The enviable waistline, the popular “A4 waist”, has attracted many girls to worship. Every woman wants to have a devilish body, some people crazy fitness, devil forging, but found little effect on weight loss; some only diet but lazy to move, but also can not lose weight. The question arises, in the end, how effective is the exercise weight loss? Sports medicine experts say, want to rely solely on exercise to lose weight, regardless of their mouth, the effect is not enough, for example, to do 87 minutes of sit-ups to consume a cup of 232 calories of mocha coffee, so diet control is the basis, but also with the amount of exercise 5 times a week, to better promote fat burning to help lose weight. If you often feel that the weight loss effect is not good, then listen to the expert advice. One, at least 5 times a week, each 40 minutes of aerobic exercise Many athletic goddesses, like to do aerobic weight loss exercises, many of them are film and television stars, they are practiced to be enviable good body. However, aerobic exercise relative to anaerobic exercise, flexibility exercise, the best effect, but also the most suitable for weight loss type of exercise. You can do more jogging, skating, yoga and other aerobic exercises. But to achieve weight loss, you need to do at least five times a week, each time lasting more than 40 minutes of exercise, so that the body’s fat cells will be mobilized to achieve the effect of burning fat. The right amount of aerobic exercise to enhance the “lipid metabolism” ability is very helpful, so that your body better metabolize the fat in the diet, less likely to become fat. The first thing you need to do is to do hard lifting and stretching, only to train a woman. Hard lifting and stretching are also some of the favorite sports of foreign stars, but like hard lifting such anaerobic exercise and stretching this flexibility exercise, in the end which is more helpful to lose weight. Like hard lifting such anaerobic exercise, itself belongs to the power sports, it is mainly used to exercise muscle strength, if simply by practicing hard lifting, not only the weight loss effect is very poor, but also likely to train themselves into a woman! And similar to stretching and other flexibility exercises and anaerobic exercise, mainly to strengthen the stretching of muscles and ligaments, do stretching alone can not achieve the effect of weight loss. So she suggested that it is best to aerobic exercise, based on this with some anaerobic exercise and flexibility exercises as auxiliary training, to no more than 3 times a week the best, so that the weight loss effect will be better. Third, beware of a milkshake can make you back to fat paper Although exercise can lose weight and shape, but can not control their mouth, the effect is not ideal. The following shows a graph, you can see that a common cup of 510g chocolate shake, calories actually up to 780 calories, simply burst fries and coffee, a shake, means you have to walk faster than 65 minutes on the treadmill to consume these calories, you exercise sweat, a shake to make up for all back. So to lose weight, in addition to the amount of exercise to achieve, but also to control their mouth. You can choose to exercise in the afternoon, but only eat at least half an hour after exercise, and only choose vegetables and fruits for dinner to reduce your energy intake. There is always an exercise for you Although there are such and such exercise programs to choose from, but what suits you is the best! There are several exercises that can be more effective to help thin thin thin thin! 1, swimming Swimming is the preferred weight loss exercise suggestion. The whole body floats in the water when swimming, so even the heavier fat paper does not have to worry about it will not damage the waist and knee joints, but also to make every part of the body movement, to achieve the effect of uniform weight loss. Swimming is a fat burning capacity and safety are very high aerobic exercise, very suitable for fear of heat and sweat, but also want to achieve weight loss through aerobic exercise girls. 2, yoga As a kind of aerobic exercise, yoga and soft and can lose weight, so many people like to do not. The biggest advantage of yoga is that, according to their own body fat parts, targeted exercise. For example, if you want to lose belly fat, you can spend more time on the abdomen and focus on practice. But the seemingly soft yoga also has risks, it has the degree of requirements, within their ability to practice on it, do not pursue standard movements, and vice versa will cause muscle and ligament strains, counterproductive. 3, bicycle Nowadays, shared bicycles are running all over the street, for people who do not have time to exercise to lose weight, this is a good opportunity not to miss work and exercise, work, go out to play can ride. But if the waist and knee problems, it is really not suitable for cycling. Compared to ordinary cycling or mountain biking, in the gym pedal cycling weight loss effect is the best, because you can adjust the resistance of the dynamic bike to achieve the purpose of exercise lower limbs. In fact, there are many other aerobic exercises for weight loss, such as running, badminton, etc. Regardless of which exercise is carried out, the most important thing is to achieve the intensity of exercise that can burn fat. The general standard of exercise intensity is that the exercise “pulse beat (times / min) = 170 – age” is appropriate.