It's really important for dieters to eat. Modern people don't eat breakfast, but make do at noon. Dinner is like fast food and supper. It's a little far-fetched I'll give you a suggestion to eat dinner directly:

Dinner (500kcal): 75g of grain, 25g of soybean, vegetables 150g.

For example: millet porridge (25g)+ millet+vegetable bag (80g)+ steamed stuffed bun)+garlic old tofu (75g)+ old tofu)+fried oil wheat dish (150g oil wheat dish).

You should be able to understand that the ratio of grains and soybeans to vegetables is well grasped.

And losing weight means eating well in the morning, because a meal in the morning is the most important thing. I have been metabolized all night, and I have to make up for it! Have a full stomach at noon, just seven points and eight points. Whether it is breakfast, lunch or dinner, it is low-fat food.

If you want to practice abdominal muscles, you must first understand abdominal muscles.

Abdominal muscles are divided into rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. Cooperate with unreasonable movements to exercise muscles in different parts. When it comes to abdominal muscles, people often think of sit-ups first. This action is too simple to effectively stimulate every muscle group of abdominal muscles, so now fitness experts generally don't practice abdominal muscles with this action, but do combined action training.

Of course, if you want to have abdominal muscles, low body fat rate is the basic requirement. You must lose the subcutaneous fat on your stomach, otherwise the strong abdominal muscles will be hard to see.

So basically all abdominal muscle training courses are carried out with aerobic training, otherwise it is impossible to train abdominal muscles to reduce fat. At present, the best combination is hiit fat reduction +P4P eight-minute abdominal muscle exercise (if it is increased, you can use the abdominal muscle ripper course. )

Today, I introduce a group of abdominal muscle strengthening courses, 9 movements, each movement is carefully done 25 times, once a day (because abdominal muscles are tolerant muscles, you can exercise almost every day), and then eat more high protein+fruits and vegetables in your diet. If your body fat rate is too high, you should cooperate with aerobic training two or three times a week to form abdominal muscles within 30 days.

Strengthen abdominal muscle movements 1:

Strengthening abdominal muscles action 2:

Strengthen abdominal muscle action 3:

Strengthening abdominal muscles action 4:

Strengthening abdominal muscles action five:

Strengthening abdominal muscles action 6:

Strengthen abdominal muscle movements seven:

Strengthen abdominal muscle action 8:

Strengthen abdominal muscle movements 9:

Stick to it for 30 days, and your abdominal muscles will take shape, strengthening abdominal muscle training. It is worth doing. Give your stomach a full capacity.

For the fast-paced life now, most people lack exercise and many people need exercise to lose weight. However, if you really want to exercise healthily and achieve the effect of losing weight and shaping, you need to pay attention to three basic trainings that must be done. No matter how you do it, these three trainings must be covered.

1. flexibility training.

Many people can exercise, but because of their poor flexibility, they can't persist. They don't stretch their muscles before exercise, so they can't keep themselves fit and achieve fitness results, and you will feel tired. Therefore, it is still very important to carry out flexibility training, which is also the training we must do. We can help you exercise your flexibility through yoga balls and other ways.

2. Conduct strength training.

Strength training is necessary for us to exercise muscles, because strength training can consume a lot of physical energy and achieve the effect of burning fat and shaping. If you need to make a plastic effect on the whole, you should intersperse this practice in the training.

3. Conduct special skills training.

Some people want to have some professional skills training in the process of fitness, so you need to insert this paragraph in the periodic exercise, because many people may feel the need to master some physical skills, such as fitness skills or dance skills, so everyone can exercise according to their own needs.

It is not difficult to reduce fat efficiently. Mastering the following three points will get twice the result with half the effort.

First, diet

Practice three points and eat seven points. Good diet, persistent calorie gap. It is better to be specific and quantitative, not almost. The ratio of carbohydrate, protein and fat, followed by vegetables, such as dietary fiber and antioxidants. Choose carbohydrates with low glycemic index and glycemic load, such as coarse grains. Protein should also choose high-quality protein. If the intake of protein in daily diet is insufficient, you can choose protein powder to supplement it. Unsaturated fatty acids are the fats you really need. Try not to eat other fats or eat less.

Second, training.

You must have a training plan so that you can motivate yourself. Secondly, the production of the training plan must conform to your current situation and combine with the actual situation. It is very important to have an adequate plan and improve your ability. Because it is important to make a good plan. Planning includes not only the training period, but also details such as frequency, number of groups, interval time and so on, and must also include rest.

Third, sleep and rest.

During the period of fat reduction, because of the gap between intensity and calorie, it will cause certain pressure on the body, and then the efficiency of fat reduction will decrease. It is very important to ensure adequate rest and sleep and restore the hormone level of the body to normal. The stability of hormone levels is the core thing during your whole fat loss period.

