How to Lose Weight Just by Exercising

1. Write your exercise goals down. The simple act of writing down your goals makes you much more likely to accomplish them.

1. 写下您的运动目标。写下目标的简单举动使你更有可能实现目标。

•   • Make your goals realistic. If you’ve never run a mile, don’t make your goal to run two miles a day during your first week of exercise.

•   • 使您的目标切合实际。如果您从未跑步过一英里，则不要将自己的目标定为在运动的第一周里每天跑步两英里。

•   • Create a schedule. You want to have set days for your workouts. You should gradually increase the duration and difficulty of your workouts.

•   • 创建时间表。您想为锻炼设定日期。您应该逐渐增加锻炼的持续时间和难度。

2. Create high-intensity cardio sessions. Cardio workouts are an essential part of burning calories and fat. With cardio, you can burn a lot of calories in a short amount of time.

3. 创建高强度的有氧运动。有氧运动是燃烧卡路里和脂肪的重要组成部分。使用有氧运动，您可以在短时间内燃烧大量卡路里。

  • Choose the type of cardio you enjoy. Some types of cardio include: walking, swimming,running, and jumping rope.

  • 选择你喜欢的有氧运动类型。有氧运动的一些类型包括：散步，游泳，跑步和跳绳。

•   • Do your cardio for at least twenty minutes at a time for maximum benefit.

•   • 每次至少做20分钟有氧运动，以获取最大利益。

•   • Add in intervals to your workout. For example, sprint as fast as you can for one minute, then walk for two minutes, then sprint again for one minute, and walking again for two. Gradually add more repetitions to your routine.

•   • 在你的锻炼中增加间歇锻炼。例如，尽可能快地冲刺一分钟，然后步行两分钟，然后再冲刺一分钟，再走两分钟。逐渐在你的日常生活中增加更多的重复。

•   • When doing intervals, using cardio machines like treadmills, stair climbers, ellipticals, rowing machines, and stationary bikes can be helpful because you can keep your speeds consistent.

  • 进行间隔运动时，使用跑步机，爬楼梯的人，椭圆机，划船机和固定脚踏车等有氧运动设备会很有帮助，因为你可以保持速度恒定。

3. Add strength training. Even though cardio is the quickest way to lose fat and burn calories, strength training is an important part of keeping the weight off and maintaining your muscle mass. As your muscle increases, so will your metabolism.

3. 添加力量训练。即使有氧运动是减少脂肪和燃烧卡路里的最快方法，但力量训练仍是减轻体重和保持肌肉质量的重要组成部分。随着肌肉的增加，新陈代谢也会增加。

  • You don’t need a gym to strength train. Start with bodyweight exercises. These include: sit-ups, crunches, push-ups, planks, burpees, and lunges.

  • 你不需要健身房来进行力量训练。从体重练习开始。这些运动包括：仰卧起坐、仰卧起坐、俯卧撑、平板支撑、波比跳和弓步。

•   • Gradually add in weights. Exercises with dumbbells, like tricep extensions, can especially help to target your arms and reduce arm fat.

  • 逐渐增加重量。进行哑铃运动，例如三头肌伸展，特别有助于对准你的手臂并减少手臂脂肪。

4. Vary your workouts. If you do the same exercises every day, you’ll be more likely to burn out and get bored or reach a fitness plateau and have a difficult time losing weight.

4. 变化您的锻炼。如果您每天都做同样的运动，您将更容易筋疲力尽，无聊或无法适应健身，并且很难减肥。

  • Alternate days between cardio and strength training.

  • 有氧运动和力量训练之间的间隔时间。

•   • Switch up your cardio. Maybe go for a long bike ride one day and a run the next time you do cardio.

•   • 切换有氧运动。也许有一天会骑长途自行车，而下次有氧运动则要跑步。

•   • In your strength training, spend one day a week focusing on your core, one day on your upper body, and one day on your lower body.

•   • 在进行力量训练时，每周花一天的时间专注于自己的核心，花一天的时间专注于上半身，而花一天的时间专注于下半身。

5. Change your commute. If you are in a position to do so, consider biking to work. Biking is a great way to add cardio into your routine.

5. 改变你的通勤路线。如果你愿意这样做，可以考虑骑自行车上班。骑自行车是在日常生活中增加有氧运动的一种很好的方式。

  • If you bike to work, you’ll not only improve your fitness, you’ll also save money on gas and help the environment by reducing your emissions.

  • 如果您骑自行车上班，不仅可以提高身体素质，还可以节省汽油费用，并通过减少排放来保护环境。

6. Add a daily walk. Walking is unintimidating, and it is a great way to get in shape that is gentle on your body.

6. 每天增加一次步行。散步不会让人害怕，它是一种很好的方式，可以让你的身体保持温和的体型。

  • You can walk anywhere: around your office, in your neighborhood, or at a park. Plan your route ahead of your walk, so you know how far you are going to go.

  • 你可以走在任何地方：办公室周围，附近或公园中。在步行之前先计划好路线，以便知道要走多远。

•   • Walk as long as you can, as many days of the week as you can. Thirty minutes a day is an excellent supplement to your exercise routine.

  • 一周中你能走多久就走多久。天30分钟是你日常锻炼的极好补充。