It is suggested to arrange diet and nutrition reasonably. (Aerobic and anaerobic exercise, before exercise 1 hour, eating within 30 minutes after exercise, high protein, high fiber and low fat)

Reduce fat and gain muscle.

-Not necessarily to the gym. Of course, if conditions permit, the effect will be better (pay attention to adding meals before exercise 1 hour and within 30 minutes after exercise)

Go to the gym 2-3 times a week, as long as it is regular. Please pay attention to article 3, information about diet. (Girls can reduce the number of times the second article is used. )

introduce

0 1. Aerobic exercise increases blood circulation. Consolidate the fitness effect, lose body fat, and colleagues also consume muscles (this is also the reason why running and swimming are easy to rebound).

02. Anaerobic exercise, increase muscle, muscle can increase metabolic rate (metabolic rate is that when the body is not exercising, it will naturally consume its own energy and fat every day. As long as the basal metabolic rate is high and there are muscles, it is a good body structure to prevent rebound)

03. Reasonable diet, increase protein, increase crude fiber and reduce fat intake.

(Add meals before and after exercise, pay attention to adding meals, skim milk, yogurt 200ml-400ml, whole wheat bread 150g, 3 slices, and 4 kinds of proteins without egg yolk).

Operation:

0 1.- Swimming is better with less injury, 30-45 minutes each time, before and after anaerobic exercise 15-30 minutes.

-Running, pay attention to ankle protection. 15-30min each time, before and after anaerobic exercise,10-30min each time. (The distance can be 800-1500m, depending on individual physical strength. )

-Let's go, get out of the car and watch your ankles. Every time 15-30 minutes, before and after anaerobic exercise 10-30 minutes.

02. Anaerobic exercise

-It's just muscle exercise, mainly to increase muscles. Consolidate the fitness effect. Start with the big muscles. Take your time. (Of course, if you have the conditions, you can ask a coach. Usually 150-200 yuan/class, 20 classes will be enough, and you don't need to ask the coach to practice every day. 2-3 times a week)

-After each anaerobic exercise, do aerobic exercise 10- 15 minutes. Of course, 30 minutes is the best.

It is generally best to do it in the gym.

If we use hanging push-ups in daily chest exercises, that is, lifting something behind our feet, the same is true of our hands, fully stretching our pectoralis major muscles. It's difficult to describe the detailed action essentials for you.

Pull-ups on your back and chest, stick bars on your chest, and lean back a little. The main force point is our back, pay attention, not our arms.

Legs adopt weight-bearing squat or lunge. When squatting, the knee joint should not exceed the toes, otherwise it is easy to damage the knee joint. Hmm. How interesting

The above three basic movements are to exercise big muscles without instruments in daily life. If you want to increase muscle circumference, it is recommended to go to the gym. These actions are not obvious for increasing muscle circumference.

If you want to lose weight, it is recommended to do more aerobic exercise. Jogging is the best exercise to reduce fat.

Time is 30-60 minutes.

Thirty minutes ago, we mainly consumed liver glycogen and muscle glycogen, and then used body fat for energy supply. The maximum exercise heart rate is 220 years old when the heart rate is controlled at 60-85%.

03. Prescribed diet

Increase protein, increase crude fiber and reduce fat intake.

Eat more protein (throw away the yolk)

Eat more coarse grains and vegetables (recommended recipe: 30-50g of coix seed, 30g of dried yam, 30g of millet and 30g of lotus seeds, grind them into paste, or cook them into porridge instead of whole grains. )

Reduce fat, fried and smoked foods. Don't eat after 20 o'clock. If you are really hungry, use water and calorie-free fruit instead.