Sticking to exercise for three months means that you have entered another stage of losing weight, and your training plan, training methods and eating habits need to be completely adjusted. Actually, don't worry too much. As long as you stick to it, you will still lose weight. It's best to make some simple adjustments in the plan. The following scheme can be referred to. This is an adjustment to your current training. I won't elaborate on some detailed training methods or technical movements.

First of all, your exercise time and mode should be adjusted accordingly; In the strength training method, you can do this:

On Monday, the upper limbs and abdomen are trained, and the combined exercises that can be done include chest bench presses (dumbbells or barbells) with small weight and multiple times, and the series is 3-5 groups. According to the schedule, the next step is triceps training, such as arm flexion and extension of dumbbells. Then abdominal exercises, five groups in series, the number of each group is used up. Then you can run for 40 minutes, mainly jogging, and then jump rope for 30 minutes. Stretch and relax for not less than 10 minutes after exercise.

Tuesday: back+biceps+waist, the same small weight many times, any action, such as pull-ups. Aerobic jogging for 45 minutes;

You can practice lower limbs on Wednesday, such as squat, stride squat, long jump, weight squat and so on. The number of each action is not less than 60, and the number of groups is more than 5.

You can have a rest on Thursday or do aerobic exercise alone.

Friday is mainly full-body exercise, such as 10 group low-weight fast-paced bench press and chest step exercise, or 100 group push-ups, and then rowing with dumbbells, with low weight, fast pace and multiple groups. Each part is a training node. After a chest group, practice the back group, then practice the biceps and triceps, then practice the abdomen, roll up the abdomen or sit-ups until the count is exhausted. After that, a group of squats can be carried out with no load, starting from 100 times; The rest time after each part of exercise is 40-50 seconds; Repeat this exercise three times in a row. You can run at a low speed for 40 minutes and keep your heart rate at 60% of the maximum heart rate.

On Saturday and Sunday, if you have time, you can walk for 50 minutes in the morning. If you have no time to rest, you can adjust your training plan after one month.

In terms of diet, you can eat at will in the morning and afternoon, but don't eat too much, just eat enough and reduce the intake of snacks; Dinner is light. Try not to eat after 19: 30. If you exercise, drinking milk is a good way to help you relieve fatigue.

Finally, exercise is a continuous process, but if you keep repeating the same exercise, your body will adapt. When the body adapts, it will lose weight for a while, but don't worry, it will lose weight. You just need to make the necessary adjustments to your exercise style. Or increase the amount of exercise, or adjust the eating habits, or change the way of exercise. In short, it is a word: change.