For weight loss, it is necessary to keep exercising regularly so as not to rebound easily. Increasing a certain amount of muscle mass can also make people less likely to gain weight. Here is a set of weight loss methods, which can burn fat and build muscles during training.

Diet:

Generally, low carbohydrate is used-the staple food is divided into three meals until you are not hungry, and occasionally your appetite is normal one day a week. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. Or the total amount of food is not much, eating less and eating more meals can also improve the metabolic rate and help to reduce fat. The food is light, the oil is corn oil, the meat is fish, the fat is low, and the fruits and vegetables are well matched. In addition, between meals, you can eat some fruits that are beneficial to the stomach, such as bananas, cucumbers, oranges and other fruits. These fruits can clean up the intestinal flora and play an important role in promoting the digestion of the stomach. Besides, fruit is rich in nutrients, which makes our body indispensable, so that we can supplement nutrition and lose weight.

Exercise method:

1, jump in place for 3 minutes+sit-ups 1 min;

2. Jump in place for 3 minutes+squat with bare hands 1 minute;

3. Jump in place for 3 minutes+push-ups 1 minute;

4. Jump in place for 3 minutes+supine leg lift 1 minute;

5. Jump in place for 3 minutes+squat with bare hands 1 minute;

6. Jump in place for 3 minutes+plate support 1 minute;

7. Jump in place for 3 minutes+reverse flexion and extension push 1 minute;

8. Jump in place for 3 minutes+sit with your legs closed 1 minute;

9. Jump in place for 3 minutes+supine knees and hips 1 minute;

10, jumping in place for 3 minutes+supine knees and legs closed 1 min;

Precautions:

1, after running for 3 minutes, you can choose not only running, but also skipping rope and running in place, and the exercise intensity is controlled at about 70%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.

2. Practitioners of 10 group can choose to do 10 group or 5 groups of training actions according to their physical conditions. Practitioners can gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing stomach.

3. When doing muscle training, it is recommended to do it within 1 minute as much as possible. You can do 10, and don't be lazy to do 8. The more you do, the better the effect of reducing fat in your stomach. If you can't hold on to 1 min in muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can hold on.

4. To use this method, you need to exercise at least three times a week, and each exercise lasts about 45 minutes. Stick to it for 6 weeks and you will see obvious results.

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