I used to be a little fat man, but now I have almost eliminated all the fat, developed muscles and a strong sense of lines. But those are all made by time. If you just want to lose fat now, it will be easier. Originally, I wanted to lose fat and gain muscle in one breath. Although it worked, it was not obvious.
First of all, let me tell you something to pay attention to in your diet. Many people who haven't studied it say that you don't have to eat if you want to lose weight quickly. This is a common misunderstanding. Skipping meals can really make you slim down, because if you don't absorb any protein, cholesterol and carbohydrates, you won't get fat. But your body can't stand losing weight like this. The body will gradually weaken, the resistance will drop, and the body will be "virtual" as Chinese medicine says. What about eating? We should eat normally, three times a day, no more or less. Do not eat snacks or high-calorie foods (such as ice cream, potato chips, McDonald's, etc.). If you know that you won't do much exercise in 12 hours. Eat breakfast and lunch normally. Don't change your appetite. I suggest you take exercise after supper, so that I can give you a way to fully consume fat. Don't eat staple food for dinner, eat more vegetables and eat meat normally (fat and the like need to be moderate). Staple food (rice, pasta, etc.) is the direct source of carbohydrates in China. Carbohydrate is the main source of energy, which is what we call "sugar". If not consumed, it will gradually accumulate into fat. Only when the body consumes the short-term energy source (carbohydrate) will it burn the long-term energy pool-fat.
Now, let's get down to business-your method of reducing fat. According to scientific research, people go back to burn body fat 20 minutes after sweating. So, over the years, I have summarized a set of systematic exercise methods. Let me tell you the most primitive and effective way to lose fat, that is running. People who want to gain muscle will run for almost ten minutes. Their purpose is to warm up the body to prevent injuries when using barbells. But people who want to lose weight should stay on the treadmill for a while. First of all, you should walk fast 10 minutes (at a speed of 6-8 km/h), so that your body will gradually get hot; 10 minutes later, increase the speed to 10 km/h, and start jogging for 5 minutes to make your body adapt to the faster speed; Finally, increase the speed to11-13.5 km/h and start running 15min. You will find that you sweat more and more. In this way, you consume almost all the carbohydrates you consume in a day on the treadmill. You have been running on the treadmill for half an hour. It will be boring at first. I suggest you listen to music with your mobile phone for a while. But you won't feel bored after seeing the results, hehe ~ (be careful not to drink water right away. First, it is bad for the gastrointestinal tract, and second, it will replenish water to the body and slowly consume fat.
After you get off the treadmill, you will start a series of fat-reducing exercises. Keep time with your mobile phone (very important ~)!
Put your hands on the ground and support them. Be a climber. That is, first push the left knee to the chest and put it back in its original position, then do the same action on the right knee and repeat it (it doesn't matter if it can't be put on the chest, the higher the better). 30 seconds!
The thighs and calves are at 90 degrees. Lie down and do sit-ups. Don't put your legs together, but don't leave the ground The sooner you do it, the better (but you must be able to stick to this speed). 30 seconds!
Elbows on the ground. Forearms are at 90 degrees to the width of arms and shoulders. Support with abdominal muscles. Hold on. 30 seconds!
Just a few moves, repeat, one ***6 minutes.
Then you take a piece of iron weighing 15 kg and hold it in one hand. Bend your waist in front of your body, and then pull the iron piece up with the strength of your waist and abdominal muscles. Pull back gently, repeat 20 times, then change your other hand and do the same thing. This is stretching exercise, in order to make your fat loose.
After this, go back to the treadmill here. This run is definitely aerobic to reduce fat. Be sure to hold on. This time, put the speed directly at 10 km/h, and put it at 1 1- 14 km/h after running for 10 minutes, and add a little water before (this is to prevent you from lack of oxygen, hehe ~). You will sweat a lot and your body will get hot. Stick to it for 20 minutes, an hour or half.
That's about it. Stick to it for a month, and come and settle accounts with me if you don't drop to 20 kg! After that, you will continue to insist, and you will see what you look like in a year! Of course, the consumption of fat will be slower and slower, and it will not lose 20 pounds every month.
Attachment: Pay attention to sleep every day. 19 is not a good time to sleep. Too many friends will ask you out to play. Try to hold back, huh? If conditions permit, you can also go out for a run in the morning. If you are 19 years old, your school should have a running ground with a track, with a circle of 400m (if it is a standard track). Run five laps and try to finish it in 12 minutes, and you will achieve the goal of morning exercise.
If you exercise once a week as I told you, it should be 4-5 times, because your body also needs proper rest.
Wow, finally finished, I hope it will help you!