Update 5 tips to help lose weight safely and effectively

Losing weight is not difficult, but to lose weight safely and effectively is an extremely difficult thing. Unscientific weight loss methods will seriously affect your health. Therefore, this article will introduce you to safe weight loss support tips that you can do every day. Let's follow the article right after!

5 tips to support safe and effective weight loss

1. 30 minutes of walking every day

Walking helps the body to be healthy and toned, this is also a safe and effective weight-loss method that has been researched and applied by many people. Scientific research has shown that walking less than 1.6km can reduce 2% of body fat after a month. Therefore, you should spend 30 minutes walking every day. Of these, you need about 3 minutes at the beginning to warm up the body and the last 2 minutes for the body to return to normal.

2. Don't skip breakfast

Skipping breakfast is a fatal mistake for some people who want to lose weight quickly. This causes the body to lack energy. Then you will feel hungry and have to eat more at noon and in the evening. This, instead of achieving the goal of losing weight, on the contrary, makes your body more and more obese. Therefore, to lose weight safely and effectively, you need to follow a reasonable diet, avoid skipping breakfast, and exercise regularly.

3. Eat an apple before dinner

Eating an apple before dinner is a safe weight loss secret that is completely scientifically based. Apples are a fruit rich in fiber, vitamins, and minerals that help lose weight and release energy. At the same time, an apple contains very few calories, only about 50 calories. Therefore, eating apples helps you feel full, reduces cravings, and limits food intake at dinner.

4. Do not drink carbonated drinks

Did you know that a 330ml can of soft drink contains about 36g of sugar? This is an amount that exceeds the body's needs - according to the recommendations of the Ministry of Health. Consuming too much sugar makes it impossible for the body to consume it, but it will be converted into Glycogen and Triglyceride. This substance will be converted into white fat and accumulate in the body, causing overweight and obesity. Therefore, if you want to lose weight safely and effectively, you should say no to carbonated drinks.

5. Drink plenty of water

According to experts, water helps promote metabolism in the body, burn calories, and eliminate excess fat. You should drink plenty of water during the day and especially drink water 20 minutes before meals. This will help you feel full, reduce cravings, and limit the amount of food you eat. Therefore, drinking plenty of water is indispensable in safe weight loss tips.

Only 15 minutes a day with extremely effective weight loss exercises

Doing weight loss exercises is a method applied by many people with the desire to soon have a slim, toned body. These exercises, in addition to improving your figure, also bring excitement and vitality. In the following article, we will "whisper" weight loss exercises to help you burn excess fat effectively in just 15 minutes a day. Find out now!

15 minutes a day with weight loss exercises to help you burn excess fat effectively

Squat jump

Squat jump is a weight loss exercise that helps burn excess fat extremely effectively, you will soon have a firm body with a plump butt. This exercise requires you to use many muscle groups, thereby consuming more energy. Besides, squatting is also known as the "king of the gym" because it helps the body consume energy even when resting.

How to do it:

• Back straight, legs wider than shoulder width, toes open, arms relaxed.
• Stand firmly on your heels, squat down, arms forward.
• Jump up, swing your arms back, repeat 10-15 times.

Push-ups

If you want a full chest and firm arms, push-ups are the weight loss exercise you need to do every day. Good push-ups are clear evidence of a healthy body and flexible endurance.

How to do it:

• Lie on your stomach, back straight, legs together, and stand firmly on your toes and hands.
• Inhale, slowly bend your arms lower your body, and hold for 1 second.
• Gradually return to the starting position while exhaling. Repeat 10-15 times.

Plank

Plank was once considered a "divine" weight loss exercise that many people apply. Although it seems simple at first glance, this movement requires concentration and endurance of the body. With plank, you will have firm abdominal muscles and slim arms. In addition, the body will be strengthened in endurance and flexibility.

How to do:

• Start in a push-up position, supporting yourself with 2 forearms, and legs closed or slightly open.
• Adjust the body so that from the shoulders to the heels form a straight line, tighten the abdominal muscles, and eyes looking forward.
• Hold the position for as long as possible.
• Weight loss exercises Slim waist, beautiful shape with the "divine" plank weight loss exercise.

Want to have a slim body? Perseverance is not enough

The above weight loss exercises are all simple and easy to understand, you should do them every day. However, to have a slim body, perseverance every day is not enough. You need to have a scientific diet and a specific, clear exercise plan.

To burn fat and build muscle effectively, quickly, and safely, guidance and motivation are very important. It is difficult to achieve this when working out at home. Therefore, choose a reputable, quality gym to feel secure in improving your body shape.

What makes a gym schedule for skinny people difficult to apply in practice?

A gym schedule for skinny people needs advice on both nutrition and medical health.

Refer to a gym schedule for skinny people in 1 week.

Do you have an unattractive "stork" body? Do you think you eat a lot but still can't gain weight? Do you want to find the most suitable gym schedule for skinny people to quickly improve your figure? But in fact, if you don't have the knowledge, applying gym for skinny people is very difficult to do. Let's find out with Us the reasons why a gym schedule for skinny people is difficult to apply in practice in the following article.

