First of all, I want to say that losing weight and gaining muscle run counter to each other. Just do some basic muscle training now. Like an online belly ripper or a chest ripper, just practice with a dumbbell. Don't need to do a lot of equipment, spend more time doing aerobic exercise. I am usually anaerobic for 30 minutes and aerobic 1 hour. I can get up for 45 minutes at a time. Losing weight will affect muscle growth. Muscle gain will affect weight loss. I have asked many fitness instructors and come to the conclusion that ..... lose weight first, then gain muscle.
If it is 190, the standard weight should be (190- 100*0.9), which is 8 1 kg. After reaching the standard weight, it is enough to take oxygen twice a week. It's time to gain muscle. This means a lot of equipment training. It is best to have on-site guidance from a fitness instructor, rest more, sleep more, eat more high-protein (bodybuilding muscle powder) and low-calorie foods, and eat more fruits and vegetables. This perfect figure is not far from you.
And general fitness is to do anaerobic first and then aerobic.
Aerobic exercise was a big loss for me before. Heavy weight puts a heavy burden on the knees. Treadmill runs to meniscus tear's legs. Never run away. Protecting your knees is the most important thing.
You can listen to novels, take a brisk walk on the treadmill, or spin your bike. Keep the speed, neither too slow nor too fast. Aerobic exercise is piled up in time. The gym can ask the coach when there will be a spinning course, and you can ride along, or you can download the video yourself and put it on your mobile phone, and go to the gym to watch the video while riding.
/programs/view/_McrTQJ_YFM/ This video address I have been using.
Let me talk about eating. During the period of losing weight, I think several foods are more important.
Breakfast: eggs and skim (low fat) milk. Low-fat cereal, cornflakes and whole wheat bread are my usual choices in the morning. 1 I haven't eaten fried dough sticks and tofu brain for many years.
Chinese food: red beans, mung beans, coix seed, boiled porridge, some pickles, wowotou, occasionally rice, chicken breast, braised duck legs. Also, vegetables are best cooked in water. Buy some lettuce, bean sprouts, white radish and spinach. Eat with instant-boiled mutton seasoning. Don't eat too much seasoning, it also has a certain amount of calories. You can also fry with olive oil. The fat content of our soybean oil and peanut oil is no joke. In short, just eat for 7 minutes at noon.
Dinner: all kinds of fruits. . Don't eat too many apples and peaches. I usually only eat an apple and a peach. Or other fruits.
When I first lost weight, I was dizzy from hunger and did a lot of exercise. Later, I got used to it.
You can ask me again when you meet the platform period.
In short, it is not difficult to lose weight. The hard part is to make up your mind to lose weight. It is a good thing to lose weight and keep fit in a planned way. If you force yourself properly and make fitness a habit as soon as possible, you can gain a perfect figure and all kinds of praise. Let's go
You can leave a qq and communicate with each other in the future. By the way, my standard weight is 74 kilograms. Still need to continue to work hard. .