Get up 5 minutes early and exercise to lose weight and burn fat throughout the day

　　It is said that the early bird catches the worm. In the weight loss circle, the early bird catches the worm. What’s more, you don’t need to get up very early. You only need to get up 5 minutes early to speed up your metabolism and help you burn fat continuously throughout the day. If you want to lose weight successfully, metabolism is the key, but everyone’s physique and metabolic rate are different, whether your body’s metabolic rate is fast or slow, exercise It consumes more calories than sitting still, and this effect is sustainable. Even if we stop exercising, the body's metabolic rate will remain at a relatively high level for a long time, so when you start exercising early in the morning, you will maintain a very high level of metabolic rate throughout the day. If you don’t believe it, try it. The following are relatively simple and easy exercise methods for weight loss. As long as you spend 5 minutes after getting up in the morning, you can double your weight loss effect.

　　1. Windmill style

　　Target: Abs

　　Stand with your legs, open your hands on both sides, and tighten your abdominal muscles.

　　Bend from the waist, touch your left foot with your right hand and straighten your left hand upward.

　　After repeating 25 times, switch to the other side.

　　2.Arrow Squat

　　Target: Buttocks and Legs

　　Do a deep squat with your right leg forward, hold for 4 seconds, then stand up and repeat 5 times.

　　Switch your left leg forward and do a deep squat, hold for 4 seconds, then get up and repeat 5 times.

　　Repeat the entire set of actions 2 times.

　　3. Arm stretch

　　Target: Arms and shoulders

　　Hold the dumbbell in your right hand and raise it upward so that your arm is parallel to the ground.

　　Then straighten the arms forward and then return to the original position.

　　Repeat 15 times with each arm.

　　4. Plank/Push-up

　　Target: Abdominal and core muscles

　　Plank position (palms on the ground, abs contracted, back straight).

　　Hold for 30 seconds with knees bent.

　　Do 15 push-ups.

　　5. Bridge pose yoga fly

　　Target: Chest and butt

　　Lie on your back on the ground, with your knees bent and your feet flat. Hold a 3 to 5-pound dumbbell in each hand. Extend your arms to both sides with your palms facing up.

　　Lift your hips and perform a bridge yoga pose, keeping your body in a straight line from your shoulders to your knees. At the same time, raise your hands upward so that the hands holding the dumbbells meet directly above your chest, palms facing each other.

　　Hold for one second, then lower back to the starting position. Continue to repeat the above actions for 15 times.

　　Related reading: How to exercise in the morning to lose weight most effectively

　　Nearly half of people exercise before breakfast

　　Survey data shows that most people “hardly exercise (19.9%)” and “37.03% will participate in sports when they are interested or invited by friends. In terms of exercise time, the largest proportion of people (45.37%) exercise less than 0.5 hours/day, 37.69% exercise time is 0.5 to 1 hour/day, and only 4.52% exercise more than 1.5 hours a day.

　　In terms of exercise time, the most people choose to exercise before breakfast, accounting for 48.59%; after dinner and at no fixed time, 18.16% and 19.44% respectively, and 13.81% of people like to exercise after lunch.

　　Expert: Exercise on an empty stomach in the morning, blood sugar will be unstable

　　Experts say that exercising on an empty stomach in the morning is not enough healthy , blood sugar instability will occur, so you must give your stomach some support. Of course, don't eat too much, as that will also affect your exercise. As for exercise frequency, healthy adults should achieve an amount of physical activity equivalent to walking 6,000 steps per day, which is equivalent to approximately 40,000 steps per week. If physical conditions permit, it is best to do 30 minutes of moderate-intensity exercise every day. The best time to exercise is 4-6 pm, followed by 8-10 am.

　　60% of adults believe that sugar should be supplemented before exercise

　　Compared with insufficient time for exercise, most people pay more attention to health care and nutrition when exercising. Faced with the question "What do you think is a better supplement before exercise?", 64.32% of people thought that sugar should be supplemented, and 22.36% and 8.25% thought that water and food should be supplemented respectively. 38.94% of people will replenish mineral water after exercise, and 32.41% of people choose to replenish sports drinks. If convulsions often occur during exercise, 77.89% of people think that they should supplement foods with high calcium content such as milk, 11.06% and 7.04% think that they should supplement with vegetables and tofu, and 4.02% think that they should supplement with pork.

　　Expert: Ordinary people can just replenish water before exercising

　　Experts say that generally healthy people only need to replenish water before exercising. If you are a professional athlete, or your exercise lasts for a long time, for example, more than 2 hours, you should supplement with sports drinks before exercising. As for after exercise, you should add 250ml of sports drink within half an hour after exercise. In addition, it is meaningless to supplement food immediately if you have convulsions during exercise. You can pay attention to taking in more milk, followed by tofu and vegetables, to prevent cramps and convulsions during exercise.