How to lose weight by exercising in a week

　　Operation location: fitness center

　　Operation time: Monday, Wednesday and Friday night, 45 minutes/time

　　1. Intermittent rest: Don’t think that you can have the best fat-burning effect only when you are exhausted and half-dead by persisting from beginning to end. If you master the rhythm of strength and weakness during half-hour aerobic exercise, you can achieve twice the result with half the effort. Dr. Katherine Jackson, director of the Department of Kinesiology at California State University, pointed out: "Intermittent rest and recovery can help you maintain this high-intensity exercise level. ”In other words, for the same half-hour of aerobic exercise, this kind of exercise with a strong or weak rhythm consumes twice as many calories as an exercise with a smooth rhythm.

　　2. Try pedaling hard with one leg: Choosing a scooter is an excellent way to burn fat in your lower body. Michael Joseph, fitness instructor education manager at Pyles Sports Center in Chelsea, New York, says one-legged pedaling can help you burn 20% more calories. At the beginning, you can pedal with both legs at medium intensity for 4 minutes, then focus on the left leg and pedal with high intensity. After 30 seconds, switch to your right leg as the main power leg and push for another 30 seconds. Then, pedal with both legs at a medium speed for 4 minutes as a way to adjust and recover. In this way, push hard with one leg for 1 minute every 4 minutes, a total of exercise 30 minutes.

　　3. Have a graceful and standard POSE: If you think that you only need to work hard and don’t care about movements and postures when exercising, you are totally wrong. "When your body is leaning on the handlebars, you're reducing the amount of exercise you can do," says Ken Fitzgerald, director of Loft Jem Fitness in New York. ”

　　4. 20 minutes of upper body training each time: Add 20 minutes of upper body training to each aerobic training session. Training the chest and back can not only eliminate fat, but also change the body posture, pull the shoulders back, and enhance the chest line. As long as you persist for a week, you will look slimmer.

　　Warm reminder: Start with the whole body first: don’t fantasize about losing fat in one area first. The regulation of body fat is systemic. It does not mean that you only lose excess fat in which part you practice. In the early stages of weight loss, you will finally start with fat reduction through whole-body exercises. After a certain stage, you can try local sculpting.