If you want to lose weight in a short time, just do these 8 things.

　　There is no doubt that exercise can be very effective in losing weight. We are here news I often see many inspirational friends losing 20 or 30 pounds through exercise, which seems to have become a common thing. But some people say that the more they exercise, the more they gain weight? If you want to lose weight in a short time, you have to do this!

　　1. Training intensity must be sufficient

　　in progress exercise Be sure to stay focused during training and do not play with your phone or interrupt the rhythm of training. You need to devote yourself to training to stimulate muscle growth and fat burning. At the same time, practice as many rounds as possible, use the maximum weight you can bear, and complete all training movements in the shortest time.

　　2. Eat small meals often is the key

　　Eating smaller, more frequent meals better regulates blood sugar, promotes muscle mass, and can eliminate mood swings and overeating. Ideally, each meal consists of a combination of carbohydrates, protein, and fat. If you work outside the home, then at least choose healthy items such as nuts, dried fruit, energy bars, or ready-to-eat protein drinks.

　　3. Make sure you don’t drink alcohol.

　　There is nothing wrong with drinking in moderation, but if your goal is to gain muscle and lose fat, then you must ensure that you do not drink alcohol for 30 days. Because alcohol affects your sleep, increases the release of the stress hormone cortisol, and reduces protein synthesis, which in turn affects muscle fiber repair. In addition, alcohol reduces the water-soluble vitamins you need to synthesize hormones during exercise, reducing your body's ability to recover.

　　4. Carry out HIIT training

　　HIIT is just a general term for exercise methods. You can use running, cycling, elliptical machines, rowing machines, swimming, kettlebells, bodyweight training and other methods to achieve the goal, as long as your exercise is a sprint-rest-sprint-rest curve. The intensity of HIIT training is also relatively high, usually 2 times a week or 3 times at most.

　　5. Speed ​​training cannot be missed

　　Speed ​​training can make you burn fat more efficiently and improve your muscle size and strength. You can try to complete 4 sets of 400-meter runs on a track and field track. Each time you must put in more than 80% of your effort. In addition, you can also try 4 sets of 800 meters or an all-out 3-minute run. You can rest for 3 minutes after each training session.

　　6. Mix up cross training

　　Your body has an amazing and rapid ability to adapt, so you need to try to keep it out of a habitual exercise state, so mixed training is important. For example, if you have been training in the gym, you can do equipment-free training at least once a week, such as push-ups, parallel bar extensions, burpees, and pull-ups.

　　7. High-intensity swimming training

　　Swimming can make your body more defined, but don't think that just swimming in the pool is enough. You need to do high-intensity interval swimming training. For example, in a 20- to 30-minute swimming training, start with a low-intensity warm-up for 2 to 3 minutes, then start a 1-minute high-intensity all-out sprint, rest for 30 seconds, then start 30 seconds of medium-intensity swimming, then rest for 30 seconds, and so on for half an hour.

　　8. Get enough sleep

　　Without adequate sleep, it will be difficult to gain muscle and lose fat. Sleep can aid in the secretion of growth hormone and testosterone. Because fatigue can disrupt your ability to eat right and train hard, thereby affecting your body's ability to burn fat. When you're sleep-deprived and exhausted, your brain craves sugar, especially late at night, creating hunger pangs.

　　Things you need to pay attention to when exercising to lose weight

　　1. Supplement protein before exercise

　　Protein can instantly increase the vitality of the body. If you eat a snack containing high-quality protein 90 minutes before your workout, such as egg , sesame seeds, walnut kernels, etc., then with the same weight lifting exercise, your load capacity will be improved, and your body will naturally burn more calories than usual. However, the time between eating and exercise should not be too close.

　　2. Sports should be diverse

　　Doing the same exercises and the same amount of exercise every time you go to the fitness center will burn less fat each time. This is why every time you lose weight, the initial effect is better. If you choose jogging today, you should try aerobics or swimming tomorrow. The most important thing is to change it regularly to give the body different stimulation, and the calories consumed will also rise sharply.

　　3. Keep training intervals

　　People need to exercise continuously for more than 40 minutes before fat will begin to burn. The best way to lose fat is to exercise for as long as possible. Try interval training, breaking your exercise plan into chunks and resting before exercising. For example: practice on the exercise bike at a speed of 7 km/h for 2 minutes, then practice at a speed of 5 km/h for 2 minutes, then return to 7 km/h, and practice this for 45 minutes.

　　4. Warm up before exercise

　　The consumption of fat requires a long process. When you feel your whole body getting hot and sweating slightly, your fat has just entered the burning state, and this process takes 15 to 20 minutes, which is the warm-up. To put it simply, I rode a bicycle for 30 minutes, but the first 20 minutes were “waste training”. Do some strength training first. Muscles are the body's heaters. You can complete the warm-up in 10 minutes. In this way, when you start riding a bicycle, you will be burning fat throughout the process.

　　5. Eat a healthy and reasonable diet

　　Eat more vegetarian food and less meat and starchy foods, but do not go on a diet too much, otherwise it will harm the body. It is recommended to use a combination of cassia seeds, poria, black oolong and other formulas to make Juewu Decoction. Poria can strengthen the spleen and stomach and protect the liver. Regular drinking of Juewu Decoction tea does not affect diet and physical health, and can also help remove fat and detoxify, which can achieve twice the result with half the effort. (Reference website: Toutiao)