Above, I hope I can help you.

There are still four months before July. I don't know how much you want to reduce, but I don't advise you to reduce too much. Don't exceed ten pounds a month. As long as you stick to it, it will change one day!

Lose weight from two aspects: diet and exercise.

First of all, in terms of diet, it is recommended to give priority to fruits and vegetables. Breakfast is certain, it can promote the metabolism of the day, it is recommended to eat light, a small amount of five points full; Lunch can also be eaten normally, seven points full, and light exercise for half an hour after eating; You can choose fruit for dinner, and drink a glass of milk and bananas before going to bed to get enough sleep. Sleep is also important for losing weight.

Then exercise, divided into anaerobic and aerobic. I suggest that both practice and complement each other, so as to lose weight better and make your body better. It is suggested to do proper warm-up exercise before exercise, and then do aerobic exercise, such as running, running until sweating, doing a group of anaerobic exercise for about 40 minutes, walking for 20 minutes, drinking some water, and then doing a group of whole body anaerobic exercise. Take a rest after finishing, run until you sweat, and then do muscle relaxation and massage. Specific exercises can be found online, and KEEP software is also available.

Finally, keep a good attitude, the effect may not be obvious at first, it may be repeated, and you may not be able to control yourself, but I hope you can stick to it all the time. In order to become a better self and bloom at the best age, I believe you will succeed.

Gym weight loss program,

In this plan, I chose aerobic exercise (burning fat) combined with anaerobic exercise (improving my basal metabolism). The training intensity is slightly higher, especially suitable for people who lose weight.

Monday: 1, warm-up: running 10- 15 minutes, (8 km/h)

2, equipment exercise: chest, triceps brachii

Answer: flat bench press pectoralis major 15 times per group, 3-4 groups.

B: Push the upper oblique position of pectoralis major muscle 15 times in each group, 3-4 groups.

C: Dumbbell bird pectoralis major 15 times per group, 3-4 groups.

D: supine arm flexes and stretches triceps brachii 65438 05 times in each group, 3-4 groups.

E: Pull down the triceps brachii with rope, each group 15 times, 3-4 groups.

F: Abdominal muscle exercises and abdominal rolling 15 times per group, 3-4 groups.

3. Treadmill walking: the speed is 5-6 km/h for 30 minutes and the slope is 4-5.

Tuesday: 1, warm-up: running for 30 minutes, 4 km (8 km/h)

2, equipment practice: back, biceps brachii

A: Hard back pull 15 times in each group, 3-4 groups.

B: Pull-ups per group 15 times, 3-4 groups.

C: Back row of each group 15 times, 3-4 groups.

D: row biceps brachii 3-4 groups X 15 times with one arm arch.

E: The biceps brachii bends 3-4 groups X 15 times.

F: Priests bend biceps brachii 3-4 groups X 15 times.

G: Abdominal training. Group B kicks 3-4 groups for 20 times.

3. Treadmill walking: the speed is 5-6 km/h for 30 minutes and the slope is 4-5.

Wednesday: 1, warm-up: run for 30 minutes, 4 km (8 km/h)

2, equipment practice: shoulders, legs

Answer: Sitting posture X 15 times dumbbell presses deltoid muscle 3-4 groups.

Stand and lift the deltoid muscle 3-4 groups X 15 times.

Lift deltoid muscle 3-4 times +0.5 times in prone position.

Barbell squat thigh 3-4 groups X 15 times.

Leg flexion and thigh extension in sitting position for 3-4 groups X 15 times.

Lie on your back and bend your legs, 3-4 groups X 15 times.

Abdominal muscle training was divided into 3 groups for 20 times.

Leg lifting in supine position in 3 groups (X20 times)

3. Treadmill walking: 30 minutes

The speed is 5-6 km/h and the slope is 4-5.

Thursday: Repeat Monday's training.

Friday: Repeat Tuesday's training.

Saturday: Repeat Wednesday's training.

Take a day off on Sunday

Hello, I'm glad to answer this question for you.

To reduce fat most efficiently, we must first understand the principle of reducing fat: negative balance of calories. That is, as long as the body consumes less calories than it consumes, then the body will automatically consume fat to provide energy, thus achieving the functions of consuming fat and slimming.

So in the final analysis, weight loss is carried out around "calories". We can reduce the intake of calories and increase the intake of calories, so that the effect of losing weight is the best. In other words, while "keeping your mouth shut", you should "open your legs".

First of all, "shut up", which means controlling diet and reducing calorie intake. What needs to be reminded here is that reducing calorie intake is not dieting, but controlling the diet reasonably within a scientific and healthy range.

In fact, there is a lot of professional knowledge in controlling the calories in the diet. Everyone who needs a perfect figure should spend some time learning relevant professional knowledge or consulting a professional fitness instructor.

