The main effect is to stick to the method. I don't know how your exercise quality is. Generally, we only look at the traditional fitness method in the annex-anaerobic plus aerobic method, and gradually increase the intensity of exercise.

Attach dumbbells and unarmed plans. You can watch freehand drawings without dumbbells, and there are some graphic and video tutorials to facilitate learning movements.

Diet: generally adopt low carbohydrate-the staple food is divided into three meals until you are not hungry, and occasionally eat one day a week normally. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. The food is light, the oil is corn oil, the meat is fish, the fat is low, the fruits and vegetables are well matched, and junk food is not eaten.

Training: anaerobic for half an hour and aerobic exercise for 40-60 minutes. Jogging for 40 minutes requires aerobic exercise. Aerobic exercise is defined as heart rate 1 10- 140, that is, breathing without panting. Aerobic exercise time is also increased by a few minutes per week, so as to maintain strength. Then exercise should be comprehensive.

The order of human energy consumption is sugar and fat protein. 30 minutes ago, sugar was the energy supply, and after 40 minutes, fat was the main energy supply, so it takes more than 40 minutes of aerobic exercise to lose fat. After 1 hour, it is mainly powered by protein. Although it is rarely used, it is also breaking down muscles.

Losing weight and doing anaerobic exercise mainly consumes sugar, so that the next aerobic exercise can always be used to burn fat. Then, improving or more accurately, is to maintain basal metabolism, which is incomparable to aerobic exercise. Aerobic exercise only burns fat during exercise, while doing anaerobic exercise to improve metabolism can burn fat all day, so the effect of aerobic exercise alone is not as good as anaerobic plus aerobic exercise.

Rest: This is also an aspect of the exercise plan. Exercise and rest should be combined well and get enough sleep.

In terms of movement speed:

This is also particular. Generally speaking, it is suitable for slow training at first, and it takes 6-7 seconds to complete an action. The purpose is to fully stimulate muscles, and the apex contracts for a few seconds or more-this is an intensive training method, so it is not commonly used.

Overtime problem:

You can't just add times. That's endurance training, not muscle training. The correct way is to add groups and movements to increase the difficulty of movements.