Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is needed for muscle building. You can eat more of these foods for three meals; You can take the method of eating less and eating more meals, and you can't eat too much per meal. The interval between exercise and diet should be 30 minutes to 1 hour, and the absorption after 30 minutes of exercise is better than usual. If it is inconvenient to eat at ordinary times, you can have some protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first). You can eat one or two spoonfuls of muscle gain powder or protein powder 30 minutes after exercise.

The abdomen is the center of gravity of the human body, so the fat in this place is often one of the places with the most accumulation. If careful aerobic exercise makes people thinner and thinner, you can do high-intensity aerobic interval training. High-intensity aerobic interval training can even increase muscles.

High intensity intermittent aerobic training to lose weight;

1, jump in place for 3 minutes+sit-ups 1 min;

2. Jump in place for 3 minutes+squat with bare hands 1 minute;

3. Jump in place for 3 minutes+push-ups 1 minute;

4. Jump in place for 3 minutes+supine leg lift 1 minute;

5. Jump in place for 3 minutes+squat with bare hands 1 minute;

6. Jump in place for 3 minutes+plate support 1 minute;

7. Jump in place for 3 minutes+reverse flexion and extension push 1 minute;

8. Jump in place for 3 minutes+sit with your legs closed 1 minute;

9. Jump in place for 3 minutes+supine knees and hips 1 minute;

10, jumping in place for 3 minutes+supine knees and legs closed 1 min;

Precautions:

The important thing is that there is no rest time in the middle (if you really can't persist, you can rest for about 5 seconds, or wait until your physical strength is restored before changing stations and jumping)! This set of movements is a combination of low-intensity in-situ jumping and high-intensity exercise movements, which can exercise abdominal muscles and lose weight all over the body. Do it about 3 to 5 times a week.

PS: Search "How to lose belly fat-sports knowledge-Baidu experience" to find action pictures.