Focus on repetitions, not duration! 10 basic rules to know for losing weight at home

Rule 1: Prepare a full-length mirror

Before starting exercise, the most important thing is to prepare a full-length mirror. If you don't have a full-length mirror at home, you can use a reflective window instead. Checking whether your movements are correct while exercising can help improve the effectiveness of your exercise. Moreover, you can observe your body shape every day through the mirror, which is also helpful for the overall weight loss plan.

Rule 2: Keep a bottle of water nearby

When exercising, it is best to stay hydrated. Water can help build muscle and is also needed to burn fat, but please be careful to avoid drinking water in large gulps. When exercising, your heart rate will speed up. If you drink water in large gulps at this time, a large amount of blood or water will suddenly be supplied to the brain, which may be dangerous. Try to drink a small amount of water at any time during exercise to quench your thirst. In addition, when aiming for quick weight loss in the short term, try to avoid sweating profusely while taking a sauna, or reducing your water and food intake, as these conditions can cause dehydration in the body, which can affect your health and even premature aging.

Rule 3: Exercise after dinner

The best time to exercise is 30 minutes to 1 hour after dinner. After exercise, you can eat 1 banana, 3 egg whites, or 1 sweet potato, 1 cup of milk, etc. It is best to fall asleep 1 to 2 hours after exercise.

Rule 4: Keep your shoulders relaxed during exercise

When you tense your body or shrug your shoulders, you use the trapezius muscles that connect your neck to your shoulders. Many women unconsciously exert force on their shoulders and neck when exercising. If you stretch your trapezius muscles during long-term exercise, you will develop a wide hanger-like figure without a clavicle line, so you must keep your shoulders soft at all times. You can also relax the trapezius muscle by doing stretching exercises. When exercising according to this book, you should also pay attention to maintaining a balanced posture at all times.

Rule 5: Don’t hold your breath while exercising

For those who have just started exercising, they often don't know when to exhale and when to inhale, so it is best to develop the habit of keeping breathing at all times. The effect of aerobic exercise (exercise that helps eliminate body fat and restore physical strength) can only be fully exerted if the body is filled with oxygen at all times. Come on, now don’t focus too much on your breathing, just breathe according to the rhythm of the movements!

Rule 6: Pay attention to the frequency of exercise, not the time

The exercises in this book are divided into 4 stages, each lasting 10 minutes, which can be decided based on your physical condition and goals. However, the time required may vary depending on your personal speed. If you focus too much on the exercise time, it may affect the correctness of the movement, so please try to use the time as a reference and concentrate on the number of exercises.

Rule 7: If you want to help you sleep, just do stage 1 exercise

Although most people exercise for health and weight management, some people do it to help them sleep. The exercises in stages 2 to 4 included in this book are full-body exercises and high-intensity exercises that stimulate muscles, so if you want to help you sleep, you only need to do the exercises in stage 1.

Rule 8: Don’t exercise after drinking

If you have to drink, don't exercise that day! Everyone knows that blood pressure will rise after drinking. Even for people with normal blood pressure, their blood pressure will rise briefly after drinking. If they do aerobic exercise, their blood pressure will rise again, which may cause dangerous side effects such as heart paralysis or cerebral hemorrhage. Avoid exercise after drinking, and it is better to go to bed as early as possible.

Rule 9: Don’t feel pressured by a diet menu

Diet is particularly important when losing weight, and what you eat and the order in which you eat should not be underestimated. First, take in fiber-rich foods such as apples, bananas, and sweet potatoes. These can not only excrete carbohydrates that are waste products from the body, but also allow the body to gain energy and feel full, thus naturally reducing calorie intake. The book introduces a 4-week diet menu. If you can follow it completely, the effect will be best, but don't feel overly stressed because of the menu. Instead of strictly requiring yourself to comply, it is better to understand what your body can bear and choose to comply with that part. This is the first principle of adjusting the menu.

Rule 10: Don’t forget that your will is the most important thing

Please share your determination and plan before starting exercise with your family and friends, and ask them to help you. They will be your best cheering team! At the same time, don't forget that the most important thing is your will. No matter how perfect the plan is, it can never be realized without one's own will and confidence. Let's all hold on to the determination to meet a brand new self in 4 weeks, so work hard together!

This article is from Ruili Beauty International Media "Freehand muscle strength training designed specifically for women: Coach Mackerel teaches you 4 weeks of fat-shedding core training with full illustrations! 》