Experts suggest that many people are confused and don't know what kind of exercise they are suitable for. If the method is wrong, the purpose of losing weight will not be achieved. If you want to build strong muscles by walking, or lose weight by doing pilates, it's really a waste of effort. Because walking is not a strength training, you can't exercise your muscles, and the energy consumed by Pilates is not enough to achieve the effect of losing weight. Therefore, in order to achieve your goal, you should follow the following methods. Exercise can be mainly divided into two categories: whole body exercise-whole body exercise is not aimed at any muscle group of the body, and local exercise-local muscle movement of the body is mainly through endurance training, such as lifting weights and dumbbells. Whole body exercise mainly includes aerobic exercise. For a period of time, stick to full-body exercise, such as cycling, skating, dancing, walking, running or other fitness exercises, because all muscles are in place and need to consume more energy. The number of calories burned by the body has several factors, including weight and exercise intensity. But generally speaking, walking can consume five to eight calories per minute, and running can consume ten to fifteen calories per minute. If you want to lose weight, you must keep exercising. Because the principle of losing weight is: consume as many calories as possible, and consume less energy than you consume. Long-term accumulation of quantitative change can bring about a breakthrough in qualitative change ―― losing weight and losing weight successfully. Aerobic exercise is the best exercise for people who want to lose upper body fat. The reader mentioned above insists on walking for half an hour every day. She has entered the normal weight loss track, but there is still a long waiting period to receive the effect. The more diligent you do aerobic exercise, the sooner you can see the effect. However, it should be reminded that some people may inadvertently see on the Internet that aerobic exercise can not effectively reduce fat. They say strength training such as lifting dumbbells is the right way. This can't be explained clearly in a few words, but for those non-professional athletes, aerobic exercise supported by scientific research is an effective way to lose weight. Although weightlifting and dumbbells are also a method, they cannot replace aerobic exercise. Set yourself a goal: keep exercising for an hour to an hour and a half every day. Another way is: local muscle training. Different methods have different results. Yoga and gymnastics are both good methods. If you add endurance training, you can not only improve the endurance of your muscles, but also make them firm and look thinner. If you use high-intensity endurance training, such as weightlifting, you should pay more attention to protein, so that your muscles will be stronger. Some people think that doing exercise in local parts of the body can lose fat in those parts. Actually, it's not like this. It used to be popular to lift legs sideways, which can reduce thigh fat. Actually, it's just to exercise your abdominal endurance and flexibility. Therefore, even if you insist on doing strength and back exercises, you can't lose fat in these parts, but the strength and back muscles will definitely become stronger. Of course, this does not mean that you can't do local exercise, but insist on aerobic exercise and local muscle exercise.