To answer your question about reducing fat for the time being,
1 Not suitable for running stairs. It is recommended to do aerobic exercise in a brisk way. It is actually useful to buy a pair of Jordan with air cushion. Swimming is actually the best conditional frequency. In the craziest time, you have to increase your strength by 2 hours every day. After riding a bike, you have to swim 1 hour. Although I know it's bad for my health, I can't stop swimming for 0.0.
Share my experience in reducing fat with you.
Try not to sit and lie down for half an hour after meals, mainly walking and standing. No matter when and where you do anything, you should try your best to hold your chest and abdomen. If you get used to it for a long time, your stomach will look much smaller. Try to eat as many times as possible and control not to eat too much at a time. Will gradually get smaller. Indoor sports can choose "Pilates! ! ! "Searching for some Pilates videos on the Internet is very helpful for the overall shaping. If you just want to thin belly, you can take out abdominal exercises and strengthen your exercise. In addition, you should know the principle of obesity. Suppose you need 100 calories a day. If you exercise, you may need 120, 150, or even 200 calories, but don't think that you have burned 200 calories. Because these 200 calories are consumed in different time periods, for example, if you sleep for 8 hours, you may only consume 30-40, and the rest 160- 170 is 16 hours. Suppose you eat 20 for breakfast, but you consume 40 from morning till noon, then the missing 20 is not entirely provided by your fat, and fat may only provide 7-8 muscles to provide part of it. Eating for 60 hours at noon to 6 hours in the afternoon consumes 60%, and sleeping for 8 hours at night consumes 100. Eat 65,438+020 for dinner, most of the extra food is converted into fat, which means you need 200 to consume 200 a day, but if you lose muscle, you will gain more fat, and people will gain weight without losing weight, so stick to exercise to increase consumption and eat less meals.
Therefore, if you want to gain muscle, you must ensure that you can't diet, stay up late, overeat and so on for a long time. Bananas can be used as snacks between brunch and lunch and dinner to replenish energy and reduce muscle loss. Squid food is definitely not eaten at ordinary times, and the calories are far more than fat meat, and fat meat and duck meat should be relatively reduced. Seafood, fish, shrimp, shellfish and chicken breast are all good supplements to protein food. Try not to eat more than two eggs every day, because long-term intake of more than two egg yolks will cause symptoms such as high cholesterol. As for drinking protein powder at night, in fact, as long as you eat protein food, this problem will increase the burden on your kidneys, with little difference. If you insist on supplementing protein powder quickly after training, your muscles will fully grow. After all, the speed of meat digestion and decomposition is much lower than that of flour, and you should eat less fried food on the street. Your diet is low in sugar, salt and fat, and your energy intake is mainly rice, noodles, sweet potatoes, corn and other staple foods, because the speed of energy release from the digestive tract is much lower than that of sugar with the same calorie. The same reason is the same as above.
Finally, personally, Pilates is aerobic, which is really good for body shaping, flexibility and stability. You can watch videos online.
Think so much for the time being. It's basically my own experience. It doesn't matter where I think or what I say. The important thing is that my experience can help you ~ Let's go on with your fitness ~