OL All-day slimming method 4 10 minutes a day
Research reports pointed out that compared with a 30-40-minute concentrated exercise, the 10-minute fitness method can lose 30% more fat, and can also effectively enhance cardiovascular endurance. Studies have also shown that women who can walk for 10 minutes a day can lose twice as much abdominal fat as women who only do concentrated exercise.
1. Walk quickly 10 minutes in the morning
Every morning from your doorstep to the bus stop, do a 10-minute vigorous exercise to enhance your vitality-walk at a speed of about 100-120 steps per minute to reach the point of slight wheezing and a significant acceleration of your heartbeat.
Effect:
Walking quickly belongs to aerobic exercise, which wakes you up and makes your metabolism strong. It not only burns the extra calories stored in the previous day, but also leaves you refreshed all morning.
Breakfast suggestions for weight loss:
A good breakfast should consist of three things: cereals (such as unwheat-flour bread, eight-treasure porridge, black rice bread, corn, fennel, etc.) fruit and dairy products It is better to drink milk with less fat. Those who eat breakfast like this will kill three birds with one arrow; rich in carbohydrates, less fat, rich in vitamins and minerals.
Recommended breakfast recipes: black tea (bag bubble), milk (fresh milk or boxed milk), Wangzai small steamed bread, fruit.
2. Exercise for 10 minutes after lunch
Hurry up and get a pair of flat shoes for the office. About 10 minutes after lunch, go outside the office and do a 10-minute fast walk that burns calories; or climb the stairs for 10 minutes.
If you are too lazy to exercise, you can also stand for 30 minutes. In short, don't sit still.
Effect:
Thirty minutes after a meal is the time for fat in the small belly to accumulate. Exercise during this time can effectively reduce belly and legs.
Lunch suggestions for weight loss:
Lunch is full, so you can eat some fresh vegetables, fish and lean meat. If people bring their own lunches, it is recommended to bring their own fruits as supplements every day. It is best to eat them about 1 hour after lunch, and to consume more green leafy vegetables at dinner. As for the noodle lovers among the box lunch people, they can bring their own braised eggs, ready-to-eat soy products and fresh radishes, tomatoes, and cucumbers to supplement their lack of protein, minerals, vitamins and fiber intake.
3. 10 minutes in the afternoon
Take a break from busy work in the afternoon and use two mineral water bottles to do a 10-minute exercise to build arm strength; it's very simple, just like lifting dumbbells, while looking at the computer, lifting them up, and then putting them down, just like practicing dumbbells.
Effect:
Relax the pressure on the shoulders and cervical vertebrae to prevent cervical occupational diseases for white-collar workers. At the same time, it can also shape the lines of your chest and arms and lose excess fat.
Afternoon tea:
If you're hungry in the afternoon and crave a snack, have afternoon tea. Afternoon tea must be matched like dinner, salty and sweet can be selected according to your taste. We can choose a biscuit, a cheese, a seasonal fruit, a cup of light tea, or a glass of mineral water with lemon... not only to make up for your regret of eating too little lunch, but also to prevent fatigue caused by hypoglycemia, but also to resist the grumbling of the afternoon, maintain a beautiful curve, relax the fatigue accumulated throughout the day. 10 minutes in the afternoon
Take a break from busy work in the afternoon and use two mineral water bottles to do a 10-minute exercise to build arm strength; it's very simple, just like lifting dumbbells, while looking at the computer, lifting them up, and then putting them down, just like practicing dumbbells.
4. Thin abdomen for 10 minutes at night
One hour before going to bed at night, do 10 minutes of abdominal fat reduction exercise.
Specifically, you can do sit-ups, or various abdominal thin-skinned exercises, such as lying on the ground and straightening your feet, lifting them up, putting them back, without touching the ground, and repeating the movements. Don't exercise too vigorously before going to bed, just breathe a little.
Effect:
Effectively reduce abdominal fat. Let you continue to burn fat while you sleep.
If you need stovepipe more, you can also do some stovepipe movements.
Diet before bed:
Not eating for three hours before going to bed is the golden rule for weight loss. In addition, dinner should be as light as possible, with more protein and less carbohydrates and fat.
[Benefit: Come and see how you should lose weight?]
Want to lose weight healthily? Want to know what is the right way to lose weight for you?