A gym schedule for skinny people needs advice on both nutrition and medical health

In fact, an effective gym schedule for skinny people needs to be combined with advice on nutrition and medical health. Many skinny people always think that they eat more than others but can't gain weight. So what is the reason?

Poor nutrient absorption

This condition is due to your body not being able to absorb nutrients that are introduced into the body and immediately excreted. The cause of poor nutrient absorption is due to:

Lack of digestive enzymes

The body has many parasites that cause digestive diseases, such as worms, flukes...

Due to some digestive diseases: enteritis, stomach pain,...

High energy metabolism

This condition means that the amount of calories a skinny person uses in daily activities is much more than that of a normal person. The cause is high energy metabolism, so the skin of a skinny person is always hot, and the heart beats fast.

Insufficient energy supply to the body

If you want to follow a gym schedule for skinny people, you should pay attention to a nutritious diet. In fact, if you do not provide enough calories for the body to function, skinny people will not be able to gain weight. Therefore, sometimes you eat a lot but do not eat enough nutrients, not calories, the body will still be weak and skinny.    

Laziness makes the body only take in enough energy to maintain activities

Limiting exercise will make the body get used to the amount of food just enough to maintain light activities. Even though you think you have eaten a lot, the amount of food consumed is actually very little. Therefore, you should think about participating in bodybuilding with a suitable gym schedule for skinny people to increase exercise.

Refer to the gym schedule for skinny people in 1 week

We would like to suggest a gym schedule for skinny people within 1 week. You can refer to and practice according to your strength to quickly improve your figure.

Day 1: Pushing muscle group exercises (shoulders, chest, triceps)

Day 2: Pulling muscle group exercises (front arms, back, forearms)

Day 3: Exercises focusing on the legs, buttocks, abdomen, and calves

Day 4: Continue to practice pushing muscle groups (shoulders, chest, triceps)

Day 5: Repeat pulling muscle groups (front arms, back, forearms)

Day 6: Practice legs, buttocks, abdomen, calves

Day 7: Rest

The above is a gym schedule for skinny people that you can refer to. However, to ensure effective training, you need to note a few things:

• Training needs to start from a light intensity, suitable for your strength. Do not overexert yourself from the first sessions
• Combine exercise with proper rest
• Combine a gym schedule for skinny people with a diet to increase effectiveness

One of the factors that plays an important role in the effectiveness of a gym schedule for skinny people is perseverance in practicing. You need to have a really serious attitude, and persistently practice for a long time combined with a diet that increases nutrition. This will be very difficult if you practice on your own without the support of a professional. Therefore, you should go to the gym to quickly gain weight as desired.

HOW TO SUCCESSFULLY LOSE 7KG OF BAD FAT IN 3 MONTHS

Everyone knows that to lose weight successfully, we need to burn more calories than we take in by adjusting our diet to be more balanced and exercising more regularly. In this article, we will explain each step you need to take to be able to lose 7kg of fat within 3 months or even in less time.

Before going into the steps to successfully lose 7kg of fat, you need to understand this. To lose 1kg, you need to cut 7800 calories from your daily diet. This means that to lose 7kg, you need to cut 54,600 calories. If your plan is to lose weight in a month, you need to cut 1820 calories a day.

To lose weight successfully, we need to burn more calories than we take in.

What is the motivation to lose 7kg of fat? (equivalent to 54,600 calories)

The first step is to understand how much effort you need to put into losing 7kg of fat. As mentioned above, 1kg of fat is equivalent to 7800 calories. This means that to lose 1kg, you must cut 7800 calories from your body. This makes it easy to calculate how long it will take you to lose 7kg.

For example:

- To lose 7kg in 4 months: you will have to lose 13,650 kcal/month 3413 kcal/week or 488 kcal/day.

- To lose 7kg in 3 months: you will have to lose 18,200 kcal/month or 4555 kcal/week or 650 kcal/day.

- To lose 7kg in 2 months: you will have to lose 27,300 kcal/month 13,650 kcal/week or 1950 kcal/day.

- To lose 7kg in 1 month: you don't have to calculate this because it will never happen.

For beginners, this is not good for health at all (recommendations indicate that we should only lose 450-900gr/week) and in addition, losing weight too quickly and too much is impossible (or at least it is not possible for the majority of people).

And now you know what to do to lose 7kg of fat. The next step is to find out which method is most suitable for you to be able to achieve your fat loss goal.

High-intensity exercise and weight loss

HIIT is a method used when you exercise. This method is a combination of fast and slow movements in the same exercise. This method helps your whole body move throughout the exercise and as a result, the heart rate is maintained at a high level and more calories are burned, reducing fat better.

HIIT is suitable for people who want to lose a lot of weight because fat continues to be burned even after the end of the exercise. In other words, your basal metabolic rate (BMR) increases even when you are resting. HIIT can be used in combination with both cardio and weight training exercises. The important thing is that you follow the basic principles by applying fast and slow exercises, and persistently practice 2-3 times/week.

