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Summer is coming, it's time to get ready to show off your healthy body in a bikini or swimsuit!But losing weight is a long-term battle, especially for those who find working out at the gym boring. TWOSEVENTHS This summer weight loss article recommends 5 interesting weight loss exercises, so that you can immerse yourself in them and forget your fatigue.Three points of weight loss methods depend on exercise, and seven points depend on food. This article also helps you sort out 5 fat-reducing menus and how to eat. As long as you persevere according to these suggestions, I believe that the vest line will come out soon Say Hi!

This time TWOSEVENTHS Mysterio

Wen

Summer vacation weight loss expert
I often say that I am losing weight Wen

What is Mysterio?

As ordinary consumers who go to the store to experience activities, from online reservations to after experiencing the activities, they must keep a low profile and be like other guests, assisting TWOSEVENTHS When evaluating event stores, mystery guests can be college students, office workers, mothers, middle-aged and elderly people.

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5 itemsweight loss exerciseRecommend

Korean flywheel

Korean-style flywheel is a new type of flywheel that was introduced to Taiwan in recent years. Unlike traditional flywheels that just step on the lower body, Korean-style flywheels will combine the most popular Korean group dances, dancing with the upper body and stepping on the flywheel with the lower body, paired with Blackpink , BTS and other familiar songs, step on the flywheel hard with the students around you, and the fat has gone away without you noticing the passage of time.Korean Flywheel can consume an average of more than 500 calories in one class, which is definitely a super efficient summer weight loss exercise.

dancing

Dancing is a very effective exercise for weight loss. Swinging and dancing with the teacher or people on the screen will make you completely forget the passage of time, and you will be exercising for more than 30 minutes before you know it!Dancing can increase heart rate, improve cardiorespiratory function and endurance, and is very helpful for fat loss.In addition to losing weight, dancing can stimulate the muscles of the whole body and increase body coordination, which also has a good effect on health.There are many styles of dance, such as street dance, tap dance, social dance, ballroom dance, etc. You can choose according to your own preferences. If you go to a dance class and dance with everyone, it feels like a group of people working hard together. This kind of weight loss exercise is even better. Can persevere.

rock climbing

Rock climbing is a whole-body coordinated exercise, which is a great test in terms of muscle strength, endurance, and body flexibility.But do you think that as long as you have good physical fitness in rock climbing, you will be able to climb to the top?In fact, all major rock climbing gyms in Taiwan have designed many different routes, so that you have to rack your brains to have a chance to reach the top while climbing. This is also the fascinating part of rock climbing that makes people crazy and willing to try again and again. In weight loss exercise, it is helpful to both aerobic and anaerobic training, which can be said to serve multiple purposes.More importantly, the weather is hot in summer, indoor rock climbing can reduce the exposure to sunlight, and can train the muscles of the whole body. It is definitely the first choice for summer weight loss!

Mystery Customer Recommended Stores

Kaohsiung - B-topia

B-topia has 4 full climbing walls, providing bouldering routes with 0 levels of difficulty from V6-V7, and a block is updated almost every week. There are powder belts and rock shoes at the counter that can be rented.In addition to bouldering experience courses for beginners, there are irregular group classes, teaching on the use of fascia rollers, etc.

View the full introduction of B-topia

Taipei- MegaSTONE

MegaSTONE is located in Xinzhuang, New Taipei City. It is one of the few rock climbing gyms in the north that has both a bouldering field and an upper climbing wall.Routes range from the simplest VB to V8+, and Kilter Board can challenge thousands of routes designed by domestic and foreign rock climbers through the console or through the exclusive app.

View the full introduction of MegaSTONE

HIIT

HIIT, also known as high-intensity intermittent exercise, is a very efficient type of weight-loss exercise. The principle is to do high-intensity cycle exercise training in a short period of time, with only a short rest between groups. It means that the heart rate reaches about 80% of the maximum heart rate. Strengthen cardiopulmonary function and lose fat.And the best thing is that the fat loss effect is not limited to the moment of exercise, because the muscles will feel tired and consume a lot of oxygen, and the body will take in a corresponding amount of oxygen to achieve the afterburn effect, which means that even if you stop exercising, the time after that will continue Burning calories is a great way to lose weight in the summer.However, due to the high intensity of this exercise, everyone should do what they can according to their original physical condition.

Sweat curtain

If the above exercises still can’t attract you, don’t miss the summer vacation weight loss method of lying down and slimming.Sweat steaming screen is a health regimen from South Korea. The main thing is to stay in the high-temperature far-infrared sweat steam room to expand the pores of the body, expel sweat and harmful substances, and then promote metabolism to achieve the effect of detoxification and perspiration.According to the test, the heart rate is still about 1 beats 100 hour after the steaming session. It can be seen that the steaming session does keep the body in a very light aerobic zone.Although the sweat steaming screen cannot be used as a single weight-loss exercise, it still has a good effect on promoting body metabolism.

Mystery Customer Recommended Stores

Kaohsiung - Natural Mud·Sweat Steam

Natural Mu Sweat Steam has two branches in Kaohsiung. The interior decoration of the store is simple and elegant. The three steam rooms are all made of fragrant fir wood, Bianstone, diatomaceous earth, and rose salt rock, which are rich in trace minerals and organic compounds.At the end, a health-preserving meal will be provided, and the menu will be changed from time to time. It is a steaming scene with both detoxification and nutritional supplements.

