For everyone, there is a big misunderstanding in reducing fat. What we call exercise to lose weight is based on strict diet control. In other words, without diet control, no exercise can play much role. Diet is the most important thing, followed by exercise to increase consumption and tighten muscles.
I'll give you a recipe, which can ensure your friend's health and lose fat successfully. Let's talk about the most important diet first.
Breakfast in the first month: a bag of skim milk +2 eggs +3 slices of whole wheat bread (30g each) +20g honey, 10 a fruit (almost the weight of an apple), lunch: 200g cooked rice+boiled vegetable leaves+2 steamed fish, and a fruit at 3pm. Dinner: 200g rice+boiled vegetable leaves, 65438+ 0. hour before going to bed, a bag of milk +20g honey. After sticking to this diet for one month, reduce 50g rice for lunch box dinner and eat 150g at noon and evening. Honey and cereal are sold in the supermarket, which is very cheap. Honey is very helpful for enhancing physical fitness and relieving fatigue during fat loss, and it also has a very good cosmetic effect. In addition, be sure to eat enough staple food. If you don't eat staple food, the stomach and intestines will decompose nutrients such as vegetables and protein into energy, and its metabolites are very harmful to the body. This is how you get colon cancer. You must eat staple food. If you are hungry, just bear it. Don't increase your appetite as long as it doesn't affect your work. Eating an apple is really not good. You should know that hunger and physical needs are two different things. Many people can't understand what I said above. The point is to eat strictly according to the above recipe. If you can't increase, you won't increase.
Don't eat anything except the top bite. You might say, you can't boil leaves with water for every meal. That's not important. Just put a glass of water in front of you and rinse the greasy dishes with water before eating. You know, meat, eggs, milk and protein won't make people fat. What really makes people fat is too much calories, fat and grease, so the first thing to lose weight is to control grease. You know, that's how I gargle and eat outside. You may also ask how much is 100g rice? There is no way out. Go to Taobao to buy an electronic scale. Not to 50 yuan. Since you want to be thin so much, you still need to work hard. Have you found the point of this paragraph? The key point is to boil the leaves with water as much as possible, and there is no condition to wash them with water. The central idea is to avoid eating fat.
Nothing else. Remember to control your diet. Exercise is only an auxiliary means. The rest is to let your body burn as much fat as possible. Don't weigh yourself recently. Give her body some time. Don't need 10 days, just 10 days. In my experience, this big fat man should lose at least 1 kg a day, 1 month later, you can see it. ! !
I have told you the most important thing above. Whether you can do it depends on your friend's perseverance. Theoretically, he should be able to cooperate with sports, but I don't know his age, physical condition and other specific conditions of work and life, so I can only give you a rough idea. A big fat man like him, who suddenly reduced his diet, must be unaccustomed at first, so don't do strenuous exercise at first, just let him walk on the treadmill, and try to walk at a speed of 6 kilometers per hour for 2 hours, about 10 days later, and then increase the intensity of exercise, and try to run at a speed of 9 kilometers +6 per hour 1 0 hour. If you can't persist, you can even walk and run. If you exercise after running, such as boxing, aerobics, Latin dance, belly dance and barbell, you can take part in any physical education class. Try to participate, yoga does not participate. If you just want to lose weight, you don't need to practice equipment, barbells and dumbbells. Running+aerobics is enough in the amount of exercise. Don't listen to the gym coach, they just want to make your money. The above exercises can stick to the best every day, but the physical strength is not enough. Take a day off after running.
Of course, the most important thing is diet. It doesn't matter if you really don't have time to run and walk. You can't increase your diet. It's absolutely no problem to lose 30 to 40 kilograms in three months. If you can't lose more than 30 kilograms in three months, you must be stealing vegetables. My plan is absolutely healthy, please rest assured, but it is really hard, and the effect depends on his execution.