Diet: generally adopt low carbohydrate-the staple food is divided into three meals until you are not hungry, and occasionally eat one day a week normally. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism.
Exercise: anaerobic half an hour plus aerobic exercise for 40-60 minutes is the best. Jogging for 40 minutes requires aerobic exercise. Aerobic exercise is defined as heart rate 1 10- 140. As far as breathing is concerned, you don't have to breathe. Aerobic exercise time is also increased by a few minutes per week, so as to maintain strength. If you can't keep jogging for 40 minutes, you can walk for a while. You can practice equipment, or you can go without oxygen for 30 minutes with your bare hands. You can practice most parts of your body once, or you can exercise one or two parts a day. If not, do aerobic exercise. Do aerobic exercise after anaerobic exercise.
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. If the purpose of your dumbbell fitness is to gain muscle, do dumbbell movements from 8RM to 12RM every day, with 3 to 8 groups of 8 to12 in each group; If the purpose of your dumbbell fitness is to keep fit, do the related dumbbell movements 15RM to 20RM every day, and do 5-6 groups for each movement, each group 1520.