Beginners should not make very grandiose plans for themselves at the beginning, and often give up halfway because it is too difficult. So we have to do it step by step. Scientifically speaking, reducing 3kg a month is achievable and will not rebound. A plan is what you will carry out according to it. If you make a plan and don't do it, it's waste paper. When it's done, we'll take action.

1 Warm-up can improve the efficiency of your exercise, reduce the chance of injury and make your exercise last longer. After all, health is the capital of revolution.

2 Proper anaerobic exercise

Anaerobic exercise is the main means to gain muscle. There are many kinds of muscle building exercises now, such as the famous "abdominal ripper". You can choose according to your actual situation. Inexperienced people can start from the simplest sit-ups and push-ups, including push-ups, belly rolls, single parallel bars, dumbbell squats, elastic belt and other high-intensity, high-intensity and short-term exercises.

3 Long-term aerobic exercise

Aerobic exercise includes jogging, walking (walking and brisk walking), swimming, cycling, running in situ, ball games, mountain climbing, fitness dancing, yoga and playing Tai Ji Chuan. Long-distance running is the minimum requirement for sports talent, environment and equipment. As long as the limbs are sound, as long as there is a road and a pair of shoes, you can run. (But be careful to protect your knees)

When you start, you can study how to run longer and healthier. It should be noted that persistence is always more important than intensity, regardless of aerobic exercise or anaerobic exercise, and perseverance is the key.

But the effect of exercise on weight loss is limited: if a person does not gain weight or lose weight, then his/her energy balance is: calorie intake (main) = exercise calorie+static metabolic rate (main). As the picture shows, yellow is the effect of exercise.

It can be seen that the effect of exercise on a person's weight loss is very limited. To a great extent, exercise can cultivate our core habits. For example, a person who starts to exercise will also pay attention to diet and sleep. The habit of exercise itself will trigger a series of behavior changes. Li Xun Mingyue Knife: an unknown weight loss expert, loves writing, does not take injections or medicines, and loses weight easily without rebounding. WeChat public platform: Li Xunyue Ming Dow (ID:jianfei-tg)