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The New Year's bells are getting closer and closer, and the Spring Festival in 2022 is also coming very early, and it is about to go home for the festival, do you have body anxiety?
Most people are busy losing weight in the summer, but they are busy hoarding meat in the winter, and it is better to spend the winter with fat meat. However, the fat figure makes you look greasy and old, many beautiful clothes can not be worn, and it is easy to be ridiculed by relatives and friends.
Only by slimming down and counterattacking to become a slim yourself, can you show your charm and harvest a more confident self.
There are still 40 days before the Spring Festival, at this time you may wish to customize a weight loss plan for yourself, strictly implement it, then you can lose at least 12-15 pounds of extra meat when you get to the New Year.
Weight loss don't just shout slogans and don't act, you have to have clear goals and enough motivation to really slim down. To implement a weight loss plan, you only need to do these 2 aspects: keep your mouth shut, step out your legs, and what you can do:
The first aspect is the diet plan
1, empty the home office of a variety of snacks, unload a variety of takeaway APP, this month to do not eat snacks, do not order takeaway meals, strictly control the diet.
2, three meals of self-cooking, three points of meat and seven points of vegetable ratio, the ingredients should be diversified, not too single, lunch and dinner each a small bowl of staple food (coarse grains), refuse a variety of fried braised high-calorie, heavy taste methods, so that the day's calorie intake is at least 800-1000 kcal less than usual, not hungry themselves can slowly slim down.
3, when eating, develop a healthy eating pattern, learn to chew slowly, eat eight points full, so as to reduce the chance of overeating. Drinking more water before meals and drinking 2L of water every day can inhibit the appearance of hunger, promote the body's metabolic cycle, and improve the speed of weight loss.
The second aspect is the sports program
Fitness do not customize the high-intensity plan, hungry people should choose their own easy to adhere to the way of exercise, it is recommended that fitness novices can carry out brisk walking, cycling or square dance training in the first 10 days, 1 hour each time, as a basic physical fitness improvement training, you can find the feeling of exercise, while improving the body's activity metabolism.
Days 11-20 can be transitioned to brisk walking combined with jogging training, insisting on 1 hour a day to improve exercise ability and promote weight loss.
Days 21-30 are completely over-trained for jogging for about 50 minutes each time, which can be divided into 2 25 minutes to complete, which can further improve cardiopulmonary function and reduce body fat rate.
On the 31st-40th day, you can choose to jump rope, open and close jump and other medium-high-intensity training, which can prevent muscle loss, improve fat burning efficiency, avoid falling into the bottleneck of weight loss, and only need to adhere to 20 minutes each time to achieve the weight loss effect of jogging for 40 minutes.
If the weather is too cold and you don't want to go out to exercise, you can also try the following set of self-rekindling fat shaping training, according to your physical condition, you can shorten or extend the intergroup break time to adjust the intensity of training.
Action 1: High leg lift (4 sets, 30-60 seconds 1 group)
Action 2: Kneeling push-ups (4 sets, 15-20 per group)
Action 3: Static half squat (4 sets, 1 minute per set)
Action 4: Hip bridge (4 sets, 15 times each)
Action 5: Triple squat (5 sets, 10 per group)
Action 6: Jump left and right (4 sets, 30 seconds each)
This set of movements looks simple, in fact, there are still certain requirements for physical endurance and muscle strength. When a novice completes a round down you'll be sweating profusely and exhausted. If you don't believe it, you can try it!