How can fat people lose weight when they go to the gym? Many people are obese. There are many reasons for obesity, generally because you can't control your mouth and can't walk. Obesity is harmful to their health. Let's see how fat people go to the gym to lose weight.

How do fat people go to the gym to lose weight 1 1. Fat people lose weight schedule:

1, preheating

If you really can't keep up with your physical fitness, or your weight is high, the speed of the treadmill can be set between 6.50 and 7.00 (depending on your height, if you are short and heavy, you will slow down accordingly), which can prevent your knees from being crushed by your own weight. Then run 10 minutes, walk for 5 minutes, and then lengthen the time with the improvement of physical fitness.

2. Aerobic exercise

The popular explanation of aerobic exercise is the type of exercise with smooth breathing, low intensity and long duration. Complete a certain amount of exercise in a certain period of time through continuous or repeated activities. During the whole exercise, we can successfully complete the breathing process, but the difference is that breathing is slow and fast. For example: long-distance running, swimming, skipping, aerobics, cycling, mountain climbing and so on. And the corresponding fitness equipment is: Chen Han treadmill, exercise bike, elliptical machine, mountain climbing machine and rowing machine.

Do sit-ups after running, according to your own situation, for example, do 15 groups, rest 1 min, one * * * four groups. It is worth noting that your legs should be arched and your hands must be behind your head. Don't touch your legs completely when you get up. Don't put them all down when you fall. Your abdomen should be tightened, because you exercise your abdomen, not your spine.

3. Strength training

Finally, do equipment training under the guidance of the gym coach. If the weight content is high, it is necessary to choose a training plan with light weight and many times. Don't worry that the muscles you exercise will make you look "stronger", because people who exercise to lose weight have less muscles and lose them when sweating, so doing equipment training can only prevent your muscles from losing too fast! Girls are also suitable for equipment training whether they are slimming or losing weight!

Second, the main points of fat weight loss:

1, being fat is a very simple thing.

But why are there so many fat people in the world? Because they don't exercise, they don't exercise, they give plans but don't carry them out. There are many kinds of plans, each of which can make you slim down, but it's useless if you don't stick to it. During my private education, I made plans for many people. Sometimes I force my members to stay on the treadmill for an hour and a half. Later they complained to me that I abused them. Other people's plans are some equipment plus yoga and aerobics. I brought them here to play the treadmill, but doing that kind of low-intensity yoga and aerobics didn't have much effect on reducing fat. In the end, you will only become a soft fat man. Once again, we must persist!

2. Diet is very important for reducing fat.

There is jargon in the industry, practice 3 points and eat 7 points, which shows the importance of diet. The diet must be low in oil and salt, and the carbohydrates in dinner must be controlled. I will arrange an indulgence day for you once a week. You can eat whatever you want, but the quantity must be controlled. Like Haidilao and Mala Tang, we eat little or even nothing. That's not a good thing, it's alcohol. Drink less or even not during fat reduction.

How does the fat man go to the gym to lose weight? 2 How do fat people lose weight in life?

1, drink plenty of water on an empty stomach

Don't underestimate drinking water, it is very helpful to lose weight. In daily life, drinking a glass of water on an empty stomach in the morning and before lunch and dinner can moisten the stomach, wash away excess toxins in the body, promote metabolism and effectively increase satiety. It is the simplest way to lose weight and detoxify.

2. Take a walk for 20 minutes before meals.

Proper exercise before meals can reduce appetite. If you don't have enough time to walk, you can take a few deep breaths or stretch before meals. People who want to lose weight can do some cardio-pulmonary activities, such as running, indoor walking machine or cycling, or strengthen muscle stretching.

3, you can also stovepipe when washing in the morning and evening.

Brushing your teeth every morning is a good time to lose weight. Don't stand still when you brush your teeth. Try to stand on tiptoe 15 seconds and then slowly put it down. Better repeat it three times. In addition, if you brush your teeth for a long time, you will find that your teeth will become whiter and whiter.

Step 4 do aerobic exercise

People who want to lose weight must do more aerobic exercise. Aerobic exercise helps to reduce subcutaneous fat, reduce the volume of subcutaneous fat and promote digestion and circulation. Such as skipping rope, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.

5, put an end to ready-made fast food

If possible, cook as many dishes as possible from scratch. Ready-made fast food often contains a lot of preservatives and other unnecessary additives. Cooking from scratch can ensure that the food you eat is healthy and nutritious.

6. Quit your food addiction

Research shows that 19.9% people have food addiction. If you are suffering from persistent food cravings and can't control your food intake, consider asking for help. Because you can't lose weight with food addiction.

7. Start using small bowls

A surprising study shows that using smaller plates can really help people eat less. This may sound strange, but it really works!

8. Eat vegetables at every meal.

Don't focus on stopping eating pizza, potato chips, bread and meat. Try to put more vegetables on your plate. Make sure that half of your meal contains vegetables and put them on a small plate.