Can you really get rid of it if you want to practice? Losing weight is pure physical activity? No technical content? Can you move? Less than 20kg, that is, half a year? But I can't guarantee that you will add something else after you lose it (such as meniscus wear? Ankle arthritis? Achilles tendinitis? Pneumoconiosis or other wonderful things)
Trying to lose you? Can I finish it? It's up to you. It's over. I promise I can lose weight, okay? But other consequences at your own risk? I'll try my best to reduce the loss? But obviously? Do you want to lose weight through practice or so much meat? There must be sequelae? At most, it erupts on the spot or manifests in old age (knee joint? Ankle and sole will definitely have an accident? The diet plan I ask myself is far better than the vegetables and fruits in the rotten street, but the harm to the stomach is inevitable? This is explained in detail in the daily intake below)
Additional instructions? In this case, any pure oxygen-free equipment training doesn't mean anything to you? Is it more efficient to brush your fat first without oxygen based on the fact that you already have a lot of muscles? Body fat is higher than 15, but obviously lower than 20%. How to keep gaining muscle as much as possible while reducing fat? Not like you? So just look at the barbell gantry or something (the basis of fat reduction is that consumption is greater than input? And muscle gain and overnutrition are the guarantee? You are hungry and want to gain weight? I said maybe you believe it? Practice for nothing? Reduce your body fat to at least below 12%
The following is a 4-day and 3-practice cycle.
Drink 1 bag of black coffee on an empty stomach every day (without milk)? Run for 20 minutes in the morning? Walk for 20 minutes.
A
Warm up? 3 kilometers, let's go, okay, full-body stretching.
Cycle training? 50m sprint? Push-ups 10? 50m sprint 65438 sit-ups +00? 50m sprint? High five 10? 50m sprint? Take these three rounds as a cycle? Do it 3~6 times? Rest between groups for 30~60s.
Relax training? Rotation speed combined with 30 minutes (let your heart rate rush to 150? Keep it for 20s? Back to 100? Reserved 10? Rush again? Fall again)
B
Warm up? 3 kilometers, let's go, okay, full-body stretching.
If you have a trailer load in the gym, it is best (such as wheeled scooter, big tires, etc.). You don't have to lift dumbbells with both hands or carry heavy objects when you walk.
Cycle training? Walking with load/dragging fast climbing 100/50m? Skipping rope 100? Walking with load/dragging fast climbing 100/50m? Skipping rope 100? Take this as a cycle? Do it 3~6 times? Rest between groups for 30~60s.
Relax training? Elliptical machine for 30 minutes
C
Warm up? 3 kilometers, let's go, okay, full-body stretching.
Climb the stairs? From the third floor to the eighth floor? 20 tummies? Downstairs? Squat 20 with light load? Take this as a cycle? Do it 3~6 times? Rest between groups for 30~60s.
Relax training? Walk slowly for 20 minutes
The above is the main training? When time is really free? Supplementary training can be added (for example, formal training at 2 pm? Then you can have supplementary training at 8 pm)? 10 push-ups 20 bellies? 10 leapfrog? Take this as a cycle? Just be gentle.
This cycle plan will test three rounds to determine your physical fitness? After that, it will last for 5 rounds and rest for 3 days each time. Continue? Plan once every cycle but make sure you can't change it (can't you finish grinding your teeth? Don't add the last 1 time even if it is easy to complete. The next cycle will have gains and losses according to the previous situation.
Should we adopt a dynamic diet model? Eat less and eat more? The three of them are indispensable for dinner? Do you need proper supplements before practice and before going to bed? But don't eat for 1.5 hours after training.
Daily intake of body weight kg figure ×5g carbohydrate? × 1g protein? × 0.5g of fat
What's the figure of weight kg ×3g carbohydrate in day B? × 1.5g protein? × 1 g fat
C daily intake of body weight kg figure × 1g carbohydrate? ×2g protein? × 1.5g fat
Eat weight kg body× 0g carbohydrate on rest days? ×2g protein? ×2g fat (You will eat meat, eggs and sugar-free vegetables on this day? You can't even touch milk)
Gradually increase the intensity? And eat less and less? Completely cut off carbon on the rest day? Even if you lie still. Fat will still be forced to burn.
There was a big misunderstanding? Eating noodles and rice is far easier to gain weight than eating meat? Even pork belly with high fat content. Fat formation has nothing to do with protein? But the wear and tear of the body needs protein to repair? So protein is essential? Repairing body fat is far more difficult than you think? It is essential to maintain the normal metabolism of fat (androgen is a kind of lipid? The hazards of excessive fat deficiency include but are not limited to impotence? Endocrine disorder? Hair loss, etc ) So you eat a certain amount of fat every day? Can all the sugar that can't be consumed be converted into fat without pressure? Therefore, controlling carbon dioxide is the main content of our plan.