I actually have people who go to the gym to do flywheel, aerobics and Pilates (core muscles ~ abdominal muscles). You are only in the first grade, and you are still developing. Although your weight is high, you don't want to lose weight quickly. You are willing to spend a year to achieve your goal. This is a healthy state of mind. Exercise is very important to lose weight ~ the concept of burning fat is very important. For cycling, your heart rate is 138. The time began to lengthen at 30: 00. At this time, the calories consumed by the body are fat, which means that the intensity of the fat burning interval of the heartbeat increases, the heartbeat accelerates, and the sugar is burned. After exercise, you will be very hungry, eat more and ask questions about long muscles. Take cycling as an example. You should ride a flat road instead of climbing a hill. If the posture is correct, use thigh muscles instead of calves. The more important sports concepts are: warm-up, exercise, stretching and warm-up. The director's muscle lines will be beautiful and will not become radish legs! -The following is my diary. I hope it will help you lose weight. And it is easy to "do something wrong" ~ doubt? You don't get it, do you? Let's help you analyze it slowly. And remember the following sentence: relaxed and happy restoration is the restoration of the difficult road to God, but the easier the road to hell, the higher the success rate! 1. Basic theory: Why are people thin? If you consume less calories than your body consumes, you will lose weight. Therefore, knowing how to eat and how the body consumes calories is the most basic. Many people think it is difficult to lose weight, so you have failed by half. If you lose weight in a simple way, the success rate will be high. Remember: "ineffective efforts" is a big taboo to lose weight. It will completely blow your confidence and make you despair and feel hopeless. In fact, you just made mistakes in some places, and there are wrong cognition, which will produce illusions. This should be avoided, don't you understand? The following is a good explanation ~ easy, illusion ... and so on, understand Europe with your heart! 2. Exercise: This article should have been placed at the back of the diet article, in line with ~ eat less and exercise more, but before dieting, you will understand the importance of eating less! See that "then"? For overweight people: 1. Exercise is hard, and this kind of hard work will make you have an illusion. Exercise makes you eat more, which violates the principle of eating less. 3. Exercise will make you build your muscles too early and become a "big guy". Therefore, an obese person (more than 25% of the standard weight) is not suitable for starting exercise too early, and the effect will be good after slimming down. Explain the illusion. It is very difficult and hard for a fat man to do sit-ups. You worked hard to make ten, but in fact you just satisfied your heart. How much heat can ten ~ consume and how tight can it be? -& gt； Efforts are not equal to effectiveness, but an illusion. According to academic theory, 1 kg of fat is equal to 1 1,000 grams, which is equivalent to 8,000 calories. If jogging for an hour consumes 400 calories, then you have to run for 20 hours to lose one kilogram. ~ cruel! Therefore, the best time to exercise is when you lose weight. It will be much easier to exercise at this time than when you haven't lost weight. At this time, exercise has several meanings: 1. No one can go without food all his life, which deprives you of too much fun in life, and exercise just offsets your "normal" eating habits. 2. If you lose weight, you must maintain it and stop getting fat. How many people have not lost weight, but gained weight. It's good to be fat. If you can be thin, your abdomen will be thin, your breasts will be fat and you will be unhappy! Unfortunately, in reality, the opposite is true, but if you do the right exercise, this dream will come true! Because ~ getting fat ~ must start from the most relaxed place of the skin (everyone who has blown balloons knows), and work hard and tighten where you don't want to get fat. At this time, the body is like wearing a corset, tightly wrapped, and you can't get thicker if you want to! I'll talk about corsets when I have time, not to write a book. Please note that the above is by no means an "anti-"movement. Don't "choose memory", just remember the bad ones as a reason to be lazy. This is also one of the "illusions"! Next, let's talk about the correct theory of exercise to lose weight: exercise basically has two purposes: 1 Consume calories. 2. Tightening muscles has a very important concept about burning calories: What is the body energy you consume after burning fat after doing exercise? Fat? That's not certain! During short and intense exercise, you consume blood sugar and glycogen, an emergency energy stored in the liver, which will only make you hungry! Glucose is used for intravenous drip, not fat! ) to convert fat into calories that the body can consume, it is necessary to do correct aerobic exercise. This process is absolutely unpleasant and the intensity of exercise is limited. Only when these steps are correct can body fat start to burn. This is the basic concept of "burning fat". First insert the concept of the highest heart rate. The simplest algorithm is: 220 minus the age. If you are 30 years old, the highest heart rate is 190, 60% of the highest heart rate is 144, and your fat burning range is about 140 ~ 150. This tells us that you should lose weight. PS。 If the fitness equipment you use can show your heartbeat, of course it's no problem. If not, you need a "heartbeat table" suitable for fat burning exercise: First, stepping on a flywheel (bicycle) is superior to jogging in that it does not hurt your knees and the movement is simple enough. As for other aerobic exercises, such as step exercise and dancing exercise, they are also very good, depending on your interest. As for yoga, ERIC is familiar with personal trainers and gym teachers, and has also learned a lot of kung fu. If you are interested, you can discuss the course content with ERIC. 3. Diet: Eating less is only the most basic, and the type and time of eating are also very important. If you do something wrong, all your efforts will be wasted. Eating involves the "big environment", your daily life, the way you work, eating out or eating at home ... and so on. The previous sports article mentioned that it takes 20 hours to lose one kilogram, but you can definitely lose one kilogram without eating for two days. Therefore, losing weight must first be dieting and controlling calorie absorption. Dieting can be divided into two parts: eating less and controlling the absorption of calories. Eating less doesn't mean not eating. In particular, we should avoid the mistakes that two ordinary people are prone to make! 1. Don't eat breakfast, because skipping breakfast is the easiest ~ wrong 2. Put it off until you can't stand it! ~ all wet. You must have breakfast for three meals. No matter how rich you eat, you won't get fat! Remember: "Breakfast is like an emperor, Chinese food is like a commoner, and dinner is like a beggar." Eat normally, don't eat too late, because the absorption ability is best when you are hungry! Speaking of eating, I suggest eating as early as possible (eating at 6 o'clock is definitely much better than eating at 8 o'clock). Also eat less starch (rice) and don't eat meat and starch together. It is also important to prepare an electronic weighing scale (which can better measure body fat), because you can clearly see the change every 0. 1 kg. Measure when you have nothing to do, get up, sleep, before eating and after eating. The more you measure, the more helpful you are. One more thing: if you are doing exercise, your weight will increase (or not move) instead of decrease, which is normal! Because lean meat is heavier than fat, when fat is converted into muscle, the volume will become smaller and the weight will become heavier, so at the end of the sculpture, it is not allowed to look at the weight, only the tape measure and body fat. Congratulations! This is the domain of the high class. As for diet meals, there are many recipes, just find the one that suits you. Alas, the diet article is too trivial, it can only be said that practice is in the individual! Reading is not equal to understanding. You must be able to achieve mastery through a comprehensive study and implement it in your life in order to succeed! Always watching ~ always thinking ~ always doing ~ everyone's physique is different, and basically can't be generalized. Only through professional consultation can healthy people be qualified to lose weight.