Second, losing weight is very easy without any technical difficulty. The key is persistence.

What is the principle of losing weight? Make it clear to yourself: If you consume more calories than you consume every day, you will gradually gain weight, otherwise you will lose weight.

If you don't exercise regularly, your cardiopulmonary function or physical strength can't meet the requirements of losing weight, because no matter what exercise you do for a period of time, maybe 5 minutes, maybe 10 minutes, you will be too tired to move, so the first step is to improve your cardiopulmonary function.

Among the sports listed above, spinning (fat-reducing cycling) has the highest requirements for cardio-pulmonary and leg strength. You can start with this.

For the first time, you may not be able to do half of the primary spinning course. The next day, the third day and the fourth day, your thighs will be very sore. It's okay. What should you do? Wait until the thigh is not sore, then continue the class. You will find that the thigh reaction will be much less the next day after class. Later, after class the next day, you won't react.

This cycle is 1 month, and it won't have much weight loss effect, and even your weight will increase, but your heart and lung function will rise linearly and you can start to lose weight.

Pick any class you like in the gym. It is recommended to exercise more, but you should focus on your own interests and take classes. Go to the treadmill after class and run for 40 minutes at 8: 00. What? Can't run? It doesn't matter, just slow down to 6 and go. It will take 40 minutes anyway.

Then do abdominal exercises, anything. At first, maybe you can only do 65,438+00 standard sit-ups. It doesn't matter. Add more slowly, make enough 200 (multiple groups and various forms), and call it a day and go home.

In other words, as your cardiopulmonary function and abdominal strength increase, you will eventually form the following exercise pattern at least three times a week.

Fitness class+jogging for 40 minutes+abdominal exercise 15 minutes.

Pay attention to diet while exercising. Please note the following points:

1: Don't eat more than now (simple)

2. Stop eating dinner. I am really hungry. Eat some egg whites (not egg yolks).

Try not to eat pork. Really greedy. You can eat something. Of course, mutton, beef, dog meat, fish, shrimp and crab don't matter.

If you want to lose weight quickly, if time and energy permit, it will be better to get up in the morning and jog for 40 minutes+abdominal exercise, and then have breakfast.

Ps: If you think jogging for 40 minutes is too boring, you can use a 20-minute variable-speed running instead, and the effect is better. However, I guess your body can't stand it. Take your time.

1 year, if you can stick to it like this and don't lose weight, I'll jump on the Huangpu River.

After you get used to it, you will find it is not bitter at all. On the contrary, sports will be your pleasure.

Work hard, my friend.