greatest extent.The answer should be 450 yuan for physical and mental health, and 50 yuan for the face.Women need sufficient water, vitamins, cellulose, adequate sleep, good mood, and proper exercise to maintain their beauty for a long time.

2. Diet: what you eat, what you become

There is a Western proverb that says: "You become what you eat."It can be seen how important eating is.Foods that are good for your health can be taken properly, such as: high water, high fiber, high vitamins (A, E, C, B5, B6) and high antioxidants - fruits, vegetables, melons.In your daily diet, you can take more fish and sea plants, soy products, dairy products (skimmed, enzyme-added, fermented ones are better), various nuts, seeds, jelly, whole grains, etc.

3. Sufficient sleep is the prerequisite for slowing down aging

When people are sleeping, it is the best time to repair various damages to the body.Lack of sleep directly affects cardiovascular function, and can also cause hormone secretion and digestive system dysfunction, resulting in decreased appetite.The reaction on the skin is a decrease in elasticity and luster.

If you want to get an ideal sleep, you should pay attention not to eat (you can drink water) two hours before going to bed, especially not to eat foods high in fiber, because intense gastric activity will stimulate the cerebral cortex, making it difficult to sleep well ; Do not do strenuous exercise one hour before going to bed; do not watch too sad novels, movies, or TV half an hour before going to bed; develop a good habit of soaking your feet in hot water and taking a bath; Close the window like a window; put away the next day's work or items to be picked up before going to work.

The bedroom should be kept quiet; the bed should be comfortable (not too soft and not too hard); the pillow should not be too high; the indoor air should be fresh; the temperature should be around 25°C with a certain humidity (humidifiers can be used in dry northern areas).Pajamas should be few, thin, and soft, and no bras or tights should be worn.Develop the habit of going to bed on time, try not to exceed 12 o'clock in the evening, and ensure 8 hours of sleep; when you lack sleep, you should make up for it in time.

4. Exercise creates beauty
Why do active people look younger?Because a large amount of blood circulation can ensure an adequate supply of nutrients to various organs of the body (hair, face, hands, feet).

When a person is not exercising, the body is on duty, and only 1/3 of the peripheral blood vessels are open.And exercise makes the heart strong and not hardened, and there are sufficient nutrients in the organs; exercise can also stimulate the cerebral cortex and increase the hormone level of the whole body; at the same time, the body sweats to help discharge waste, purify the skin, and strengthen the human muscles Become tense and appear more tangible.The gastrointestinal tract absorbs nutrients, strengthens the detoxification function of the gastrointestinal tract, and enables the body to enter a virtuous cycle.

Many people ask the question: what is the best exercise?In fact, what suits you is the best. Slow, rhythmic, and enjoyable exercises are all good. Those that are difficult and difficult for you to do are definitely not suitable for you.Swimming, yoga, race walking, Tai Chi, dance (folk dance, ballet, jazz dance, ballroom dancing, self-choreography) are all available.

There is a simple formula: 170 days of age = heartbeat.With it you can figure out whether the amount of exercise is appropriate.Everyone should have at least half an hour of exercise every day, and it is ideal to be able to sweat a little.

[-]. Slimming regardless of age

Women at different ages and in different physical conditions have different ways to lose weight.

The daily scale can remind you that you cannot relax your demands on yourself.The body density index BMI value can know whether you are overweight. BMI = weight (kg) ÷ height (meter) squared, BMI 23-24.9 is considered overweight, BMI equal to or greater than 25 is considered obese.

1. How to lose weight for a 20-year-old woman
Physical function is at its peak, with heart rate, lung capacity, bone sensitivity, stability, and elasticity all reaching their optimum point. People at the age of 20 can reserve "resources" for their future health.So be sure to keep exercising to maintain your weight. Don't wait until you are 30 years old to lose weight. It will be very difficult at that time.

Slimming method: Exercise is mainly chest, lower back, thigh and buttocks exercise.According to your physical condition and economic conditions, you can take part in more money-saving sports, such as dancing, jogging, swimming and so on.Dancing can not only make women interested, but also increase the coordination of the body, and it is also very helpful to strengthen the body lines. You can give more consideration to this slimming method.

Expert Tip: In terms of diet, you can't just go on a diet. Malnutrition at this time will do too much damage to your health.At this stage, it is not advisable to take any weight-loss drugs and accept any weight-loss treatments, and nature is the best.