The second is "stretching your legs", which means doing some exercise to improve your body's heat consumption. As for sports, there are aerobic exercise and strength training. Aerobic exercise is the best fat-reducing exercise at present. If the goal is to lose fat, you should do more aerobic exercise. Common aerobic exercises include jogging, cycling, brisk walking, climbing stairs, swimming and so on. Do aerobic exercise 3-5 times a week, and each aerobic exercise lasts for 30-45 minutes without interruption.

Is it necessary to do strength training? This is necessary. Although we can't consume a lot of fat in the process of strength training, strength training can improve the body muscle content, improve the body's basic metabolism, and make our body thinner and less prone to rebound.

To sum up, if you want to lose fat most efficiently, you must control your diet reasonably and reduce your calorie intake, but you must ensure your health; At the same time, aerobic exercise, supplemented by strength training, increases the consumption of calories.

I don't want to talk about recipes that normal office workers can't cook at all. I want to talk about reality. As an office worker, eating chicken breast all day is an ideal empty talk. My next recipe is realistic. Proceeding from reality, I hope the landlord can stick to it.

Dinner recipe: I hope to choose one of the following foods, match it myself and eat whatever I want.

Staple food: oats, red beans, mung beans, whole wheat bread (two slices), boiled eggs.

Vegetables: Actually, if you eat more vegetables, you won't get fat. When choosing dinner, you must be careful not to eat all fried food, fried food and fast food. You can choose a moderate amount of food with less oil, such as vegetable salad.

Beverage: You can eat 100% pure fruit juice (200ml), yogurt (100ml), pure milk (200ml) and soybean milk (200ml). All drinks containing calories are forbidden. Drinking more green tea at ordinary times can properly decompose fat.

Fruit: In fact, most fruits are not very high in calories. You can often eat apples, grapefruit, oranges, oranges, bananas and so on. Note that although it is fruit, it also has calories.

Next, the landlord may ask, can't you drink more milk?

Milk is really nutritious, but the calories of milk and some yogurt are really not low. You can drink it in moderation. It is often said that you have worked hard and are often hungry, but you don't lose weight. In fact, the problem lies in milk, and we often ignore the calories of milk.

It is suggested that the landlord learn to look at the calorie meter of food, learn the conversion relationship between calories and calories, and strictly control his daily calorie intake, so it is difficult to lose weight.

Abdominal muscle training

There are 8 movements in each group, and each movement is done for 30-50 times, and the rest between groups cannot exceed 30 seconds. Under normal circumstances, it takes about 15 minutes to complete these eight actions, which is enough. Never think that it takes 1 hour to practice abdominal muscles. In fact, as long as the movements are standardized, time is not a necessary condition for abdominal muscles.

First of all, scissor legs

Two, four-step leg lifts

Third, hang your legs.

Fourth, touch your feet and bend your knees.

Fifth, stretch your arms and abdomen.

Sixth, touch your legs and bend your abdomen

Seven, alternately curled up

Eight, abdominal chakra

Finally, you must do a stretching exercise to relax your body. Don't sit down and rest after abdominal exercise. You should stand up at once and let your abdominal muscles relax as much as possible.

Reducing fat is actually easier said than done. As long as you can strictly follow the plan, the effect will definitely be very remarkable.

Fat reduction is mainly divided into three parts.

First, aerobic exercise.

Doing aerobic exercise 3 5 times a week, the simplest and most effective thing is jogging, but the jogging time must be long, about one hour, because we consume our "energy" in the first half hour of aerobic exercise, and this "energy" can be obtained through simple diet. After that, fat will be decomposed to get "energy", thus achieving the purpose of reducing fat.

Second, strength training.

Doing strength training for about half an hour before aerobic exercise can not only exercise muscles, but also consume some "energy" in advance, so that our aerobic exercise effect will be more prominent.

Third, control diet.

This is very important for reducing fat. Without controlling calorie intake, previous efforts will be in vain. We should avoid all kinds of high-calorie foods, such as fried foods. Protein, vegetables and a certain amount of carbohydrates are the main foods. Scientific diet is the only way to reduce fat!

How to lose weight in the gym? Is this question a test of your IQ?

Your question is the same as "How to shit in the toilet". But since you asked, I will answer you.

No matter what you do, you must persist. Weight loss and exercise are particularly important. Because people are naturally lazy, we must persist, persevere, believe in the arrival of a good figure, and believe in the efforts behind sweat.

Many people just stay on their lips or persist for a week or a few days before doing what they like, which is commonly known as the three-minute fever.

If you have the same attitude when you lose weight, you should wash and sleep early. Many things in life need persistent persistence to succeed. Without persistence, there will be no success.