3 Stages of Exercise and Weight Loss: A 3-Month Plan to Lose Weight
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To lose weight, you need to take action, and exercise is a method that requires you to persist.Many people are obese due to their physique, with fat accumulation, and becoming lazy, unwilling to sit down and unwilling to lie down, such a practice will make their physical fitness worse, body strength decline, joints aging, and accelerate the aging process.
Exercise can slow down the pace of aging, promote the breakdown of fat, allowing you to lose weight and strengthen physical fitness and youthful vitality and mental state.
Therefore, customizing a reasonable weight loss and exercise plan is something we need to do. Weight loss plans should not be rushed, seeking quick results, and short-term rapid weight loss will lead to various consequences, weight rebound is just one of them.
A reasonable weight loss speed will not harm your health. For obese people, you need to set a 3-month target, to allow physical fitness to gradually improve, and the body will also slowly adapt to the new weight, thereby reducing the risk of rebound.
Exercise weight loss is divided into 3 stages:1Newbie adaptation period, 2Entry proficiency period, 3Advanced reinforcement period, it is recommended that each stage be about one month long. For people with a large weight base, each stage can be extended to 45 days.
Sharing a specific weight loss and exercise plan:
First stage, daily low-intensity exercise for 1 hour
For obese friends who are just starting to exercise, it is difficult for you to complete high-intensity training, and your body cannot adapt, joints cannot withstand the pressure of exercise, and there is a risk of injury, and your cardiovascular and pulmonary function cannot keep up with the pace of exercise.
Therefore, in the first stage, we need to start with low-intensity exercise, such as brisk walking, Tai Chi, hiking, or swimming, these exercises will put less pressure on the joints, and if you can persist in exercising for 1 hour a day, you can burn 350-450 calories, and the larger your weight base, the higher the calorie consumption will be. In this stage, if you can combine it with diet, you can probably lose 5-8 pounds of weight.
Second stage, belongs to the entry proficiency period, to carry out medium-low intensity exercisesuch as: brisk walking 1 kilometer, jogging 1 kilometer loop, persisting for 1 hour
After a month of the newbie adaptation period, your weight should decrease, and your body is starting to adapt to the original exercise intensity. At this time, you can increase the intensity of exercise, such as combining brisk walking and jogging, which will improve the fat-burning efficiency.
You can also choose to do jogging, play ball, or aerobic exercise, choose an activity you are interested in, and you will feel the joy of exercise, and it will be easier to persevere. In this stage, if you can control your diet, you can probably lose about 8-10 pounds of weight.
Third stage, is the advanced reinforcement period, choose high-intensity trainingsuch as: jump rope 2 minutes * 5 sets, then jogging 30 minutes
In this stage, your weight has improved, and your physical fitness has increased, and your exercise is becoming more and more natural. At this time, we need to strengthen the exercise to prevent muscle loss. You can try HIIT interval training, boxing fitness, jump rope exercise, etc. training.
Jump rope belongs to high-intensity intermittent training, the fat-burning effect is twice or three times that of running, and it can also exercise muscles and strengthen body strength. You can try to jump rope for 10 minutes every day, which can quickly increase your heart rate and fat burning, and then run for 30 minutes, which will increase the fat consumption speed and double the weight loss speed. If you can reasonably arrange your diet and not eat junk food, you can probably lose 10 pounds of weight.
If you can continue to exercise after experiencing these three stages, congratulations, you will gradually pull away from others. At this time, you can join strength training, and conduct resistance training, to help you exercise muscles and shape curves.
