173cm From 74kg to 63kg in two months, the outline of abdominal muscles has come out, and other muscles can also be seen. Basically, I exercise by my own weight. I didn't go to the gym. I only have stretchers, skipping ropes, yoga mats, small dumbbells ... and some wonders you can't imagine, such as the pipe wrench at home, the daily weight of car tires and so on. These are my own feelings. I hope it works.

The first is the adjustment of diet structure. I used to eat irregularly, and then I didn't shy away from eating blindly.

Eating is very regular now, and every meal is 8 minutes full. Eggs are essential for breakfast. Three meals basically have meat, mostly chicken, with meat and vegetables. Noodle and rice are rarely consumed for lunch and dinner, because they are extremely high in carbohydrate. Eggs and chicken are good things to gain muscle and lose weight. They are rich in protein and are easily absorbed by the human body!

Now I still go out to get together with my friends sometimes. There are hamburgers, kebabs, barbecues, hot pot and beer, but as long as it doesn't spoil the fun.

You should seldom eat junk food, don't eat snacks, and control yourself when eating self-help!

In addition, I started running every day, basically no more than 5 kilometers, and then added some simple abdominal push-ups. Later, when running, I felt that my knee was uncomfortable, so I switched to skipping rope 1500-2500 and adjusted it according to the specific situation.

The above is low-intensity aerobic exercise, which can reduce fat, and then gradually increase the training intensity in the second period. Basically concentrated in the abdomen, back and upper arm.

Now basically every day: skipping rope 2500 times, tearing a set of abdominal muscles (searched online), dumbbells (or car tires I prefer cars), doing some chest, back and arm exercises, and then holding 3kg dumbbells and rolling them up for 50 or 100, and then I'm basically bored. Then if I'm still interested, I'll try to do some push-ups or play combination boxing for a while. I don't have sandbags, so I just hang an old dress to play with.

The above is basically the state of these days. Sometimes I feel particularly tired and will get a moderate discount. In addition, you can swim once every Saturday for more than two hours, which is much better than running, but expensive. Then when you go home, you will mean whether to exercise or not.

Keep it for more than five days a week. Others say that they should take a day off to let their muscles grow. I will stick to my method. I lose fat first, then gain muscle!