The core of losing weight is that the daily consumption is greater than the intake, so exercise+dieting also evolves around this core.

1, bananas can definitely be eaten. As long as nutritious food has calories, losing weight is not about not eating foods with calories, but trying to choose foods with low calories. Both human metabolism and basic life activities need heat support. 1 fried dough stick has the same heat as 3 bananas. On the one hand, it is fat content, on the other hand, it is fried food. Therefore, it is suggested to choose other foods instead of fritters.

2, day shift and night shift have a little influence, because sleep is an important process of consuming fat. Long-term biological clock will cause the metabolic rate of the human body to be different during the day and at night, and long-term upside down will have some influence, but no matter day or night, as long as the sleep quality can be guaranteed, the problem is not big. I'll give you a solution: eat less and eat more. For example, if you really want to eat a fried dough stick, divide it into three sections and eat it once an hour, which can improve your metabolism. I will talk about metabolism later.

3, breaststroke to lose weight, not to lose weight, but to consume less than others, butterfly stroke consumes the most physical strength, followed by freestyle, breaststroke, and finally backstroke. Of all the weight-loss programs, I personally think swimming is the best way to keep fit, and it costs much more than jogging, and it won't lose weight to the knees.

4. Why don't you catch your breath when swimming and wait for your breath when running? Because swimming is not a competition, your aerobic time in this process >; Without oxygen time, you can stick to it and feel less tired, but running is different, especially for beginners' long-distance running. At the end of 1KM, you are basically in an anaerobic exercise state, and your arms can't be thrown up. The human body's tolerance to anaerobic exercise is far less than aerobic exercise. Lighter people have difficulty breathing, while heavier people vomit, faint and go into shock, but you should pay attention to the fact that the consumption of anaerobic exercise is much higher than that of aerobic exercise. Why do some people advocate aerobic exercise to lose weight? Because anaerobic exercise is too tired, few people can persist, so they speculate and choose aerobic exercise. On the other hand, because women are worried that anaerobic exercise will turn into dead muscles and grow bigger, they are now slimming experts, gyms and aerobic exercises.

5. The so-called exercise for half an hour or 40 minutes before entering the fat burning stage is a lie to beginners, but I didn't say it is wrong, because beginners can't grasp the calories of food, don't know how to control the daily intake and consumption, eat too much, consume the daily intake half an hour ago, and then start using the things stored in the body. Add people who can control themselves and you can start burning fat in a few minutes. In other words, according to the current national conditions in China, not many people have knowledge of biology or medicine. To put it bluntly, the common people are ignorant. They can only say some easy-to-understand sayings to teach everyone sports, so that students can see the effect before choosing their own careers. For example, you only eat a banana and water a day, do 30 bobby jumps, and then jump rope 100 times. In less than 5 minutes, you enter the fat burning stage. Why? Because of the premise: consumption >; Intake. The calories of bananas can only support you to walk, but now if you exercise vigorously without oxygen, your body will naturally start to consume what is stored in your body. If you don't eat sugar, you will start burning fat directly. If the fat is not produced enough, then the basic population will start to weaken and enter a state of shock. So 40min minutes is not very strict, just for entry-level teaching. No matter whether your body starts burning fat or not, your heart rate is a great feedback. That is to say, when you feel that your heart rate has reached its limit and is about to explode, your body has already started burning fat. For example, if you jump rope the fastest 250 times in a row, the average person's heart will definitely explode soon, and that is the stage when you start burning fat.

6. Since anaerobic exercise is so awesome, why not save time and choose anaerobic exercise? Because most people don't have a professional coach, because most people can't stick to it, because most people are easy to hurt themselves, because most people are ignorant and just want to be thin, and they don't study the structure of the human body and the digestion and transformation of nutrients. If I reach 100KG, I will definitely not choose fried dough sticks, because after sugar metabolism, if the consumption is too small, then fat can be stored directly in the body. . Not that you can't lose weight without oil, but compare your daily intake and consumption. Some people are not fat every day. To put it bluntly, it means poor absorption+high consumption, which is generally called different constitutions.

