Gym weight loss plan for girls

For female friends, losing weight seems to be an eternal topic, especially in summer, when everyone wants a slim figure and long thighs so that they can look better in clothes and skirts. There are various methods of weight loss at present. It is not recommended to lose weight through dieting and other methods, which is not conducive to physical exercise and health. Next, I will customize a gym weight loss plan for the female friends around me, hoping to be helpful to female friends who love beauty.

As a "fat killer", spinning is a relatively high-intensity exercise in the gym and requires high physical fitness. Professional fitness coaches told Perfect that it is generally recommended that new members start this training after half a month to a month of physical training and their physical functions have improved.

The weight loss effect will be obvious in the first three months.

2. Yoga and Pilates

Yoga's unique abdominal breathing method can accelerate fat burning. Fitness coaches suggest that a combination of dynamic and static fitness methods is more reasonable, combining fat decomposition with skin tightening, and aerobic exercise with resistance exercise, so that muscles become more elastic after exercise and the body becomes more fit.

Walking slowly cannot achieve the effect of weight loss. Fitness coaches suggest that brisk walking exercises on a treadmill is a very suitable way for girls to lose weight. Not only will it not put too much burden on your cardiopulmonary function, but it will also produce soft and beautiful lines. After 40 minutes of exercise, the effect of fat decomposition will be better.

4. Course Integration

The fitness coach introduced us to a combined weight loss method, including 10-15 minutes of warm-up, 30-40 minutes of equipment training, 40 minutes of aerobic exercise and stretching and relaxation. The coach will observe changes in your heart rate and improve various aspects of your body, not only to achieve the goal of reducing fat, but also to make your body more curvaceous and improve your complexion.

Gym Weight Loss Program

How to lose weight in the gym

1. When exercising, if the heart rate reaches the range of fat burning heart rate (fat burning heart rate calculation), it can be roughly judged that the intensity of this exercise is sufficient to directly burn fat;

2. Fat burning exercise must last more than 20 minutes to directly burn fat.

3. Diet must also be coordinated: first, the calorie content of the diet is neither too high nor too low and can provide the energy needed for physical activities; second, the nutritional content of the diet meets the body's needs, especially ensuring sufficient protein to synthesize muscles and increase muscle strength during exercise; third, the diet before and after exercise complies with the "Mint 123 Principle" - you can only eat after resting for 1 hour after exercise; supplement a small amount of easily digestible food 2 hours before medium to high intensity exercise; you need to rest for 3 hours after a meal before doing aerobic exercise. For details, please refer to the Mint Course: Diet before and after exercise.

In the gym, you can choose your favorite exercise to lose weight. If you stick to it, you will definitely get good weight loss results.

Precautions

1. Dizziness: During fitness activities, you will not feel dizzy except at the beginning of practicing certain rotational movements. If you experience persistent or transient dizziness, you should not force yourself to move. Especially middle-aged and elderly people should stop activities and seek medical treatment, with special emphasis on examinations of the cardiovascular system and cervical spine.

2. Headache: Headache should not occur during or after any physical activity. When a headache occurs, you should stop activities and focus on examining the nervous, cardiovascular and cerebrovascular systems.

3. Panting: Panting is a normal phenomenon during exercise. Panting to varying degrees will occur with different exercise intensities. It will return to normal after rest. This is a normal physiological phenomenon. If you become panting after even the slightest activity and cannot recover even after a long rest, this is an abnormal phenomenon. Activities should be stopped and focus should be placed on respiratory system examination and treatment.

4. Thirst: It is normal to feel thirsty after exercise. If you drink a lot of water but still feel thirsty and urinate frequently, this is abnormal and you should check your pancreatic function.

5. Hunger: Increased appetite after exercise is a normal physiological phenomenon. However, if the appetite increases suddenly and persists, you should go to the endocrinology department to check the pancreatic secretion function.

6. Anorexia: After intense exercise, you may not feel like eating for a while, but your appetite will improve after resting. This is a normal phenomenon. It is abnormal if you don't want to eat and have anorexia for a long time. You should check your digestive function.

7. Fatigue: It is normal to feel tired after fitness activities. Generally, you should recover after resting for about 15 minutes after the activity. If you cannot recover after several days, it means that you are not adapted to the amount of exercise and you can reduce the amount of activity. If you still feel persistent fatigue despite reducing your activity level, you should check your liver and circulatory system.

8. Pain: People who have just started to exercise, people who have stopped exercising for a long time and then resumed their activities, or people who changed their activities to new ones will experience muscle soreness in certain parts of their body. This is a normal phenomenon. Although it is painful, it generally does not cause functional impairment. If pain occurs in or near the joints and there is joint dysfunction, this is not normal. You should stop the activity and check whether the joints are sick.