However, the way to lose weight is nothing more than diet control + aerobic exercise + strength training
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In fact, there is no very fast way to reduce fat
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Therefore, if you can’t control your diet after swimming, it may not only have no effect on weight loss, but also make you fatter
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So it’s very important to ensure more than 7 hours of sleep every day
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In addition to walking, you need to move more
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So if you want to lose weight, diet control is the top priority
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First: diet control leads to obesity
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You can have a full lunch, but you need to control the amount of heat
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In addition, after we lose weight and fat, our skin will lose elasticity
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Seventh: why should strength training be mentioned? Because if you want to lose weight perfectly, strength training is essential
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The biggest reason for abdominal meat is diet
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HIIT, high-intensity intermittent training, is to change the intensity of training, in the case of physical strength has not fully recovered, the cycle of training, rest
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If it’s a treadmill, it’s not as comfortable as a spinning bike
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Every time you ride a m-bike for 45 minutes, 4-5 times a week
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First of all, it has higher requirements for the venue
Sixth: walking + hyperactivity if you are too heavy, Xiaobian does not recommend you to do any of the above exercises
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Body fat rate is the proportion of fat in your body to your weight
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So if there are conditions to swim, swimming weight loss is also a good choice
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Keep walking for one hour every day
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Different from ordinary aerobic exercise, it takes 30-40 minutes to have a good fat burning effect
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Third: cycling is also a very good sport
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As long as you form the habit of hyperactivity, the calories you burn every day are also very considerable
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The normal body fat rate for men should be 12% – 20%, and for women it should be 17% – 25%
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It’s not unreasonable to go to bed early and get up early
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After half a month, you can lose about 5 jin
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The proportion of lean meat and vegetables is three to seven, and the amount of heat is generally no more than 600 calories
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Once you make a change in your body through a few weeks of hard work, you will find that exercise is actually very good, and you will fall in love with it
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To reduce your body fat rate, you need to know your body fat rate first
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Second: family HIIT training talking about aerobic exercise, there have been many studies show that HIIT training is currently the best
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Or if you think you don’t want to do the above exercise and just want to walk to lose weight, it’s OK
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The way to control the amount of heat is to make the food light and steamed
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At least the m-bike can let you ride while watching TV
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If you do strength training at the same time, your flesh will be strong and your lines will be more beautiful
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After running, you will feel thirsty and need more water
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Only when the body fat rate is reduced to a certain extent, it is effective to carry out shaping and muscle increasing training
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It must be every day
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In addition to controlling your diet, the only thing you can do is to walk
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But this at least shows that cycling is also a very effective way to lose weight
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Xiaobian also has some friends who lose weight by riding m-bike
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Here are some more effective and convenient aerobic exercises
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If you go out for a run, it’s boring to run alone
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If you want to see the abdominal muscles clearly, the body fat rate should be controlled below 14% for men and 19% for women
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Many people will encounter some bottlenecks in the process of whole body fat reduction
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when you take the bus to work, you can get off one stop in advance and walk two more steps
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At present, 100000 + people have paid attention to join us.
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Unless you can order a fat reducing takeaway, you can bring your own food
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After knowing your body fat rate, let’s talk about some ways to lose weight, which is easy for you to do
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Although it seems a little unreliable, after all, 100 hours, everyone’s resistance is different
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HIIT can quickly improve our heart rate in a short time, start to burn fat, and it can continue to burn fat for a long time after training
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Strength training can increase your muscles, and improving the muscle mass can improve your basic metabolism
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Or take less two-story elevators and climb stairs instead
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Fitness people all know that if you want to have a clear outline of muscle lines, you must first carry out fat reduction training
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For example, when you work, you can walk more, go to the toilet, pour water, go out to smoke, etc
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The effect is really obvious
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After swimming, you will feel hungry and need more meat and carbon water
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Fourth: jogging why put running in the fourth place? Because running seems easy, but it’s not so strong to keep going
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In a certain stage of the process, you may encounter a lot of confusion, fat reduction effect is not so ideal
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However, one thing to explain is that swimming is different from running
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At that time, you’re not far from being in good shape
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Because the heart rate of walking itself will not be too high, just by increasing energy consumption to lose weight, so you need to adhere to every day, in disguise to improve your basic metabolism
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First of all, the speed of eating should be slowed down
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Many people have tried different ways to reduce fat, but they have not achieved ideal results
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And jogging’s fat burning effect is not so strong, running an hour can only burn more than 700 calories, but HIIT can burn more than 900 calories an hour, in terms of continuous fat burning, HIIT is also better
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If you don’t get enough rest every day, you’ll either be overweight or too thin
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Finally, weight loss is a long-term thing, not a day, two days, a month, two months to complete, after all, you are not through one or two months to gain weight
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Second, rice, the staple food for dinner, should be halved and takeout should be refused
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A foreign organization has published a data that you can lose 10kg by cycling for 100 hours
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Next, Xiaobian will introduce several methods to help you reduce body fat rate scientifically and effectively
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Only when your basal metabolism goes up can you consume fat without moving
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Most of the takeaways are over caloric
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Eighth: pay attention to rest, the last is to pay attention to rest, although it has always been said that let you exercise, let you move more, but the rest is to ensure that the rest
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Fifth: swimming is a very good aerobic exercise, but not everyone has the conditions to go swimming
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