In fact, to lose weight, we must first understand the causes of obesity. In most cases, it is because the calorie intake is not metabolized, but converted into fat and accumulated. Simply put, eat more and consume less.

Therefore, we should start from two aspects to lose weight, on the one hand, control diet (reasonable diet), on the other hand, increase consumption (scientific movement). Only in this way can we lose weight more systematically, scientifically and effectively.

Let's talk about sports first. If there is little exercise, the first step of the fitness plan is to enhance physical fitness, increase endurance and adapt to physical discomfort after exercise. Because the exercise of losing weight will only start to consume fat when it reaches a certain intensity, it is difficult to achieve the effect without good physique and endurance, and if you do high-intensity exercise, you will feel very tired and give up losing weight, so the initial exercise is mainly gradual and low-intensity exercise.

Specific exercise countermeasures: aerobic exercise+anaerobic exercise+waist and abdomen exercise+self-weight exercise.

Aerobic: The simplest thing is to run for at least 20 minutes every day in the early stage and at least 40 minutes after the endurance is enhanced in the later stage. More than 30 minutes before aerobic exercise, consume sugar in the body and then burn fat. Therefore, it is more effective to lose weight by exercising for more than 30 minutes, so it is very important to increase endurance. Aerobic exercise can effectively enhance cardiopulmonary function, which is an important index of physical fitness.

After aerobic training, anaerobic training, mainly equipment training: refer to the plan of the third floor to practice chest, shoulders, back, arms and legs. However, it is recommended to practice a few times with light weight, and the weight loss effect is better. It is more appropriate for a group to do more than 12 weight.

Consult the coach of the gym for details.

Waist and abdomen self-weight: sit-ups, abdominal roll-ups, supine leg lifts, etc.

I won't say much about diet, mainly to ensure quality, reduce quantity, and put an end to foods with high calorie, high fat, high cholesterol, high sugar and high salt. Don't go on a diet or anything If the calorie intake is not enough, how to ensure the completion of the fitness plan? Try not to eat dinner at night.

There's a lot to talk about. That's all. I hope I can help you.