In fact, weight loss is achieved through aerobic exercise and healthy diet. Overweight is caused by many bad habits in life. Losing weight is actually a process of getting rid of these habits and developing new good habits. One of the main principles is gradual progress. People can't eat a fat man in one bite, and of course they can't be reduced to a thin man at once.
I can post my experience below for your reference.
After the Spring Festival, I have 170 kg, all of which are belly fat. I want to lose weight. In two months, it was reduced to 150 kg, and the fat on the lower abdomen was basically gone. I think my weight loss plan is quite successful.
When I first started to lose weight, I chose cycling and walking as recovery training (actually, swimming is a good choice and won't put too much pressure on my joints, but I'm a landlubber, making jokes). I haven't exercised my knees for a long time. Running or playing football is easy to get hurt, which is not worth the candle. It's been like this for almost a month. I feel that my knee is fine, and it won't be too uncomfortable. Sometimes you may feel a little sore if you are too tired, and you won't feel bad if you massage yourself the next day. In fact, there is no need to ask about the weight loss effect during this period, because it is restorative training, so the intensity will not be too great and the calorie consumption will not be too much. This time period varies from person to person. If the injury goes smoothly, the muscles will recover in almost two weeks. If you don't feel anything, you can increase your exercise intensity. If the wound is still uncomfortable, take your time.
The next step is aerobic exercise to lose weight. I still think running is the most effective. At first, I only guaranteed at least 40 minutes, and the intensity was adjusted according to my physical condition. At this time, I almost ran two laps and walked half a lap. Because I just started running, I ran slowly. Run for 30 to 60 minutes the next night, and you can run about 3 kilometers (it is recommended to choose a plastic venue, choose running shoes with good shock absorption, and fully warm up before running). After my body adapts to low intensity, I can increase the intensity of exercise appropriately. I increase my intensity almost once a week. In addition to running, there will be two or three high-intensity activities every week (I play badminton). If I am not in a hurry to walk more, I will go far away by bike. Aerobic exercise is mainly these. Swimming can be used as an auxiliary training to restore the body.
As for muscle training, I just added some later. One is to do recovery training, because I mainly want to lose abdominal fat, so I do more abdominal training, mainly doing sit-ups (padding) 15-20, straight leg lifting 10- 15, head and knees bending 10-65438+ 3. There is also back-cutting to practice waist muscles, and running backwards will also practice some; Push-ups practice pectoralis major; Squat up and practice leg and hip muscles. Later, dumbbells were added to practice upper body muscles. There are many methods, so I also practiced deltoid (bird, sitting on the bell), pectoralis major (pushing the bell prone), triceps brachii, latissimus dorsi and trapezius. Because I want to exercise my muscles too much, I do 3 groups of 20+ with low weight. If you have time, you can join a club to exercise your muscles.
My running and fitness are separated, so that both weight loss and muscle training can achieve the maximum effect. Don't get hurt! It is not recommended to practice leg muscles with equipment. Old injuries are easy to recur. You can practice a little when your muscles are consolidated.
You need to pay more attention to your diet. The principle is to eat more fruits and vegetables, control fat intake, replace high-fat foods with carbohydrates, ensure daily vitamins, minerals and protein supplements, eat a certain amount of staple food, and don't eat anything containing cream and fat (no meat, no greasy food, no fried food).
For breakfast, I have a cup of cereal, three slices of whole wheat bread and a peach or pear. If it is not enough, I can drink a can of skim milk or soybean milk. Generally, cereal bread is full without strenuous exercise in the morning. Chinese food, a green leafy vegetable, a cold dish (bitter gourd, fungus, etc. ), a porridge, a steamed stuffed bun or a flower roll; Just have a piece of fruit or a cup of skim yogurt with a little staple food for dinner. If you are hungry, the amount is almost 2/3 of that at noon (I usually work late at night, so I usually eat). Just eat some fruit for snacks, and don't eat anything high in sugar and fat. Later, I started muscle training and needed to supplement some meat, so I ate some poultry (don't eat skin, too much fat) and fish and seafood, but I didn't eat much because of the low exercise intensity.
Ps: I'm preparing for the Beijing Marathon recently. The next day I ran 5 km to 10 km. My friends say I've lost weight again, hehe ~ ~