2. How to lose weight for women aged 21-25
The body gradually becomes fuller, and it is not as active and playful as before. If you don't pay attention, it will become a very strong and strong figure.Moreover, the strength and plasticity of muscles begin to decline from the age of 20, and more exercise should be strengthened, otherwise, the body will be stereotyped into an appearance that one does not want to face.

Weight-loss method: You should take part in bodybuilding training.Because it is the body shaping stage, you can try low-gravity, high-rep muscle training.At the same time, muscle exercise is good for weight loss, because when the body is resting, the muscles will still consume energy through metabolism. A person with more lean muscle in the body will consume more energy when the body is quiet than a person with more fat in the body. much energy.

Expert tips:

You can usually wear slimming dresses.Wearing tight clothes will enhance the awareness of weight loss and subconsciously maintain a beautiful posture.In order to prevent obesity, when eating, do:
(1) Eat small meals frequently.Those who eat small meals often lose weight faster than those who eat three meals a day.

(2) Eat breakfast.Skipping breakfast, lunch or dinner may cause you to eat more, which is not conducive to weight loss.

(3) Eat less for dinner.Because there are generally fewer activities at night, fewer calories need to be consumed.

(4) Drink plenty of water.Drink 6-8 glasses of water a day.Water can help stimulate the metabolism of body fat and suppress appetite.

(5) Eat slowly.Try to choose things that take time to chew. Slowing down the speed of eating can strengthen the brain, give you time to form a satiety signal, and eliminate hunger.

3. Weight loss for women aged 26-30
The metabolic rate begins to drop. If you maintain the same eating habits and exercise as before, you will also find that you are slowly gaining weight, or your waist and hips will become thicker without changing your weight.When exercising, you will find that squatting and jumping, which were easy to do before, seem powerless now.At this stage, you should try your best to maintain your body shape and fight against gravity!
Weight-loss method: choose moderate exercise that can be sustained.At this stage, work and life are busy, so you should sneak in and exercise.Recommend one of the best sports: skipping rope.It can exercise the body and mind in an all-round way, and has a unique health care effect on women.It can enhance the functions of the cardiovascular, respiratory and nervous systems of the human body; it can prevent various diseases such as diabetes, arthritis, obesity, osteoporosis, high blood pressure, muscle atrophy, hyperlipidemia, insomnia, depression, etc.

Expert Tip: At this stage, you can choose appropriate weight-loss drugs under the guidance of a doctor to achieve the goal of weight loss.You can choose high-quality shapewear, which can transfer excess fat from various parts of the body, such as the auxiliary breasts under the armpit, stomach, abdomen, waist, back, etc., to the correct and appropriate position, so that the body is uneven, so as to achieve The effect of slimming and body shaping.The main adjustment method is to transfer the fat on the back, shoulders, and underarms to the front chest to make the chest shape round and full.Through the design of the back and waist, make the figure tall and straight, avoid chest and hunchback.The buttocks are designed to tighten the fat on the buttocks, combined with the body sculpting girdle, to guide the transfer of fat on the waist, abdomen and thighs to the buttocks, thereby shaping a beautiful buttock shape.

4. Weight-loss tips for women aged 31-35

Women at this stage, if they don't pay attention a little bit, their bodies will slowly lose shape and fat will gradually accumulate.By then, it will be very difficult to recover, and the only way is to treat every inch of fat that is about to emerge as ruthlessly as the autumn wind sweeps fallen leaves!
Weight loss method: suitable for long-term, low-intensity aerobic exercise such as swimming, jogging, cycling, walking, etc.To lose weight with aerobic exercise, you don't need to pay too much attention to raising your heart rate, but pay attention to how much energy you consume during exercise.Therefore, long-term, low-intensity exercise and short-term, high-intensity exercise can theoretically bring about the same weight loss effect as long as they can consume the same amount of energy.But for women at this stage, too high-intensity exercise will cause unnecessary fatigue and injury, so some low-intensity exercise should be chosen, such as aerobic exercise 5-6 times a week, each time for 30-45 minutes .

Expert Tip: Face the reality, stand bravely in front of the mirror and tell yourself that you are already fat, so that you will consciously want to lose weight.

Meditation seems to have nothing to do with weight loss, but imagining yourself getting thinner is often very effective in forming the subconscious mind.

5. Women after the age of 36 are good at fitness

At this stage, you should not force yourself to be as slim and curvy as you were when you were young, but to focus on health on the basis of bodybuilding.

