How to lose weight quickly after gaining weight through exercise

Exercise based weight loss is an effective way to scientifically reduce weight, and combining aerobic exercise with strength training can quickly burn fat. The exercises with high fat loss efficiency mainly include high-intensity interval training, swimming, skipping rope, climbing stairs, weight-bearing training, etc., which require dietary control and regular sleep.

1. High intensity interval training

High intensity interval training alternates between short-term explosive exercise and interval rest, which can increase heart rate and continuously burn calories in a short period of time. This type of exercise can effectively activate muscle groups and maintain a state of metabolic improvement for several hours after exercise. Doing 3-4 times a week for 20 minutes each time can achieve the effect of traditional aerobic exercise for 1 hour, suitable for office workers with tight schedules.

2. Swimming

As a systemic aerobic exercise, the resistance of water can evenly exercise the limbs and core muscle groups, consuming a large amount of calories per hour and not easily damaging joints. Breaststroke and freestyle have significant effects on shaping the waist and abdomen, and it is recommended to do so three times a week for at least 40 minutes. When the water temperature is lower than body temperature, the body needs to consume additional energy to maintain the temperature, further increasing the efficiency of fat breakdown.

3. Skipping rope

Skipping rope is one of the most efficient exercises for burning fat per unit of time, and 10 minutes of skipping rope is equivalent to the heat consumption of jogging for 30 minutes. By changing movements such as single leg jumping and cross jumping, the coordination of muscles throughout the body can be mobilized, which is particularly effective in eliminating visceral fat. Beginners can start with 5 groups of 1 minute each day, gradually increasing the intensity to avoid excessive knee pressure.

4. Climbing stairs

When climbing stairs, the body needs to work against gravity, and the muscles in the thighs and buttocks continue to exert force, resulting in a faster increase in heart rate than brisk walking on flat ground. Adopting a two-step approach can enhance the activation level of the gluteus maximus muscle and burn more calories per hour than jogging. Office workers can use their spare time to keep their upper body straight to avoid lumbar burden.

5. Load bearing training

Resistance training using dumbbells, elastic bands, and other equipment can increase muscle mass and improve basal metabolic rate. Compound movements such as squats and hard pulls can stimulate multiple muscle groups simultaneously, and the muscle repair process will continue to consume energy. It is recommended to do strength training 2-3 times a week, with intervals between aerobic exercise, and gradually increase weight to prevent injury.

Exercise for weight loss requires at least 150 minutes of moderate intensity aerobic exercise per week, combined with strength training twice a week for better results. Warm up and stretch before and after exercise to avoid low blood sugar caused by fasting exercise. Control the intake of refined carbohydrates and saturated fats in diet, and increase the proportion of high-quality protein and dietary fiber. Keeping the daily calorie deficit within a reasonable range, rapid weight loss in the short term may cause muscle loss and metabolic damage. It is recommended to evaluate the effect through changes in body fat percentage rather than simply weight numbers. If you have cardiovascular disease or joint problems, you should consult a doctor to develop a personalized plan.