According to your current weight and exercise consumption, I think you may not last long. In addition, eating breakfast first is not as effective as eating breakfast first. Go to Baidu to find out how many calories you need every day, then figure out how many calories you eat, and check the consumption of swimming at the same time, then you can figure out whether you are eating and exercising every day and keep consuming > ingesting. Judging from the diet, it should be greater than, and it will definitely lose weight in the long run. For example, a cup of coke consumes about 200 calories, while some fitness programs 10 minutes only consume 200 calories. It means that I did 10 minutes of exercise. In fact, I only consumed the calories of coke, not to mention the calories stored in food and the body itself. If I eat the same food and drink coke every day, I will definitely gain weight if I exercise for 10 minutes. On the contrary, it is slim.

8. Reduce water and fat, you are not reducing water. Reducing water means that when you exercise a lot, your body can't get water in time, so you will use the water stored in your body. Your body is 60%-70% water. I'm not sure how much homework you have done on human nutrition consumption. Sugar, fat, etc. You can't drink without water. It is a truth that similar objects need oxygen to help them burn. When you exercise, you need the support of water to burn calories. Part of the consumed water is discharged through sweating, and part of it enters the urinary system and is discharged with urine. This is why you sweat during exercise. On the one hand, metabolism is to balance body temperature. When sweat evaporates, your skin will feel cool. When you can't get water supplement, you will lose weight quickly in a short time by constantly using the water stored in your body, which is water reduction. When water is replenished, your weight will recover, which is called rebound. Therefore, many beginners think that wearing an airtight jacket will help them lose weight quickly. In fact, it is purely water reduction, which is meaningless and harmful to your health. The human body can survive much longer without food than without water. That's the reason. Without water, even if your body stores all kinds of sugar and fat, you can't digest it without water to provide energy for your body, and you will die of dehydration directly. Once my Sanda coach was 68KG. In order to participate in the 65KG class competition, that's it. After a few days, he lost 3KG and passed the test before he was qualified to participate. Damage organs, damage the body. Your method is not to reduce water, don't worry.

9. I feel that everyone around me is a beginner or an amateur. I just read a few stupid articles on the internet and started to guide you. To put it bluntly, this kind of thing depends on doing their own homework, especially those idiots who eat apples, eggs and milk to lose weight. There are as many as you want on Baidu, saying that you only lose weight and don't exercise. It's just a trick for beginners. Why? It is lazy to lose weight only by dieting. Once the diet is restored, 95% people will rebound immediately. Because of the same diet, the brain and digestive system will send a signal to the body: this person doesn't eat much every day, and your organs should sleep and be lazy, otherwise this person won't feed you enough, which means that your body's metabolic rate will enter an unprecedented slow period in the long run. This thing, like the biological clock, can be adjusted. Then, when your diet is restored, your body is still the same as before. You ate too much, but your metabolism was too slow to digest, so you got fat again, and people got fat again, which means you rebounded. Here is to talk about eating less and eating more to lose weight. To put it bluntly, it is to improve the metabolic rate. The reason is as mentioned above. If it doesn't feel terrible to supplement these methods, you can try it for a month and feel the luster of your skin. It is very harmful. A classmate in my university insisted on the egg and apple diet for half a year, eating only boiled eggs and apples every day. I really can't stand eating pasta. I jog for 2KM every day and lose weight for half a year 10 kg. However, the acne and acne on my face can't be cured by western medicine. After taking Chinese medicine for two years, I still have acne marks on my face. Because of endocrine disorders. Any method varies from person to person, so I hate it when people who don't know anything start to promote their products so well and the methods are so good. Who can be responsible for human life? Everyone has no sense of responsibility because of their physical and organ abilities.

10, recipes are not recommended. After all, I don't know your current exercise and specific intake, but one thing is vitamins, crude fiber and so on. Be sure to make up enough. Coarse grains, vegetables and low-sugar fruits are all sources. For example, watermelon has a high sugar content, and sugar can be converted into fat, especially when the intake is not enough.

1 1, I won't talk about the specific weight loss experience. You used to weigh 80 kilograms. Think back to how you got to 1 10KG, and you will probably know how to control your diet and increase your exercise.

