Warm-up can quickly adjust your body to exercise, reduce your risk of injury, and make your subsequent exercise get twice the result with half the effort.

Step 2 train on a treadmill

Losing weight requires a lot of aerobic exercise so as to burn fat quickly. In the gym, the most aerobic exercise equipment is the treadmill. First find a treadmill, warm up at a low speed of 10 degrees for five to ten minutes, then walk or run for thirty minutes. Finally, don't stop immediately, walk slowly on the treadmill for ten minutes to stabilize the blood circulation before stopping.

3. Bicycle training

Another device in the gym that can burn fat quickly is a bicycle, which has a significant effect on reducing leg fat. Find a bike, because it doesn't need to adjust the speed and start exercising at the speed you want. After about 15 to 30 minutes, you will feel your legs are particularly heavy, and then you can rest.

4. Strength training

After aerobic exercise for a period of time, you can improve your basal metabolism through muscle training. After basal metabolism is improved, fat burning can be increased.

5, a reasonable diet

Some friends may not eat a lot of food to lose weight, which is actually wrong. In the process of losing weight, it is enough to refuse greasy, spicy and other foods. If there is no normal diet for every meal, it will not only fail to lose weight, but also cause health problems.