Diet: Eat steak, because steak can "make" muscles more than other protein. At the same time, steak can also help increase the content of testosterone and amino acids in the body. Testosterone can enhance your load-bearing ability and exercise more muscles. There are also some foods rich in magnesium that can help to grow muscles, such as almonds, chocolate broccoli and brown rice. Specifically, you can refer to the food with long muscles, and don't eat greasy things, which is not good for weight loss or health.

Exercise: If you want to have even lines and exercise, I think swimming is the best way to lose weight. You can lose weight anywhere you want. Only by changing living habits and doing full-body exercise will fat disappear naturally. The stomach and chest are not particularly difficult places. I know that many people lose weight first, but their stomachs are still bust. Some girls will be very upset about this.

There is an aerobics without equipment that I took off the internet:

Abdominal muscle training's method of Royal Special Forces 1, the essentials of thigh hand sliding: lie flat, press your chin on your chest, put your hands on your thighs, slide your hands along your thighs to your knees, slowly lift your upper body to at least 10 cm from the ground, restore to its original state, and repeat the exercise. Key stimulation site: upper abdominal muscle 2. Essentials of head touching knees: lie on your back, hold your neck with your hands, put your knees together, and raise your head at the same time so that your head touches your knees above your torso. Raise your knees as long as possible. Finally, put down your head and knees and let them fall back to the ground. Key stimulation sites: upper abdominal muscle group and rectus abdominis muscle group 3. Main points of controlling legs and abdomen: lie on your back, put your legs together, make a 45-degree angle with the ground, hold your neck with your hands and slowly lift your upper body. Key stimulation sites: upper abdominal muscle group and rectus abdominis muscle group 4. V-shaped double-headed action essentials: lie flat, legs off the ground, at a 45-degree angle, and touch your toes with your hands. Key stimulation sites: lower abdominal muscle group and rectus abdominis muscle group 5. Main points of bending the body and running with wheels: lie on your back with your hands on your head, cross your legs and run with wheels when the upper body is lifted, and twist the upper body so that the left and right elbows touch the left and right knees. Key stimulation site: external oblique muscle 6. Main points of straight leg lifting: lie flat, legs straight, hands on both sides of hips, palms down. Straighten your legs, tighten your toes, and lift your legs almost perpendicular to the ground. Abdominal muscle training Act of US Navy 1, essentials of kneeling: lie on your back, bend your knees, keep your feet off the ground, hold your neck with your hands, sit up, touch your knees with your chin, lower your upper body, and be flush with the ground, but don't touch the ground. Complete this exercise in turn. Key stimulation parts: upper abdominal muscles 2, sit-ups essentials: feet fixed, hands holding the back neck, legs straight, and then sit-ups. Note that the arms are not hard and the abdominal muscles are strong. Key stimulation sites: upper abdominal muscle group and rectus abdominis muscle group 3, 180 degrees. Action essentials: fix your arms, lie on your back on a flat or inclined plate, bend your knees 45 degrees, lift your knees sideways to abdomen, and then turn directly to the other side. Key stimulation sites: lower abdominal muscle and external oblique muscle. 4. Straight leg hip lifting essentials: fix your arms, lie on your back on a flat or inclined plate, keep your legs upright, and concentrate your thoughts on the lower abdominal muscles to lift your hips. Key stimulation site: lower abdominal muscle 5. Essentials of right-angle support action: support the ground with your palm or fist, and try to close your abdomen and lift your legs. Key stimulation sites: lower abdominal muscles and rectus abdominis 6. Main points of abdomen: Fix your arms, lie on your back on a flat or inclined plate, bend your knees at 45 degrees, concentrate your thoughts on the lower abdominal muscles, lift them hard, make your knees as close as possible to your chest, and be careful not to touch the ground when you put them down. Key stimulation site: lower abdominal muscle group suggestion: 1. The thickness of the whole body sebum determines whether the abdominal muscle lines are clear, so the overall fat reduction is the premise of whether abdominal muscle training has obvious effect. 2. Most of the training of abdominal muscles will not use weight-bearing exercises, because you can concentrate more when doing movements with your bare hands. 3. Every abdominal exercise must start from the lower abdominal muscles, because the muscles here are the most prone to fatigue. Primary training: choose a set of "special" movements to practice twice, and change to another set of exercises next week to keep it fresh. Intermediate training: choose a set of movements, three times a week. Advanced training: three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon.

There is another one written by others, which you can refer to:

I practiced abdominal muscles for two months, from a small belly at the beginning to eight pieces of iron that are slightly sexy now. It is not easy. I will leave tomorrow. Today I will share my experience with the landlord:

First of all, you have to understand that everyone has abdominal muscles, and the difference is only the degree of development. Your abdominal muscles are "hidden" because: first, your stomach is a place where fat is easy to accumulate, and yours is no exception, so the first step is to lose fat. This step is the foundation. Here's how to reduce it. The second step is to gain muscle, that is, to practice muscle.

