Let's share some experiences. My methods are exercise (30 minutes anaerobic +5 kilometers running) and diet control. Everyone knows the formula, consumption > intake (what I said before is too simple. Here is a supplementary principle. We consume calories every day. Eating calories is eating. Heat consumption mainly depends on basal metabolic rate and exercise consumption. When intake and consumption are balanced, our weight will not change. When the intake is greater than the consumption, our weight will increase, while when the consumption is greater than the intake, our weight will decrease. Therefore, the process of reducing fat is actually to create such a process that the consumption is greater than the calorie intake. We exercise to increase calorie consumption, and control diet to control calorie intake, which leads to the calorie gap. In fact, no matter what you do, physiologically speaking, as long as there is such a calorie gap, you will definitely lose weight.

1, what do you need to prepare? In the process of losing weight, I bought diet pills, diet replacement and spinning bikes. I spent a lot of money, but it was an egg. I bought two kinds this time, a pair of dumbbells (20KG adjustable), a Decathlon running suit, and robbed my wife's yoga mat. Oh, yes, I also bought a pair of knee pads. At the beginning of running, the base is too large, and it will inevitably hurt if you run too much. You can rest assured with knee pads. That's enough. Dumbbells, clothes, knee pads, yoga mats. What are clothes for? I advise you not to waste money ~

2. how to move? Do anaerobic for 30 minutes first. What do you do? Thanks to @ Lu Letian, his official WeChat account has a set of elementary and advanced actions, which I basically did with reference to Lu Letian's plans and actions. Later, I learned more and added some other moves. I think the core movements of anaerobic are squats, push-ups and buttock (I couldn't do it at first 1 push-ups). . We had to start with kneeling push-ups and then 1. Two. . And thanks to @ Binka. I have read every article in the hardcore fitness column and really benefited a lot. Why do you run without oxygen first? When exercising, the body consumes sugar first, followed by fat. So anaerobic exercise can quickly consume glycogen stored in the body first, and then you can directly consume fat for energy during running. More efficient! As for the anaerobic time, the 30 minutes written above is my own situation. If you don't have time, just pick the key actions to do. It won't take long. As long as you do it, you will be stronger than nothing! )

As for running, the 5-kilometer run will definitely not last for 5 kilometers at first. How much can I run at first? Run twice in the 400-meter playground. . And then it won't work. It doesn't matter. Let's call it a day, continue tomorrow and run three laps tomorrow. . Then add, 1 circle 1 circle, run down 2 kilometers, run 3 kilometers, run down 3 kilometers, run twice, 2 kilometers in the morning and 2 kilometers in the afternoon. . I found that I can run 5 kilometers in the morning and afternoon, so I tried to run 5 kilometers to 5 kilometers, 6 kilometers, 7 kilometers ... 10 kilometers continuously. . . From 800 meters to 10 km, it actually takes only 1 month to do it. Of course, talented people, people who are not so fat, of course, have more room for progress! The largest amount of running is in the first two months, running 5 kilometers each time, 4-5 times a week, and then running 1 time every week. In addition, it is highly recommended to use the running APP when running. You can run laps and hit hard. Watching your running volume increase again and again, the time spent is shortened again and again. That kind of data satisfaction will be addictive and will stimulate you to continue and challenge yourself.