Workout plan

The workout plan below is mostly introduced and applied by PTs (Personal Trainers). Simply put, this is a suggestion for a weekly workout with HIIT exercises (on Monday and Friday) and cardio exercises (on Tuesday and Thursday). Remember to consult a professional before starting any high-intensity training program.

1. HIT exercises (for Monday and Friday): Warm up with 5 minutes of walking. Then jog for about 40 seconds and run fast for 20 seconds. Repeat 15-20 times (exercise for about 15-20 minutes). Do stretching exercises for 2-3 minutes.

2. Regular Cardio exercises (for Tuesday and Thursday)

3. Wednesday will be your rest day

To sum up, when you want to lose a relatively large amount of weight, the best way to do it is to treat it as a big project with a start date, an end date, and milestones, understand the possible risks, and make assumptions to anticipate the appropriate solution. Make a plan by calculating the energy as shown above and follow this plan until the end of the process.

LIGHTEN YOUR HEAVY-WEIGHT EXERCISES WITH THESE 6 SIMPLE THINGS

It's not true that just increasing the weight will help you achieve effective training. Heavy-weight training requires more factors than that. Therefore, let's explore with us, 6 things to keep in mind to make your training experience more interesting and complete. When you want to increase the difficulty of your exercise, the first thing you think of is adjusting the weight to be heavier than usual. This is a completely wrong concept. In bodybuilding, weight is not everything. This is especially true when you lift weights that are beyond your ability!

1. Weight

The most basic thing about heavy-weight training is that you have to continuously add weight to create a muscle-building effect. Take the front curl exercise as an example, whether you exercise with a machine or a barbell or dumbbell, adding weight puts more pressure on the muscles.

This means that the muscle fibers are damaged more, causing muscle pain when exercising at the gym. This is a completely beneficial type of pain. After the pain, the body will use nutrients, especially protein, to recover and strengthen that muscle to become stronger and grow in size.

Similar to movements that affect many muscle groups such as deadlifts, heavy-weight exercises will help the body develop evenly and faster. This differs from super heavy weights, where you can only do one rep.

Normally, a reasonably heavy weight is when you can do 5-6 reps with a full range of motion and correct form.

2. Exercise intensity

Increasing exercise intensity is not only about increasing the number of reps but also the weight of the weight. If one of these two factors is missing, your body will not develop fully.

For example, if you only increase the cadence, you will gradually get used to that weight level and only increase the density of muscle fibers, the connection between them will not increase in size.

On the contrary, when you only increase the weight but do less cadence, you have accidentally made the muscle bigger, but also quickly "flattened" if you neglect the training. The best way is to increase both factors so that the muscle is equal in both quality and quantity.

To know when to increase the weight, pay attention when you can do 12 - 15 reps at a time without feeling tired. A tip to help you get used to the new weight level is to do 5 sets of 3 reps.

After you are sure that you feel good about that weight level, slowly increase the cadence. Ideally, you should increase the weight to 80% of the maximum weight you can do with one rep through the range of motion. For example, if you can lift a maximum of 20kg, you should get used to a weight of 16kg to develop your body's potential.

3. Rest at the right time and quality

Although it is an overlooked factor, this rest time still has certain impacts on the process of building and developing muscles. Shortening the rest time means that the muscles have to work more actively, to avoid a state of lethargy due to resting too long.

The ideal for heavy lifters is to rest for the same amount of time as the exercise. For example, if you do a set for 20 seconds, the rest period should also be equivalent.

4. Pace

Exercising at a fast pace is always easier than following the principle of prolonging the stretch time or even holding the same position when the weight reaches the position of maximum muscle tension. The more you “buy time”, the more time your muscles have to train.

For example, you can stop suddenly when the weight is halfway up the distance or pause for a beat at both ends of the movement.

As long as you extend the time the muscle is under pressure during each beat when combined, it will also increase the training time quite a bit. However, make sure that no matter what you do, you should remember the training time to have a reasonable rest period.

5. Create Momentum

Lifting weights using force created by momentum or inertia is one of the taboos of bodybuilding. Because your muscles are hardly working even though the movement looks very powerful and strong, this phenomenon is mainly due to the movement becoming uncontrolled when training with too heavy a weight.

For example, with the front curl exercise, instead of using one arm, which can easily cause you to lose balance, try using a barbell and both arms at the same time. When you practice like this, your movements will be more rhythmic and easier to control. However, no matter what type of weight you use, the entire body, except the arms, must be fixed so that the two biceps muscles can fully develop their potential.

6. Range of motion

Whether you use heavy or light weights, the range of motion must always be fully performed. This is one of the first factors to pay attention to when you start to get used to a new weight level.

At that time, the muscles will work on a longer trajectory, for a longer time, and certainly more effectively. Using one and a half beats is a method that many practitioners use to expand their range of motion.

For example, with the lying chest press, after performing one basic rep, go down to half the range of motion, then back up again.