Exercise can be roughly divided into two types: aerobic exercise and strength training. Aerobic exercise has the highest efficiency in reducing fat and weight, and shaping mainly depends on strength training.

Aerobic exercise: at first, I need to lose weight. I ran every day for two months without interruption, at least I lost weight 10 kg. In fact, running, brisk walking, aerobics and cycling are all good aerobic exercises, but at least a certain training time and intensity should be guaranteed. I suggest at least 40 minutes at a time, and the intensity is probably like stopping to talk and panting.

Strength training: In the first three months, the body weight almost dropped to 15kg, and at a plateau stage, the body fat and body weight did not change significantly for a week or two. At this time, I need to rely on high-intensity strength training or whole-body resistance training to help me get through the fat-reducing plateau.

Diet control is not equal to dieting! Dieting will make you lose some weight in a short time, but you will only lose water, that's all. The fat still exists. When you go back to dieting, the fat will get even fatter than before.

During the period of reducing fat, my experience is to "eat less and eat more meals" and directly halve the amount of lunch and dinner every day. At first, I was hungry every day. At this time, when I am particularly hungry, I can have an extra meal in the morning and afternoon. Of course, breakfast is very important, so I must finish it before 9 o'clock.

Through exercise, you can get firm skin and a figure with muscular lines. Exercise itself can promote the endocrine changes of the human body. Exercise can stimulate the brain and increase the secretion of endorphins, thus making people feel more relaxed and comfortable. When you get a good figure through hard work, you will feel more and more fulfilled and have stronger self-confidence.