The fastest way to lose weight is to lose weight with good effect! Many people don't like to warm up when they start to exercise, and think it can save time. And then a short period of high-intensity exercise will make you lose weight more quickly, believe it or not.
1. Focus on warm-up
Many people don't like to warm up when they start to do sports. They think it can save time. But in fact, you waste the time of burning calories. Proper warm-up exercise can improve your temperature and increase the activity of fat burning. For every degree of increase in your body's temperature during exercise, your cells will increase their metabolic rate by about 13%. Before exercise, do a simple to moderate intensity warm-up exercise for at least 5 minutes, gradually increase your heart rate, let your muscles move, accelerate your breathing, and your body's metabolism and heat consumption will be greatly improved.
2. Outdoor sports
Studies have found that walking or running outdoors burns 10 percent more calories than running on a treadmill. In the outdoor, the relatively rugged road will produce greater friction; affected by the natural wind, the moving body will be subject to greater resistance; in addition, the change of uphill and downhill also makes the outdoor movement can constantly change the rhythm. So whether it's running, cycling or roller skating, the exerciser will suffer more resistance in outdoor sports, and the body itself needs to consume more calories. Compared with the exercise on the treadmill, outdoor running can consume 3% - 5% more calories. In addition, fresh air and changing scenery can make the fitness more interesting, and also help the exerciser stick to it longer.
3. High intensity exercise consumes more heat in a short time
Short time high-intensity exercise is a kind of exercise method with moderate rebound, but in the same time, the heat burned by short time and high-intensity exercise can reach 1.5-2 times of that of long-time soft exercise, and even can continue to burn 75-125 calories after exercise. The short-term high-intensity exercise strengthens your muscle exercise and increases your cell's ability to burn fat. The study found that cycling with different intensities, such as a little hard pedaling for 5 minutes, and then easily pedaling the five-point system, lasted for an hour and a half, consuming more than 15% more calories than those who had been pedaling hard for 30 minutes.
4. Exercise for at least 12 minutes each time
Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise. Take the time to build a training effect that improves your body's oxygen carrying capacity and produces more fat burning enzymes, such as lipase, so you can burn more calories when you exercise and be more energetic when you do other things.
5.1 hours of exercise once a week
Researchers at the University of Victoria in British Columbia found that 60 minutes of exercise consumed five times more calories than 30 minutes. Even if you don't have time to exercise for an hour a day, once a week, you can burn more calories than short-term exercise.
6. Choose heavier dumbbells
Use heavier dumbbells (for example, if you used to lift 10 pounds of dumbbells 10 times, now lift 20 pounds of dumbbells 5 times), which will let you burn 25% more heat in the movement of lifting dumbbells. Because the weight breaks more muscle protein, your body has to use more energy to recover, so the body consumes more calories. Researchers at Washington University's St. Louis School of Medicine found that people who lifted weights three to six times burned 8 percent of their calories during sleep. It's enough to lose about five pounds in a year, even if you don't do anything else.
7. Try to keep your body active
If you add 350 calories, you can lose 35 pounds a year. Burn 350 calories more every day, just need you to stand up and listen to the phone when you make a phone call, walk back and forth, instead of the whole person sitting on the chair; don't spend too much time at the computer, stand up and walk more; if it is a short circuit, use walking to replace other transportation tools.
This is the recommended 7 fastest ways to lose weight through exercise. If you choose several of them to practice, you will soon find your body changes.