There are two situations: a big belly and more meat;

1. More subcutaneous fat:

You are fat everywhere.

This situation requires whole body fat reduction.

Do more aerobic exercise (running, skipping, swimming, HIIT)

2. More visceral fat: there is a "big belly" all over the body.

Pressing feels hard and long-term exercise has no effect.

It is more difficult to reduce.

Ideas about losing weight:

Planning diet, reducing fat, abdominal exercise+shoulder exercise.

① About diet: Eat three meals normally, with 7-8 minutes full.

Protein+vegetables+carbohydrates.

Breakfast: coffee+bread+eggs

Lunch: meat+vegetables+carbohydrates

Dinner: vegetables+meat+a little carbohydrate.

Precautions:

1, reasonably arrange three meals, eat more vegetables and low fat.

Meat (lean beef, chicken breast, fish, eggs, milk, etc. ),

Eat less staple food and mix coarse grains with flour and rice.

2, mainly light, try to reduce.

Proportion of food intake high in oil, sugar and salt.

Drink enough 2000 ml of water every day.

Replenishing water also has the effect of squeezing fat cells.

Exercise to reduce fat:

Aerobic: skipping rope, running, aerobic,

Fight and climb the stairs.

Anaerobic: abdominal shaping, hip and leg training,

Strength training, flat support, etc.

If you have a high body fat rate, it is recommended to reduce fat by aerobic first.

Then combine anaerobic and aerobic to shape and increase muscle.

How to check the body fat rate:

Go to the hospital/gym for testing,

Can fully understand their own fat distribution,

Just be afraid of trouble.

Prepare a personal body fat scale at home for measurement.

Look at the changes of body fat index and exercise.

Precautions for sports:

1, if you want to burn fat more efficiently.

You can do aerobic on an empty stomach! The fat burning effect is doubled,

Suggested time is 20-30 minutes.

2. If you don't have exercise habits, you can cultivate them first.

Choose sports that you can do well,

Exercise 3-5 times a week for 30-45 minutes each time;

Novices can only do aerobic exercise in the previous week.

It will be ready in the second week.

Anaerobic+aerobic combination punching.

4. Be sure to do more stretching and massage after exercise.

Relax effectively to avoid long muscle legs!