Weight loss plan one week after the Spring Festival Exercise + diet to lose weight

The Spring Festival has just ended, and many sisters are melancholy about how to lose weight after the New Year. It has only been seven days. Is it necessary? In fact, for many people, getting fat is a matter of minutes after all kinds of Happy festivals during the Spring Festival. It is no wonder that sisters are searching for various ways to lose weight. But don't worry. Losing weight is not a quick solution, so if you want to have a body that is healthy and no longer fat, you must first develop good habits. Then give yourself a week, make a weight loss plan for the week after the Spring Festival, lose weight healthily, and complete the transition to good eating and exercise habits. Over time, you will find that you have changed greatly.

Different from the past, this time we have to start with the exercise plan. First of all, you must know that aerobic exercise and anaerobic exercise are not opposed. Simply put, aerobic exercise reduces fat, and anaerobic exercise increases muscle. Imagine if we combined them together, would the effect be better? As for diet, of course, it cannot be separated from exercise content. Only by closely integrating every part of the weight loss plan can we achieve the best weight loss effect!

Sports:

Seven days after the Spring Festival, the editor will not ask everyone to take specific weight-loss exercises, because even if we create a detailed weight-loss exercise plan, it may not be suitable for everyone. However, it is really necessary to cultivate a professional and scientific attitude towards weight loss. You have to know that only by alternating aerobic exercise and anaerobic exercise can you reduce muscle tightness and improve your curve through subcutaneous fat. So this time we will focus on recommending an effective exercise weight loss process for you, teaching you to master the scientific exercise sequence, and making your weight loss plan twice the result with half the effort.

A warm-up exercise for 10 minutes

A complete warm-up that includes joint and muscle activities.

Joint activity for 5 minutes can prevent joint sprain and move joints and muscles in all parts of the body. Very simple, do you remember the radio gymnastics you did when you were a child? Just choose any set of movements and activities.

Five minutes of muscle activity can warm up the body and tell the body that it is ready to exercise. It's also very simple. You can step in place 50 times, ride a bicycle, walk, or jog.

Note: Joint movements are dynamic stretching exercises and are fast, so before doing this exercise, first twist the joints in each part, do a simple preparatory activity, and then enter the muscle activity procedure.

2. Anaerobic exercise for 15-20 minutes

Every beautiful girl who is losing weight will go through a long stagnation period, and at this time, just doing aerobic exercise will not have much effect. At this time, we can help lose weight by increasing anaerobic exercise. For many sisters who do not do anaerobic exercise at all, this is a good opportunity for change. So we can do some muscle strength exercises to build muscles first, and then do aerobic exercise, which can speed up the burning of fat. However, in the early stages of weight loss, there is no need to rush to do anaerobic exercise. Just wait until you encounter a stagnation period before starting.

Anaerobic exercise of the upper body can exercise the muscles of the upper body. It is recommended to exercise dumbbells, push-ups, sit-ups, etc.

Anaerobic exercise of the lower body can exercise the muscles of the lower body. Squats and various local muscle exercises are recommended.

Anaerobic exercise for 15-20 minutes is enough, and you don't need to do it every day for seven days. It's best to do it once every two days, so that the muscles can rest fully.

3. 30 minutes of aerobic exercise

Aerobic exercise, as we all know, is very effective in losing fat, and jogging, swimming, cycling, exercise bike, stepper, etc. are all good aerobic weight-loss exercises. You can choose what you like to do.

Many friends around me like to do aere-cycling while lying in bed, and the editor thinks this is also feasible. But you have to master the right method: lie on your back on the bed, straighten your legs, slowly lift it up, and do the posture of riding a bicycle and stepping on the wheels, repeating it for at least 15 minutes. When doing this action, pay attention to tightening your muscles, use your calves to drive your thighs, and do the circular step completely.

Four braces for 3-5 minutes

Appropriate stretching after exercise can reduce muscle soreness caused by exercise, lengthen the contracted muscle bundles, and make the muscle lines more beautiful. Different from the joint exercises mentioned at the beginning, the stretching exercise belongs to static stretching exercises. When doing it, it must be combined with deep breathing. Oxygen will be brought to the whole body, and the body's oxygen replacement will increase, which will also relieve the fatigue feeling when you just exercise.

The lunge we often do after running is actually the simplest stretching exercise. No matter what kind of exercise you do, remember to stretch the muscles. Keep breathing naturally while doing it for 10-30 seconds. Just feel the muscles slightly sour. If you feel pain, you don't have to continue.