12. If you don't respond to swimming for half a month every day, I'll give you two items. A. Skipping rope (one-leg alternate jumping method, faster), each time 100, rest 10-20 seconds, persist for 5 groups, and add to 10 group after adaptation, 65440. 10 minutes skipping consumption > jogging for half an hour, I have my own experience. B, Bobby jump, each group 15, interval 1 min, three groups. This exercise can be said once in a short time, and the heart rate can be raised quickly. The average person can't hold on. It's up to you. Choose the appropriate number and rest time.

13, I don't know how effective you are to lose weight now, and I don't know how tall you are. According to your 1 10KG weight, from now on, eat reasonably and swim+jump rope +bobby jump every day. I think I can safely lose 8- 10KG in the first month, and the more I lose, the fatter I get.

14, the reason for losing weight is actually very simple. Again, refer to your own intake and consumption and insist on daily consumption > intake, healthy diet+plenty of water+exercise+adequate sleep. Generally, it is no problem to lose weight.

15. If you have a yoga mat, you can add some items that can be done on other yoga mats before going to bed, such as leg lifting, belly rolling, chest exercises, arm exercises, etc. , which takes about 10 minutes. For specific projects, downloading various fitness and weight loss apps generally has tutorials and essentials.

16, no explosive force, muscle strength training is mainly anaerobic exercise. For example, many of the equipment in the gym are equipment, and most of them are anaerobic exercise strength training programs, such as weight-bearing squats, clean and jerk, etc. That is, long-distance runners have good physical coordination and good muscle lines, but the muscle strength of upper limbs may not be great. On the one hand, muscle dimensions and training methods are different. Let's reduce it to 80 first and then see if we need to go to the gym. If you don't go, there are still projects to exercise. We'll talk about it then. Aerobic exercise can provide you with good lines, but it is not necessarily good strength. Anaerobic exercise can provide good strength, but not necessarily good lines. For example, some bodybuilders have great muscle dimensions, but their explosive power and muscle strength may not be as great as fitness. It is the reason why people say that external strength is weak, or the training method. This is not to say that bodybuilding has no strength, but a comparison with the same level. For example, compared with Hercules, bodybuilders with upper limb strength look strong and muscular. Hercules looks muscular, so it's hard to say that he has a fat belly, but bodybuilders may not be as strong as Hercules. There is no conflict between losing fat and gaining muscle, but the first thing to do is to lose fat and reduce it to your standard weight. 30% body fat rate is terrible, but losing weight is actually very simple. When you need to gain muscle, you should find a professional coach to take it, so that you won't get hurt and get twice the result with half the effort.

Because I studied Sanda for a while, and Sanda is also a very expensive sport. Why do you suggest losing weight first and then gaining weight? Because strength depends on muscle feeling, not fat. When your body fat is qualified, gain muscle and train muscle strength, so that your figure will not be as big and uncoordinated as a bodybuilder, nor will it look fragile like a thin rib, but a muscular body with lines, strength and coordination. Coordination is very important, and skipping rope is also a good thing. For example, the way bodybuilders walk, their hands swing and swing back and forth continuously. Do you look uncoordinated and mechanical, like fighting? Because of the uncoordinated training methods,

Losing weight and gaining weight does not mean gaining weight, but improving muscle dimension and content. My male 175, from 76KG to 64KG. After three months of Sanda and some strength and shaping training, his weight has increased to 66 kilograms. People don't look fat, but they have a solid circle. Muscle dimensions are larger. If you gain muscle first and then lose weight, on the one hand, it is a matter of body proportion, unless you want to become a strong figure, on the other hand, it is more difficult.

If you want to pursue strength, you must gain muscle and strength training, and gain weight after losing weight. Muscle content and weight determine your fighting ability and strength, which is also the reason why boxing, fighting and Sanda should be divided into heavyweights. 60KG and 80KG are really looking for abuse. Strength and combat capability are completely two grades. Strength comes from strength training and increasing muscle content. At the same time, weight will increase. It is much more difficult to gain muscle than to lose weight. Some people practice for half a year, and eating protein powder for half a year may not necessarily grow 3KG. But losing weight for half a year can reduce 30KG.