I am 20 years old, with a height of 178CM and a weight of 87.5KG( 175 kg). On the whole, I am overweight. If you are a muscular or fitness instructor and have a good weight, it is not bad to gain 88-90kg. Lovers average 178cm, at least 77kg. You are a non-professional, just control it at 74-78kg, and don't want fat to be muscle. Aerobic combined with anaerobic exercise is enough.
Your weight, pay attention to your meals before and after exercise. Remember that it is 1 hour before exercise and within 30 minutes after exercise.
It's not the big muscles, but the strength that is the standard of health. And you need to cut off water and reduce fat two weeks before the game, which is very hard)
Lose weight, gain muscle and increase aerobic exercise.
Three criteria.
Not necessarily going to the gym. There are three main principles. (step by step)
0 1. Aerobic exercise increases blood circulation. Consolidate the fitness effect and lose body fat.
02. Anaerobic exercise increases muscles, which can increase metabolic rate (metabolic rate means that if the body does not exercise, as long as it has certain muscles, it will naturally consume its own energy and fat every day. Prevent rebound)
03. Reasonable diet, increase protein, increase crude fiber and reduce fat intake.
0 1.- Swimming is better with less injury, 30-45 minutes each time, before and after anaerobic exercise 15-30 minutes.
-Running, pay attention to ankle protection. Every time 15-30 minutes, before and after anaerobic exercise 10-30 minutes.
-Let's go, get out of the car and watch your ankles. Every time 15-30 minutes, before and after anaerobic exercise 10-30 minutes.
02. Anaerobic exercise
-Run the stairs
-Push-ups, pull-ups
-It's just muscle exercise, mainly to increase muscles. Consolidate the fitness effect. Start with the big muscles. Take your time. (Of course, if you have the conditions, you can ask a coach. Usually 150-200 yuan/class, 20 classes will be enough, and you don't need to ask the coach to practice every day. 2-3 times a week)
03. Prescribed diet
Increase protein, increase crude fiber and reduce fat intake.
Eat more protein (throw away the yolk)
Eat more coarse grains and vegetables.
Reduce fat, fried and smoked foods. Don't eat after 20 o'clock. If you are really hungry, use water and calorie-free fruit instead.