Check out the full introduction of Natural Mu Sweat Steam

Taipei - Stone of Light

Light Stone Energy Steam Club provides steaming screen and massage as the two most important services.The general process will first increase the body temperature through a 40-minute sweat steaming curtain, improve blood circulation throughout the body, promote metabolism and discharge of old waste substances, and then relax the fascia and muscles through massage to achieve a good body recovery effect.

View the full introduction of Light Stone

5 itemsFat loss menuSuggest

Control Total Calorie Intake

The easiest and most important thing to lose weight in summer vacation is to control the total calorie intake. Simply put, as long as the total calorie intake of food that enters your body in a day is lower than the total calorie consumption in a day, you can lose weight.The human body will consume calories silently even if it is still for a day. This is the so-called "basal metabolic rate", plus your usual walking or exercising, add up to the calories consumed throughout the day.

However, be careful that if you go on a diet to lose weight, the calories you eat in a day do not even meet the basal metabolic rate. Although it seems to have a good weight loss effect in the short term, once you return to a normal diet, weight gain is inevitable!Therefore, it is recommended that you increase your caloric deficit by walking, exercising, etc., so that you can eat happily and lose weight without worrying about it. As long as you have a good grasp of your caloric deficit, even if you occasionally want to eat some snacks for weight loss, it will be fine.

Reduce refined starch and moderate intake of protein

Many people who want to lose weight will completely quit starch, but in fact starch has many benefits for the human body. It can provide the body with energy, and contains essential elements such as vitamins, minerals and fiber. Without it, it may lead to constipation and poor energy. , Even girls may have menopause.Therefore, if you want to lose weight, you should quit processed refined starches, such as cakes, fried skins, bread, etc., which will cause blood sugar to rise rapidly, while unprocessed grains, sweet potatoes, potatoes, etc. can still be taken in moderation!

On the other hand, protein is also the focus of many fat-reducing menus. People should eat 0.8-1 times the amount of protein in grams of their own body weight a day (for example, if you weigh 60 kg, you must consume at least 48g-60g of protein a day), while there are usually In retraining it should be more, even to 1.2-1.5 times.Protein can increase the feeling of satiety and reduce your excessive calorie intake; protein can help maintain muscle mass, allowing you to lose fat without losing muscle in the process of losing weight; finally, protein has a high thermal effect, which can effectively help increase the body's metabolic rate and consume more energy. Lots of heat.If you really can’t eat enough protein between meals, supplementing with whey protein is also convenient and effective. Please refer to this articleWhey Protein Ratings, to find the taste and brand that suits you best.

211 Plates and eating order

The 211 meal plate is currently a widely promoted healthy weight loss method, that is, each meal should have 2 servings of vegetables, 1 serving of protein, and 1 serving of starch staple food, which can satisfy both satiety and health.

In addition to eating a balanced diet, the order in which you eat it is also very important, because starch will cause the blood sugar to rise the fastest and at the fastest rate. In addition to fat accumulation, it may even lead to the risk of diabetes after a long time.Therefore, maintaining a steady rise in blood sugar can help digestion and also help lose weight.When eating, if you can master eating meat and eggs (protein) and vegetables (fiber) first, and then eat staple food (starch) last, you can effectively keep blood sugar from fluctuating rapidly, and you will have a better weight loss effect!However, even if you follow the above food order and portion size, you still need to pay attention to the control of the total calories instead of eating too much.

Stay hydrated and reduce salt intake

Sufficient water intake is the key point that many people accidentally forget when they lose weight in summer vacation. Everyone should take in at least their own body weight x 30 grams of water a day (take a person weighing 60 kg as an example, drink at least 60*30=1,800 grams of water a day water), especially in hot summer.In addition to increasing the feeling of fullness and reducing excessive calorie intake due to unintentional greed, drinking water is an important element to help the body metabolize, thereby promoting fat burning and energy consumption. If you usually have constipation problems, water plus fiber It is also a wonderful way to defecate, so don't underestimate the importance of water in the weight loss process.

Another weight loss myth is that many people think that drinking too much water will cause "edema". In fact, the culprit of edema is a high-salt diet, such as instant noodles, canned food, pickled products and other foods with high sodium content. In addition to making the body look obese, it will even cause burdens on the kidneys and heart.Drinking water can not only speed up metabolism and dilute the concentration of sodium in the body, but also help the body excrete excess sodium and solve the problem of edema!

what to eat for weight loss

For those who usually work outside and cannot prepare by themselves, what should they eat to lose weight during the summer vacation?Of course, the most convenient ones are health convenience stores or convenience stores. The heat and cooking methods of the food have been checked for you.If these two places are not convenient, just grasp the following three principles:

Avoid fried foods or excessive sauces

Choose steamed, grilled, boiled or sautéed ways to reduce excess fat and sodium intake.

Choose foods that are high in protein and low in starch

For example, steak without sauce, salt water chicken, hot pot, etc. are convenient and healthy, while many delicious Taiwanese snacks, such as large intestine noodle, squid, etc., are mainly refined starch, which needs to be avoided.

pay attention to every mealingesttotal calories

If you really can’t find healthy food nearby, at least be careful not to eat too much. For example, don’t eat more than 10 dumplings, choose dry noodles over soup noodles, chicken and seafood over red meat and other principles, and you can also start the fat-reducing menu painlessly. .

The above is the summer weight loss campaign, TWOSEVENTHS Organized 10 weight-loss exercises and fat-reducing menu recommendations.The road to losing weight is a long-term battle. Don’t be frustrated because there is no change in the short term. As long as you persevere, I believe your body will give you feedback.In addition, if girls are worried about over-practicing and becoming King Kong Barbie, you can also refer to another articleRecommended sports menu for girls.

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