The principle of diet is to ensure daily vitamin, mineral and protein supplements, eat more fruits and vegetables, control fat intake, and replace high-fat foods with carbohydrates. Specifically, eat a certain amount of staple food, and don't eat anything containing cream and fat (eat less meat, don't eat greasy food, and don't eat fried food).
I had a cup of cereal and three slices of whole wheat bread for breakfast. Generally, cereal bread is full without strenuous exercise in the morning. Chinese food, a green leafy vegetable, a cold dish (bitter gourd, fungus, etc. ), a porridge, a steamed stuffed bun or a flower roll; Just eat a piece of fruit or a cup of skim yogurt for dinner. If I'm hungry, it's just like noon (I usually run at night, so what I eat at night will be consumed). Just eat some fruit as a snack. Eat some poultry (don't eat the skin, there is too much fat) and fish and seafood when you make up meat two or three times a week, but you don't eat much because of the low exercise intensity.
Exercise is actually relatively simple. If you want to lose weight, do aerobic exercise. During the weight loss period, start running for 30 minutes the next night, about 5 kilometers. After the body adapts to low intensity, it can increase the intensity of exercise and then run for nearly an hour at a time. In addition to running, I also have two or three times a week of high-intensity activities (I play badminton). Usually, if I don't hurry to walk more and ride a bike to a far place, aerobic exercise is mainly these.
The next step is muscle training. One is to do recovery training, because I mainly want to lose abdominal fat, so I do more abdominal training, mainly doing three groups of sit-ups (pad height) 15-20, three groups of straight leg lifting 10- 15, and three groups of head and knee bending 10. There is also back-cutting to practice waist muscles, and running backwards will also practice some; Push-ups practice pectoralis major; Squat up and practice leg muscles.
Later, dumbbells were added to practice upper body muscles. I practiced more, so I also practiced deltoid (bird, sitting bell), pectoralis major (lying bell), biceps brachii, latissimus dorsi and trapezius. Because I want to exercise my muscles too much, I do 3 groups of low weight, each group is 20+.
This is my experience, I hope it will help you _
Answer your question.
1, if the intensity of playing football can reach the aerobic exercise intensity required above, it will have a good effect, but football can't run at high speed all the time, and the effect may not be very good. It is suggested that you can run outdoors for at least 30 minutes at a speed not lower than 10 km/h the next afternoon or evening (the more you run, the more fat you consume, but don't be too tired, and the upper limit is 1 h).
2. Abdominal fat can only be reduced by aerobic exercise. Local muscle training can exercise muscles and has no direct effect on reducing fat. But muscle training can enhance physical strength, so it can be used as an auxiliary training.
The main problems of playing football in summer are sun exposure and dehydration. Long-term exposure can induce skin lesions, and you can apply sunscreen or choose weather with less toxic sunshine. Then pay attention to hydrating, especially drinking functional drinks after sweating a lot to supplement the electrolyte lost by the body.
Say so much first, and then add any questions.
Supplement:
Exercise sweating leads to a large loss of electrolytes such as potassium and sodium, which leads to weakness and even cramps. The sodium and potassium in the beverage are not only used to supplement the sodium and potassium lost in sweat, but also help the water to stay in the blood vessels, so that the body can get more water.
As for whether you want to drink energy drinks, it's up to you. Generally, drinking water is enough for exercise, but drinking functional drinks will help you recover if you sweat a lot.
Add one more thing:
1, you can eat some fruit when you are hungry.
2, muscle exercise can not but eat meat, it is recommended to eat some at noon, pick lean meat, poultry to eat. Dumbbell training is generally effective. If you really want to exercise, you need dumbbell combined with equipment. You can also practice dumbbells to your back, chest and deltoid muscles, which are some muscles of the upper body.
3, sit-ups can be divided into three to five groups, the number of each group is adjusted according to their own situation. To achieve a slight increase in abdominal muscles.