Fitness training:

1 warm-up: 5 to 10 minutes, just a little sweaty, you can use: fix the bike;

2. Strength training: 30 minutes to increase calorie consumption and improve metabolism. Use: combined equipment (see strength training for details);

Aerobic training: 20 minutes, and then directly adjust the fat burning, using: walking fast on the treadmill, the heart rate reaches133;

Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal. Use: pad action.

Note: The above plan is 1, three times a week and once every other day, each time about 1 hour (compact and efficient).

Strength training:

Control in about 30 minutes, each part has 1 action, each action has 3 groups, each group has 15 times, and alternating actions are shown in brackets.

1 chest: push chest in sitting position (push-ups)

2 Back: Rowing in a sitting position (neck down)

Legs: Kicking in a sitting position (flexion and extension in sitting position)

4 Shoulders: Sitting press (dumbbell side lift)

Waist: Sit back (Roman chair extended)

Abdomen: sitting posture and belly rolling (fitness ball sit-ups)

Simple tip:

Magnetic meridian method

Also known as Lemay Fitness Method, it refers to sticking Lemay Fitness Day on men's abdomen, navel or feet, and accelerating the rapid, rapid, dynamic and burning of men's body fat through the penetration of magnets and the absorption and contraction of skin, so as to achieve the purpose of health, health preservation and fat reduction.

The biggest advantage of this method is that you can lose weight without exercise and dieting, and it will not delay people's normal work and study.

Acupuncture weight loss:

As the name implies, you need to go to a professional Chinese medicine acupuncture institution for acupuncture, and achieve the purpose of losing weight by regulating endocrine.

The success or failure of this method depends on whether the acupuncturist is professional. Therefore, if you want to lose weight successfully, you must pay a great price.

Dietary advice:

Do not give specific recipes, because everyone is different! Just grasp the main principles.

Eat less and eat more, have rich breakfast, resist junk food,

Eat more vegetables and fruits (5 servings of vegetables and 3 servings of fruits every day).

Drink more water, reduce staple food, eat more beans, moderate lean meat and fish.