8 action 30-day weight loss plan! Sports and diet combined with slimming

People who are just preparing to lose weight are often squatting for a few days, and then feel tired and bored, they don’t want to stick to it. In a little while, I will mention it to others. My body is different from others. I have already lost my weight, but I can’t lose weight. But have you really lost your weight?

8 Actions 30 Day Weight Loss Program! Sports & Diet Combine slimming

How do newcomers develop their own weight loss plans? In fact, it is not difficult. Today, Xiao Hi will recommend a versatile weight loss plan for everyone.

We first come to understand some basic knowledge

1. Weight loss requires exercise, and exercise is divided into aerobic exercise and anaerobic exercise. Aerobic exercise such as running, cycling, swimming, etc. can quickly increase heart rate. Anaerobic exercise, mainly push-ups, lifting dumbbells, gymnasium and other muscle training exercises.

2, in addition to exercise, we have to adjust the diet structure, eat less meals, this end is detailed.

8 Action 30 Day Weight Loss Program! Sports & Diet After combining these two points with the slimming

, we started to make plans.

If you are a dieter, we should do 30% anaerobic exercise and 60% aerobic exercise in terms of scheduling. So what about the remaining 10%? This can be used to warm up before exercise and stretch after exercise. For example, if you are preparing to train for 1 hour, then in the first 20 minutes, we can do anaerobic exercise, and in the next 40 minutes, do aerobic exercise, such as running.

Aerobic exercise recommendation: If you don’t have equipment around you, you can do freehand exercise, such as push-ups, squats, abdominal muscle training, etc. These are all possible. If you have dumbbells or other fitness items around you, you can do some simple dumbbell movements, in order to consume the glycogen in your body, so that you can burn more fat in the next aerobic exercise.

8 Action 30 Day Weight Loss Program! Sports & Diet Combine slimming

Below we focus on aerobic exercise, traditional aerobic exercise is mainly based on running and cycling. But now the world’s most popular, the best weight loss, but it is not running, but hiit sports. The hiit movement has no restrictions on the venue, it can be done at home, and the fat burning effect is several times that of running, and different strengths can be customized according to different people.

hiit is a training program consisting of several different actions. To start hiit training, you need to customize a training plan, pay attention to hi sports fitness (hiydjs), reply “hiit” or ” Plan, the system will recommend you a scientific weight loss fitness program.

8 Actions 30 Day Weight Loss Program! Sports & Diet Combine slimming

The following small hi borrows flowers to offer Buddha, recommend a simple hiit plan for everyone, a total of 8 actions, 20 times for each action. After completing a group, rest for 3 minutes, and do 3 groups for each exercise.

Action 1, opening and closing step

8 action 30-day weight loss plan! Exercise and diet combined with slimming

Action 2, Bobby

8 action 30-day weight loss plan! Exercise and diet combined with slimming

Action 3, high leg lift

8 actions 30 days Weight loss plan! Exercise and diet combined with slimming

Action 4, four-legged push-ups

8 action 30-day weight loss plan! Exercise and diet combined with slimming

Action 5, opening and closing

8 Action 30 Day Weight Loss Program! Sports & Diet Combine slimming

Action 6, Simplify Bobby Jump

8 action 30-day weight loss plan! Exercise and diet combined with slimming

Action 7, high leg lift

8 Action 30 Day Weight Loss Program! Exercise and diet combined with slimming

Action 8, knee position push-ups

8 action 30-day weight loss program! Sports and diet combined with slimming

The above said, in addition to exercise, diet adjustment is also very important.

In the diet plan On the assumption that you have eaten very little to lose weight, adjust the type of diet when the total amount of food is constant, eat less meat with high fat content, eat less sweet fruit, eat more vegetables, Fresh corn, sweet potato, purple potato, oats, etc. replace some polished rice, white noodles, drink no less than 2 liters a day.

In addition to fasting 4 hours before going to bed, the big bogey of losing weight is before going to bed. Eat. When you sleep, your body doesn’t need to exercise. All the things you eat will be absorbed by the body and become fat.

8 action 30-day weight loss plan! Sports and diet combined with slimming

The following are some recommended ingredients for weight loss

Vegetables: spinach, seaweed, kelp, bean sprouts , Chinese cabbage, Chinese cabbage, cucumber, lettuce, mushroom, celery, rape, eggplant, broccoli, cabbage, leeks, broccoli, green pepper, enoki mushroom, oyster mushroom, shiitake mushroom, green onion, onion, tomato, dried shiitake mushroom,

Beans: Soy, frozen tofu, dried bean curd, bean, mung bean, fresh tofu, lentils

Fruits: cherry, grapefruit, strawberry, raw banana, papaya, apple, pear, cantaloupe , peaches, oranges, grapes

meat and eggs: eggs, fish, shrimp, crab

Milk and beverages: yogurt, milk, butter, skimmed milk, tomato juice, coffee , apple juice

staple food grains: fans, glutinous rice, buckwheat, black rice, macaroni

The way of cooking avoids a lot of frying with oil, there are many friends with ovens Bake a delicious fitness meal. After all, fitness is for better eating, fat loss is not an ascetic, and it is good to eat well.

Fitness uses hi sports, now download hi sports app, free custom exclusive fitness program, where to practice where to practice!!

Follow hi sports fitness WeChat (hiydjs), Respond to weight loss, muscle gain, chest muscles, abdominal muscles and other keywords, there are surprises!