Five massage for 5-10 minutes

After finishing the stretching exercise, you can massage the exercise area with your hands. During the massage, slowly massage and relax in the direction of the muscles to make the lines of the exercise area smooth and soft. Be careful not to "transect" the muscles to avoid muscle masses.

Pay special attention to massaging the calves, which can relax the muscles and prevent carrot legs that everyone hates.

Six legs lift for 5-10 minutes

Relax tight leg muscles.

It's gone after the massage? No, the editor recommended you the most comprehensive exercise program this time. After massaging your body, you can try lifting your legs. You can choose to do it after exercise or you can choose to do it before bed.

Lift your legs for 5-10 minutes to allow blood to flow back and relax the thigh and calf muscles. When lifting your legs, press your toes down so that you can stretch the muscles of your calves.

Note: If you are riding a skybike, you must combine it with lifting your legs to stretch your muscles and relax your lower body muscles.

Tips: Speaking of this, many sisters may say, this is too complicated! It takes time and hard work. Who remembers having to do so much exercise every day? In fact, sports do not necessarily require a complete process! The editor thought, you wouldn't be able to complete so many steps in one go, right? In fact, the exercise method and order are not absolute, and the content can be increased or decreased depending on your individual situation.

For example: If you simply want to lose leg fat, then taking a shower is enough to warm up. You just need to continue doing aeromiking for 20 minutes and lift your legs before going to your beauty sleep.

If you want to get rid of muscular carrot legs, you can massage your legs in the shower or within 20 minutes after taking a bath, followed by stretching.

It is recommended to appropriately extend the aerobic exercise time to 30-40 minutes and shorten the massage time to 5-10 minutes for fat-obese girls; while for muscle-obese girls, massage should be the main focus, and aerobic exercise can be appropriately reduced.

Food Chapter:

Regarding diet, in fact, everyone understands the truth.

First of all, the editor's suggestion is that you should get rid of bad eating habits during the Chinese New Year, stay away from various high-calorie foods, and try to avoid various dinners that disrupt your daily habits; secondly, increase your intake of vegetables, fruits and water; Secondly, replace refined foods with healthy and low-fat foods. The easiest way is to replace white rice with grain rice, or eat more grains such as corn and oats.

In conjunction with exercise, no matter what, you have to consume food before and after exercise. You need to pay attention to the following:

1. Don't exercise on an empty stomach, and don't dare to eat after exercise.

Not eating before exercise is very damaging to the body and may cause low blood sugar, which is not conducive to weight loss. According to experimental reports, people who eat between half an hour and an hour after exercise generally have a decrease in body fat percentage but an increase in muscle mass. Moreover, the calories eaten after exercise are not stored as fat, but effectively repair the lost energy and tissue.

It is recommended that you eat oatmeal or low-fat milk 30-60 minutes before exercise, and eat some sweet potatoes, eggs, fruits, yogurt, etc. within 30-60 minutes after exercise.

2. Aerobic and anaerobic diets are different

Here, what you need to pay attention to is that anaerobic exercise rebuilds muscles, and protein plays a great role in repairing muscle tissue, so if you focus on anaerobic exercise that day, you should remember to eat more high-quality protein foods, and don't have less lean meat foods!

While aerobic exercise reduces fat, you can follow general eating habits, eat more fruits and vegetables, eat some meat appropriately, reduce the amount of dinner, etc.

3. Protein and carbohydrates are both important

Protein is very useful for building muscles. People who consume protein after exercise lose almost all fat, while people who don't consume any food after exercise lose not only fat but also muscle. But without carbohydrates, excess protein can put a burden on the kidneys.

It is recommended that you eat some high-quality protein, such as eggs, fish, soy products with brown rice porridge, miscellaneous grains bread and other foods, and avoid single carbohydrates such as sugar-rich biscuits and cakes.

4. Drink water regularly

Some people are tired from exercise and feel very thirsty. They pick up the cup and fill it with water. Suddenly drinking a large amount of water like this will easily cause edema and have a greater impact on the subsequent exercise effect. You need to drink water in a planned way. You need to lack enough water before, during and after exercise. Pay attention to drinking slowly.

Note: It is best not to drink sports drinks marketed on the market. Many drinks contain a lot of sugar and sodium content, which is not only detrimental to weight loss, but also increases the burden on the body.

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