Next, I will share my experience and knowledge with you: the exercise we want to do is very simple, that is, sit-ups (hereinafter referred to as sit-ups). Don't be discouraged. My method is very special. In the first few days, do anaerobic exercise before doing sit-ups. I ran for a week, and then I only did supine for more than a month. I want to make it clear that one week is not enough. Just remember that the longer you have to run, the better. You can slow down. Scientific research shows that fat doesn't start burning until 20 minutes after people start sweating, so run as long as possible to prepare for the next supine. Next, I teach the landlord how to do supine. Various opinions on the internet may be better than mine, but mine is also summed up from many methods on the internet and I improved it myself. The landlord might as well try lying flat on the bed and bending his legs (there is an opinion on the internet that you should pinch your legs, but according to my personal experience, pinching your legs is not only not conducive to exercise, but also easy to lose balance. I have my legs apart. Then put your hands on your sides, not open your arms, but on your toes. Here, I want to make it clear that the general impression is that people hold their heads with both hands, but holding their heads with both hands is much more tiring than putting them in front, which may be a big blow to friends who just started exercising (it will not work if they don't do it for several times). I suggest you follow my method first, and then improve it if you think your head can bear it later. Anyway, I've been putting my hand in front of me until now. There is a second point that needs to be explained, that is, the problem of feet. I have practiced abdominal muscles many times before, but I have to give up halfway. There is a simple reason. The more I feel that the effect is not good, the culprit is the foot-the foot can't be fixed. When it is strong, it is fine, and it can be guaranteed not to tilt up. However, when it is very tired, it is inevitable that it will go out of shape, resulting in poor results. When I first started practicing this time, I also found many friends online to find ways to arrange my feet. Slowly, I found that my feet were not only unstable, but also a good measure. As for the following. In short, your feet can't be fixed, because once your feet are fixed, your other muscles, especially your leg muscles, will exert force when you do sit-ups, so the exercise effect of your abdominal muscles will be discounted, so do as I say, and after paying attention to these movements, focus on your stomach (I suggest you practice naked, if possible. Don't laugh, watch your muscles swell up and motivate yourself to work harder than anything else, right? ), and then there is the classic action-get up with your abdominal muscles, then lie down and get up again. . . . So to what extent? This is the measure I mentioned above. There are two criteria: whether there is pain in the first abdomen, and whether your feet can be safely placed on the bed. If these two standards appear first, congratulations, the effect of this exercise will be achieved. Today's exercise is over. If the second criterion appears, you can choose to call it a day, or take a break and continue practicing. Well, it seems that I have told you all my experiences here, but I haven't, because there are two major problems that must not be ignored:

First, many people have such a question. I often see friends on the Internet who want to make detailed plans, such as making several at a time several times a day. My feeling is that others can't give this because everyone's situation is different, but I can tell you some basic standards, which are enough for you to use: First, does the landlord know people's big muscle groups (abdominal muscles belong to big muscle groups)? Hehe, I looked up a lot of information to practice this abdominal muscle. It takes 72 hours, and 18 hours can recover about 90%. And muscles will only be effective if they are restored to a certain extent. Therefore, if the abdominal muscles still hurt, it will only make your stomach ache. It is suggested that the landlord practice three times a day at the beginning of each week, and do less each time. I feel sour. Just make a few more. Finally, according to the muscle law, it is good to do it once every two days, but you must ensure that your muscles are sore and can't be sore again, and then wait, not necessarily two days. When the muscles are not sore and you feel a little "recovering from a serious illness", practice again. This law, in conjunction with the two measures I mentioned above, can basically give you some direction.

Secondly, there is a second big problem. After a period of practice, you may be pleasantly surprised to find that the small belly is gone and replaced by pieces of strong and sexy muscles. You can't help but be overjoyed, but if you look closely, it seems wrong. Why do I only have four or six abdominal muscles? I can tell you, in general, this is the case, because the effect of traditional supine exercise on the lower four muscles is not as good as that of the upper two muscles, which is also a problem that occurred when I was about a month old, and then I found another way, that is, another way: it is very simple, lifting my legs. Lie flat on the bed with your hands stretched naturally and supported at your sides. Note that it keeps you balanced, not supported by your hands! Then raise your legs to about 45 degrees, and then you won't force your upper abdominal muscles. Then be careful not to put your legs down on the bed and lift them up when you are near the bed. Practice this for about two weeks, because you have the foundation of the upper four blocks (traditional supine is not to exercise the lower four blocks at all), and you can come out.

Our classmates accepted the guidance of another coach. The boy used to be tall and strong. He said that he jogged 2000 meters every day for the first three days, then increased to 3000 meters, and a week later it was 4000 meters. It's just over 30 days after a winter vacation. He looks like a different person when he comes back! The figure is particularly good! I lost all the meat in my stomach before and insisted on going to the gym every day.

The recognized method is sit-ups, and some people have investigated it. The effect of slow speed is not obvious, and people are different. You can try.

The most important thing to lose weight is perseverance. Many people will do whatever it takes to achieve their goals. Personally, I still think healthy methods are the most important. Why do you have to suffer again when you are old for beauty? Exercise to lose weight+healthy diet becomes a habit. This is a lifelong benefit. Even after a month, I hope you can get rid of bad habits and keep in shape. My father has diabetes, and I have been to all the Chinese medicine doctors I have seen. The doctor said that you must not be fat and control your weight. I'm really determined to give up fried puffed food and all kinds of sugary drinks. At first, I felt sick all over. Later, I got used to not eating fried and greasy things. I replaced all the cooking oil at home with olive oil. My skin has improved a lot this year. It can be said that it is white and tender. I got a lot of pimples last year, but they are all gone this year.

As long as you are willing to persist in believing that you will succeed, this process must be painful! ! ! Come on, practice! ! ! Haha ~