Most of human fat is formed at night. If you can exercise at night, you can consume the remaining calories in your body in time. Otherwise, after a night of surgery, fat will accumulate in the body, and people will naturally get fat over time. Therefore, experts believe that the ideal time for exercise is 4 pm to 9 pm, and 7 pm to 9 pm is the best. Exercise at night can not only consume the energy consumed that day, but also use the fat stored in the body, so the effect of exercise in the morning is far lower than that of exercise at night.

1, control the heat to ensure that the heat is above the healthy heat and below the optimal heat budget.

2, balanced nutrition, to ensure the normal daily income balance of cereals, fruits and vegetables, dairy products, meat, etc.

3, insist on exercise, four times a week for more than 30 minutes of moderate and low intensity exercise.

Stick to the trick of exercise.

(1) Set small achievable goals.

(2) There are many trainings you can do, so choose the one that suits you.

(3) Make sports interesting and change the type and intensity of sports.

(4) Make records. Know your starting point and ending point.

(5) At the beginning, think about what the ultimate goal is.

(6) It is often better for two people to exercise together. Find a friend, personal trainer or colleague.

(7) Do something interesting once in a while. Take time for a haircut, manicure and massage. ...

(8) Take action. Believe in yourself and tell yourself after getting up: "I want to finish one thing."

(9) Bring a gadget, such as an iPod or a heart rate meter.

Exercise method:

1, sit-ups: the body is lying on the floor mat, the knees are bent about 90 degrees, and the feet are flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Under 30 years old, it should be 45 ~ 50/ min; At the age of 30, it is best to reach 40~45 times/minute; At the age of 40, it should be about 35 times per minute; At the age of 50, we should strive to reach 25~30 times per minute. Women can lower their standards appropriately.

2, turn the hula hoop: shaking the hula hoop is a full-body exercise, which can achieve the effect of slimming, but the time to turn the hula hoop must be long enough. Exercise three times a week for at least 30 minutes each time, and the heart rate 130 times. Because the exercise intensity of shaking hula hoop is not enough, if you want to improve your heart rate, you must speed up the shaking.

3, dancing: dancing, you can get rid of excess fat through a lot of exercise.