According to your height, your figure is not very fat. Having a belly proves that you don't like sports. I probably don't exercise much at ordinary times. People who love to sit have a big belly. You get tired when you move. Tired is annoying. Tired of moving. So from now on, you need to act.

In fact, weight loss and fitness come together. Just focus on that aspect.

If you just want to lose weight, it is essential to reduce the quantity and quality of food. So my suggestions are as follows:

1: I want to tell you that all fat people love to eat. If you can't control your mouth, you can't lose any weight. All diet pills can't lose weight, only exercise is the only way to lose weight. If you can persist, you will make the right choice.

In general, no matter what kind of exercise you use, it is suitable for losing weight. The key is that you should learn to persist. A person struggles with himself all the time. If you win in reality, you win, if you lose in life, if you win in thought, you lose. This is a very abstract sentence. So you have to think about it to understand.

Let's talk about how to exercise. If you just want to lose weight, there is a simple way to eat normally in the morning and at noon, but don't eat all the time at night. Remember this is the principle. Including all snacks, no more eating.

If you really can't stand eating at night, you can only eat fruits without any calories, generally referring to things like cucumbers and radishes, but after the final transition, you will stop eating at night. Can't drink sweet water and drinks.

You can do any exercise you want, except gym exercise, such as running, jumping and skipping rope. It's annoying to do only one kind of exercise, so it's necessary to do a variety of exercise AIDS, and so on.

The time for each exercise should not be less than 30 minutes to 60 minutes. The key is whether your exercise intensity is extreme.

You have achieved the above points, and generally you will lose five to ten pounds a month.

Two:

Tell me about your exercise plan in the gym. Don't waste those equipment. You said that your figure is not good-looking, you have no abdominal muscles, no chest muscles and few muscles on your arms, which means that you really don't exercise much at ordinary times. So according to your idea of growing muscles, make the following fitness methods.

1) Fitness Program:

Monday:

Chest+three heads

Horizontal barbell press 8- 12RM (each) X3 group.

Tilt dumbbell press upward 8- 12RM

Tilt up dumbbell bird 8- 12RM

Sitting posture E-Z bar barbell neck and back arm flexion and extension 8- 12RM

Lower the rope 8- 12RM.

Wednesday:

Bei+ertou

Wide grip pull-ups 8- 12RM (piece) X3 group

Bow barbell rowing 8- 12RM

Neck front pull-down 8- 12RM

E-Z bar barbell bending 8- 12RM

Tensile bending 8- 12RM

Friday:

Shoulder+abdomen

Sitting dumbbell press 8- 12RM (each) X3 Group.

Standing dumbbell side lift 8- 12RM

Rowing vertical 8- 12RM

Sit-ups 15-20 minutes

Leg lifting 15-20RM

Legs. Thigh, calf, hip.

Squat 10- 15RM (one) X3 group

Leg lifts in sitting position 10- 15RM

Leg flexion and extension 12- 15RM

Leg bending 12- 15RM

2: I wonder if you can afford this plan. If not, there will be less.

If you don't have any problems in time and money, you should find a coach to take you to practice. Otherwise, according to your current training plan, your body will have problems, but it will be counterproductive, so you don't have to taste it. Right?

Training can't be implemented by making a plan yourself. Here,

1- including warm-up before training, how to warm up,

2- Slow cooling after training.

3- Also, it takes a long time to get a good figure, not just a few moves.

4- When training at the same time, you should match some ingredients, crude fiber drugs and the like,,,,

I can't say a word or two clearly on the internet. I suggest you find a coach if there is no bad money in your wallet. Because you only practice and don't eat, your figure will not be good, and you will get twice the result with half the effort.

In addition, eat more crude fiber and drugs. This will make your muscles grow faster. Generally, it takes about three months if it is fast. If you have time. The amount of training every day is only two to three hours.

This will accelerate the loss of your fat and make you grow a muscle.

One more thing, muscle building and weight loss are just different exercises. Losing weight is aerobic exercise, and long muscles are anaerobic exercise. I think you do anaerobic exercise in the gym 135. You don't have to do anaerobic exercise at other times. 1357 Do aerobic exercise for 40 minutes every day. Strengthen aerobic exercise. Anaerobic exercise is carried out during the day and aerobic exercise is carried out in the afternoon or evening.

I hope my reply is useful to you. Get it moving as soon as possible.