Slimming method: Scientists believe that 99% of the human body has a large amount of reserve energy, and exercise can mobilize this part of the potential to reverse the aging process.Women in this age group are suitable for the systematic and guided body shaping and slimming exercises provided by various women's slimming clubs.Usually, you can do more less intense exercise, such as walking, which makes people consume at least 200 calories more per hour.It not only accelerates the metabolic rate during exercise, but also accelerates the metabolic rate within hours after exercise, maintains the strength of bone tissue, enhances cardiopulmonary function, improves skin elasticity and helps the body absorb nutrients.

Pro tip: Enjoy the aromatherapy.Aromatherapy has magical effects, and some have weight loss effects.Appropriately increase the investment in the body, such as various body maintenance, spa and so on.

6. 5 Misunderstandings of Exercise Slimming

Some obese people always complain that it is difficult to achieve satisfactory results in exercise and weight loss. In fact, the failure of many exercisers to lose weight is often related to their wrong concepts and practices.

Misconception [-]: As long as you exercise more, you can achieve the goal of losing weight

Myth [-]: Exercise on an empty stomach is bad for your health

Myth 30: You can lose weight by jogging for [-] minutes every day
Misunderstanding [-]: There is a choice of whole body or partial exercise for weight loss
Misunderstanding [-]: The greater the exercise intensity and the more intense the exercise, the better the weight loss effect
7. Methods and techniques for postpartum weight loss

(1) Insist on breastfeeding your child
There's no particularly well-planned weight-loss plan for new moms postpartum.If you want to get back to slim as soon as possible, just insist on breastfeeding your child during confinement, because breastfeeding is the best way to lose weight.When breastfeeding, the baby sucks the nipple for a long time, which can help the uterus to contract. At the same time, during the process of milk production, the mother's body fat will also be consumed, which is effective for weight loss.

(2) Postpartum exercise

The slimming philosophy of postpartum confinement is: do not lie on the bed often, do regular activities, insist on doing some simple postpartum gymnastics, including massaging the abdomen, which can help the uterus contract.

Suggested exercises for postpartum mothers:

(1) Breathing exercise

Lie on your back, put your arms on the back of your head, take a deep breath, sink the abdominal wall, and draw the internal organs upward, and then exhale.

(2) Leg raising exercise

Lie on your back, with your arms stretched out, flat on your side, and your left and right legs raised in turn, making a right angle to your body.This strengthens the rectus abdominis.

(3) Anal contraction exercise

Separate the knees, and then forcefully close them together, at the same time forcefully contract and relax the anus.This method can exercise the pelvic floor muscles and prevent muscle relaxation and urinary incontinence.

(4) Chest and knee exercise

Kneeling position, knees apart, chest and shoulders on the bed, head sideways.It can be done 10 to 14 days after delivery.Purpose: To prevent uterine retroposition.

(3) Supplement with subtraction

After the mother gives birth to the baby, the digestive function is weakened, and the postpartum diet is usually nutritious. If the intake of calories is too much, once the activity level is reduced, the excess calories will be converted into fat and stored in the subcutaneous and various tissues in the body. easy to gain weight.

Postpartum mothers have a lot of water in their bodies, and some people use heat to evaporate water to lose weight, which may cause dehydration.70% of our body is water. We use heat to evaporate the water in the body. Once we lose too much water, it will hurt our yin and affect our mood swings.

Postpartum weight loss can only achieve good results through food therapy and exercise.For example, pay attention to correct diet, eat more vegetables, and cooperate with appropriate exercise.In addition, taking appropriate traditional Chinese medicine and medicated diet can also help lose weight.

[-]. Female body correction

At present, the vast majority of women in our country cannot accept the muscles developed like men. The exercises described below are mainly used to improve the body and will not develop developed muscles (the best hand-held equipment is dumbbells with adjustable weight. If No, it can be replaced by books, etc.).

1. Neck

Sitting or standing, rotate your head in a circle to the maximum extent, alternately clockwise and counterclockwise.

Cross your hands behind your head, put your chin on your upper chest, and then press your hands down on your head while raising your head and leaning back.5-10 times per minute.

Lie on your back with your arms naturally close to your sides.Slowly lift your head and bring your chin as close to your chest as possible, as far as possible.Do 5-20 times per minute.

2. Shoulder

Arm loop: Stand with your legs naturally and make fists with both hands.Then straighten your arms and do giant loops until you feel tired.Surround more than 40 times per minute.

