So the first step to lose weight: refuse high-oil and high-salt foods, and refuse sweets and snacks.
Fast food, sweets and snacks with high oil, salt and sugar are the root causes of obesity, and they are very addictive, making people want to eat all the time. So if you want to lose weight, the first step is to "shut up".
Step 2: Eat more protein.
Eating more protein can not only improve muscle synthesis, but also consume 20-30% more energy when digesting protein than when digesting sugar and fat. Eating can also burn calories, not a dream. In the dining hall, the choice of fried meat, such as fried beef, chicken, boiled eggs and soybeans, is a good source of protein.
Step 3: Choose the right staple food.
Many people's staple food is rice, noodles, steamed bread and other fine starch foods, but they don't know that this staple food will produce lower satiety and make people more hungry. Therefore, if you want to lose weight, you can add "complex carbohydrates" such as brown rice, sweet potatoes, beans and corn to your daily staple food, which can increase your satiety and stop eating more.
In addition to diet control, training to gain muscle and reduce fat is also essential. Because many friends don't have time to go to the gym or run long distances, daily unarmed training is our goal.
The following freehand training program can give consideration to both muscle gain and fat loss. You only need to do it 3-4 times a week, each time 10 minutes, and you can fully stimulate the whole body muscles. It is easier to lose weight by increasing energy consumption while increasing muscle rate.
30-second push-ups
2*30 seconds one-legged squat
30 seconds bow and arrow run
30-second mountaineering run
30-second static V word
It takes 10 minutes to do 2 cycles every day. If you have time or feel simple, you can do more 1-2. Total * * * about 20 minutes. You can do it 1-2 hours before going to bed, or just before eating after work. Can not only reduce fat, but also save time, kill two birds with one stone.
Of course, this kind of training can only produce beautiful muscle lines, and simple unarmed training can't produce muscles as clear as those of lazare and Big Dick. If you want to develop such muscles, you need to go to the gym for systematic training.