First of all, my height is 175cm. My weight before exercise was about 126, and my body fat was less than 20%. The whole person looks neither fat nor thin, but there is obvious fat in the abdomen, and the muscles on the body are not very strong, and there is no three-dimensional sense after fitness. I guess the topic is similar to my previous situation.

Later, I learned a fitness instructor and began to understand that my weight is actually low in the fitness crowd. The reason why some parts look fat is because the body fat rate is a little high. Later, with the continuous enrichment of fitness knowledge, I began to know that it is necessary to focus on muscle training and then assist aerobic training.

So I started to practice muscles, about five times a week, chest, back, legs, buttocks, biceps brachii, triceps brachii, abdomen, taking turns to practice muscles, and two days I would do aerobic training for 20 minutes after training. Of course, the aerobic exercise I do is not a simple running, but a high-intensity interval training (tabata). The simple point is to go all out for 20 seconds, plus a rest of 10 seconds, and cycle for 20 minutes. Burning fat is much better than running for an hour. Of course, there will be many kinds of movements here. Let's give a simple example: 20 seconds of battle rope+10 second rest. Of course, the movements here can be changed at will, but the movements with multiple joints and muscles are better.

My members are doing rope training in tabata.

Then I greatly increased protein's intake in the diet structure, eating more vegetables, chicken breast, beef and so on. Later, I bought protein powder (similarly, protein powder is the most cost-effective when protein takes it). In this way, in less than two months, my weight increased to 14 1 kg, and my body fat rate decreased to 17%. Although I have gained weight, the volume of fat under the same weight is more than three times that of muscle, so I look thinner than before, but my figure is much better than before.

This is a simple experience of mine. I think we should be about the same, so I share it here, hoping to help the subject get a good figure.

Hello, I'm glad to answer your question! First of all, you want to lose weight because you are not heavy, which shows that you have higher requirements for your body! For example, two people with the same weight may have different bodies. One may be a fat man and the other may be a muscular man! The important factor here is that body fat rate is determined by muscle content! So to be precise, you want plastic surgery, not weight loss! This requires a plan. Generally speaking, you should decide according to your actual situation. First of all, if you are not fat now, all you have to do is gain muscle. We need to change our eating habits, eat more high-protein foods and do strength training in sports. Need a plan, how to train several times a week need a plan. Stick to it, I believe your figure will definitely change! Weight is not important, what matters is body fat rate. Generally, more than 20% and 25% of men are considered obese. There are obvious abdominal muscles in the normal 15% range! Women are generally 25%, and below 20% have vest lines. Finally, I wish you a good figure and good health!

Weight is not heavy, what you need is not to lose weight, but to get in shape. That is, gain muscle or lose fat. Or coordinate the order of muscle gain and fat loss according to your own situation. I think you must feel that you are not heavy, but you don't fit your ideal figure as a whole. Rolling iron will make you different.

Do not lose weight, exercise normally.

Drinking slimming juice is safe, efficient and reliable!

There is no need to lose weight if you are not overweight. Just pay attention to dressing and matching strengths and avoiding weaknesses.