Arms crossed sideways raise: Clench your fists tightly, do a quick crossing movement with straight arms in front of your body, and restore.Repeat until fatigued.40 times per minute is appropriate.

Front raise: Unarmed, repeat 20-30 times per minute.It can also be done with dumbbells.

Lateral raise: Unarmed, 15-20 times per minute.You can also do it with dumbbells.

3. Arm

Dumbbell curl: Stand on two legs naturally, hold the dumbbell with the palms of both hands facing up, with the arms drooping, turn up to the chest, pause for a while, and slowly return from the original path.It can also be done alternately with one hand.

Arm flexion and extension: Stand on your legs naturally, hold your chest and abdomen in, and hold a dumbbell in each hand.At the beginning, the arms were straightened over the head, and then slowly bent to the back of the head, so that the dumbbells were placed behind the neck, and then slowly straightened and restored.

Bend and stretch back: Bend your upper body forward to be parallel to the ground, bend your knees slightly, hold a dumbbell with your bent arms, and keep your fists facing each other.Stretch the flat arm back parallel to the ground, and slowly return.

4. Chest

Push-ups: 10-20 times per minute.

Stand naturally with dumbbells in both hands, raise one hand forward at shoulder height, and hang the other hand down along the side of the body.Then alternately lift the dumbbells up and down with your arms.25-30 times per minute.

Incline bench press: Lie on your back on an incline, holding dumbbells in both hands at your sides.Then take turns holding the dumbbells in front of your head with both arms.20-30 times per minute.

5. Waist and abdomen
Sit-ups: 8-15 times per set.Do 3 sets.It is best for obese people to bend their legs.

Lie on your back with your legs straight and your arms raised.Then quickly bend your knees and retract your abdomen, put your hands on your knees, and slowly stretch and restore.About 20 times per minute.

Lie on your back, hold your head in your hands, and bend your knees.Tighten the abdomen to lift the upper body, and hold on for about 3 minutes (intermittent rests are available).

6. Buttocks

The toned buttocks are plump, round and elastic, and are an important part of a woman's body beauty.

Lie on your back with a heavy object on top of your hips.Then lift the buttocks up vigorously, stand still for a moment at the highest point, and then slowly fall down.Lift about 20 times per minute.

Kneeling and leg raising: Kneel on the ground with both hands on the ground, one leg kneeling on the ground, the other leg is first bent to the chest, and then quickly and maximally straightened back and upwards.When you feel tired, switch to the other leg.

Lie on your back, turn your head to one side, straighten your legs together, then lift your legs up as far as possible, perpendicular to your upper body, and slowly restore.About 20 times per minute.This action also exercises the waist and abdomen.

Lie on your side and raise your legs: Lie on your side with your body upright, with your toes stretched out, the arm under your body stretched out in front of your head, rest your head on it, and the other arm bends your elbow in front of your chest to support the ground.Then, lift the upper leg to the highest point and slowly restore it.Repeat the exercise 15-20 times.Turn around and lie on the other side, lifting the other leg.Legs must not be bent when lifted.

7. Thigh
Lie on your back with your knees bent in front of your chest.Then straighten and lift up, perpendicular to the upper body.Restore slowly, 15-20 times per minute.

Stand upright with one hand on a support and the other on your back.Then swing your legs hard to do side raises.Alternate legs.25-30 times per minute.

Hold the back of the chair with both hands and squat down, then stand up and squat down.25-30 times per minute.

Stand upright with your hands on your hips.Then bend your knees and lift them up to your chest alternately.25-30 times per minute.

Kneeling and back kicking: Bend your body forward and support the ground with your hands, kneel on the ground, keep your upper body parallel to the ground, raise your head and look ahead.Then, first straighten one leg, kick back and up, and restore.Switch to the other leg.Do it once on the left and right sides, and do it 1-15 times.

8. Calf
Stand upright, hold a fixed object with both hands, step on a brick with the front sole of the foot, and hang the heel in the air.Then lift your heels up as high as you can, pause for a while and then drop down.Be careful to keep your balance and don't swing from side to side.Do 15-20 times per minute.

Sit back in a chair and lift your thighs.Then lift the calf up, straighten it as far as possible, and restore it.15-20 times per minute.

Standing, upper body leaning forward, heels on the ground, toes pointing up.Walk forward with your heels.

Adjust posture

9. Humpback

Often holding the chest and hunchback will affect the health of the chest over time.Therefore, we should be confident in having attractive curves, keep our heads high, and always pay attention!

(End of this chapter)