1, the reason for gaining weight must be related to work, diet and exercise. You know this, it is not difficult to lose weight.
If your job is to sit in an office, there must be a circle of meat on your stomach, which is related to your long-term sitting posture.
Solution: Please sit up straight and hold your chest and abdomen properly in the future. If you are tired at first, your habits will become natural, which is equally effective in shaping your body.
If you are in sales, irregular diet and working hours are the biggest reasons why you get fat. You often drink, socialize and eat, and sleep when you are drunk, which not only makes you gain weight, but also leads to fatty liver and alcoholic hepatitis.
Solution: I used to think that it is inevitable to socialize, eat and drink in today's society, but now I see that many people try to ignore it when socializing, eating and drinking. It is completely personal behavior and can be controlled subjectively.
2. When you start to control your diet, you have already started to lose weight, but that is not to consume fat, but to remove the grease and garbage accumulated in your stomach for a long time. Really healthy and effective weight loss still depends on exercise. Let's focus on sports.
You need to lose weight. You have a little muscle. The general principle is to give priority to aerobic exercise, supplemented by equipment and free strength.
Aerobic time is controlled at around 1 hour. Now there is a spinning course in the gym, which is the first killer of burning fat. After pedaling, you can run on the treadmill for 20 minutes at a speed of 7.5-8.5 km/h.
The aerobic exercise above is supported by your cardiopulmonary function, so if you can't stand this intensity for a week or two at first, jog on the treadmill, improve your endurance first, adapt gradually and increase your intensity. If your endurance is good, do aerobic exercise as mentioned above, or increase running time appropriately.
After aerobic exercise, begin to exercise properly. Waist and abdomen must be practiced every day so that the abdomen can be tightened. Choose 20-30 groups, and choose 3-5 groups according to your ability. Because you have practiced strength before, I won't say more. In short, just remember "light weight, many times".
Other remarks: 1, don't hurt yourself at once. Step by step and persistence are the key to losing weight. Practice hard for a period of time and stop for a period of time, and the rebound is very strong.
2, eat breakfast every morning, it is easy to gain weight without breakfast.
3, aerobic and exercise should be practiced together, aerobic weight loss effect is not as good as practicing together.
4. Don't eat supper, hamburgers and fried items.
Losing weight is a painful process. If you don't sweat and feel pain in the gym, you might as well eat and sleep at home. There is an iron law in the gym: how much you pay here, how much you get back. Very honest, equal exchange.
Finally, I wish you a happy weight loss. According to the above method, it is no problem to lose weight 10 kg in one month.