Your first three exercises are all upper body muscle training. See how many groups you can do, and how many in each group. What you do is not strength training, but muscle endurance training.

The fourth item, running, is the only thing that can help you lose fat. The intensity is 40 minutes and 5 kilometers. In fact, the speed is at an average level. Maybe you did endurance training first, and your mental energy and physical strength decreased during running. Your perseverance is actually very worthy of recognition, especially in controlling your diet.

I started to lose weight in May, and now I have lost 20 Jin, ranging from 200 to 180. At first, I played badminton for an hour every morning and evening. On the regular court, I played almost according to the rules of the game, so I ran more. Later, I spent half a month skipping rope for an hour at 2 pm, or running for an hour, about 8- 10 km. The diet is to eat less rice than usual, and the fried things are basically motionless. However, the intensity of exercising three times a day only lasted for half a month and then it was abolished, which was too much for my body.

My advice to you is 1. Do strength training instead of endurance training. If you can lift a 50 kg dumbbell, but you can only do 1 and the second one can't, then 50 kg is your ultimate strength. Only one can be made, and RM is 1. Strength training is to make 1-2 groups of dumbbells with the weight of 80%-95% of the ultimate strength, each group makes 1-4 dumbbells (RM=4), and each group takes a rest for 2-4 minutes; Muscle mass increase training: the ultimate strength is 60%-80% dumbbell, 2-4 groups, each group is 6-12 (RM6-12); Endurance training, below 60%, RM15.

If you want to lose weight, you need to practice your leg strength and endurance, not just your upper body. But I don't recommend you to go to the gym to train with leg strength equipment. Actually, I don't recommend that you train with equipment every day. Here I recommend prisoner fitness. You can easily download this book from Baidu. It is safe and harmonious to train yourself with your own weight.

3. Losing weight depends on aerobic exercise. Running is more about exercising willpower, but you haven't lost it yet. To put it bluntly, it is still a problem of insufficient strength. Here I recommend a sport that can make you kneel. Search for "Insanity" in Youku and follow the people in the video. Doing it for a month every day can't reduce 10 kg, which only shows that there are individual factors in some aspects of your physique.

It's okay. Let's have a look at the Crazy Post Bar.