我要认真减肥了！-第1页

sclwj

0操作1 ^#

我要认真减肥了！

决定从这周开始认真减肥，再不减身材就变形了：

目标 -- 15 磅; Deadline -- June 1

控制饮食，坚持锻炼！大家监督我。。。。

这周锻炼内容：

Tuesday (today) -- jogging;

Wednesday -- Dancing

Thursday -- Yoga

Friday -- swimming

Saturday -- out

sclwj

0操作2 ^#

昨天晚上下班时被同事逮着了，结果一聊天，回到家时就太晚了。但是，

我还是跳了会儿绳，然后在屋里蹦哒了一会儿，然后作了几分钟的yoga放松练习。

今天看有mm帖的文章，说是早上吃早餐前锻炼最有效，看来我要早起锻炼？

jms谁是早上锻炼的，效果明显吗？

sclwj

0操作3 ^#

看这篇文章，注意我highlight的地方：

PEFORM AEROBIC EXERCISE REGULARLYTo shed the fat quickly, aerobic exercise is essential -- it is not an option. Many people will begin to see results just from this alone.

It not only helps to burn fat and calories during the actual time you are exercising, but it also elevates your metabolism for hours afterwards. This leads to greater calorie burning and fat loss throughout the day.

Any exercise that elevates your heart rate for about 30-45 minutes will do. I prefer riding a stationary bike, but many people prefer running, climbing stairs, aerobics classes or boxing.

When choosing an exercise, make sure that it keeps your heart rate elevated consistently without breaks. Some "stop & go" sports like basketball or football, are not adequate candidates for our purposes. These game have too many pauses, breaks and periods of low activity. They will not keep your heart rate elevated long enough to burn much fat or elevate your metabolism.

It is not the simple fact of doing the cadio that will increase your fat loss, but when you do it and what you eat. The only time you should be doing cardio for fat loss purposes is first thing in the morning before your first meal -- this is when you burn the most fat. Any other time should be considered recreational. The pace should be moderate otherwise you would be working towards cardiovascular endurance, not fat loss.

After about 4 weeks of this, you can then add interval training into the mix to change things up. This is when you do one minute of normal intensity, then one minute of high (almost max) intensity. You alternate this for 30-45 minutes.

I know aerobics instructors who teach 5-6 classes per week, but are still soft and overweight. You would think with that much cardio exercise, they would be ripped. They are not because their diets are not correct and they do not train at the correct times for fat loss.

If you are a beginner, start out slowly. Exercise at a moderate pace for about 15 minutes, no more than three times per week. Keep your heart rate around 130-140 beats per minute. Eventually your goal will be to work up to 30-45 minutes of moderate-high intensity cardio 3-4 times per week.

sclwj

0操作4 ^#

这是来自little-shervil帖的一篇文章。出处：http://www.fatlosstips.com/

sclwj

0操作5 ^#

所以，正在努力说服自己今后早起的打算 [em06]

sclwj

0操作6 ^#

I weighted myself today and seems like I only lost 0.5 pound this week [em06]

What's wrong? I think I have exercised a lot. Feel a little frustrated.