180cm, 92kg I think your body fat should be high. Although you say you are strong, you must have a lot of muscles and fat ~ so you should lose weight first, not lose weight ~ It means that some people are as heavy as you, but their body proportions and muscle content are good, so people are very thin ~ So you can't stare at the weight scale every day, which will dampen your confidence in losing weight without losing weight.
Second, if you want to reduce fat, how to reduce it? There are only two ways for people to reduce storage, one is to reduce input, and the other is to increase output. These two things must be done, but the premise is to stay healthy. People who don't eat at night have great determination and can persist for a long time, which shows that you have strong perseverance, but the effect is not good, which will make your body collapse. You can't treat yourself as a girl ~ So reducing fat depends on the exercise consumption of body muscles ~ The more muscle content, the easier it is to consume fat ~ ~ ~
Third, then, can you lose weight just by exercising? There is a very important biological problem here. How do people consume fat? First, you consume carbohydrates and glycogen in your body, then you consume fat, and at the same time, you also consume some muscles. So if you go to the gym by bike as soon as you get up, you have to run for about 40 minutes to consume carbohydrates and glycogen in your body. Then it's your turn to get fat, but you are already bored. . . So everything is in vain. . . Therefore, the correct way should be to jog for ten minutes first, and then train for an hour or so with strength training equipment to practice muscles. When you are bored, it is also the time when your body's glycogen and carbohydrates are exhausted. Well, now is a good time to burn fat. Go running for half an hour. . . You lose fat super fast!
Fourth, we should still eat dinner, because after the afternoon exercise, we should add protein, milk, eggs, beef and so on. After the training. You can boil chicken breast in white water, which is very good. Only in this way can your muscles grow rapidly and your fat will be consumed more easily ~ you can't eat after 8 pm, but you can drink a bag of milk ~
Finally, fitness can't be quick and quick. So many people exercise, and people with good figure and physique are persistent after mastering the right methods. Most of them are in good condition for more than half a year. You should like your body shape change, not your weight ~
I'll give you a training plan ~ the idea is basically like this. The training plan has to be adjusted every month. ~ if you look at it, you will find that you have to practice your abdomen every day ~
First of all, if you want to practice chest muscles, you need a dumbbell with adjustable weight.
Warm up for ten minutes, run, leg press do some push-ups, and then.
Flat dumbbell bench press 4X 12 bust.
Inclined dumbbell bench press 4X 12 upper chest
The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.
The parallel bars bend and stretch 3X8 under the chest (reducing nipple fat and refining into square chest muscles must be done with the chest).
As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.
Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)
Take a day off (still doing abdominal muscle tear)
Practice back+double-headed pull-ups (no one can help you hold them). Six groups of 4~ 10 depend on individual situation.
One-arm dumbbell rowing (watching videos online, I can't explain clearly ~) Take a break between the six groups, not too long, one minute at most.
You must know how to do this action of practicing two heads.
The next day, shoulder exercises+leg exercises+dumbbell side lifts+dumbbell front lifts (in the super group, one action is finished and then another action is done without rest) 4x20.
Dumbbell rotary lifting 4X20
Walk 4X20 with dumbbells in hand (the action is very simple, available online).
One-handed dumbbell and one-legged heel 4X 15.
Abdominal ripper
This is a comprehensive fitness program. If you think it is necessary to strengthen chest exercise, do more push-ups and sit high on the mat, so that your chest will be full and won't sag ~ do it every other day ~
As for the abdominal muscles: so many people will do sit-ups, why are so few people coming out of the abdominal muscles?
The intensity is not enough ~ I checked the video of abdominal ripper on the internet and did it for half a year, from fat belly to eight-pack abdominal muscles ~
If you are determined to come here, of course, you can do less at first, but the movements should be standard ~ If you don't have this perseverance, you don't have to do sit-ups, which is a waste of time ~ As for flexibility, you can't practice in the gym, but playing basketball or boxing more is very effective ~ Dude, fitness means making up your mind, not working hard, experiencing more, persisting and keeping in shape for more than three months, which is actually not difficult ~