Sports, such as jogging, mountain climbing, brisk walking, ball games, swimming, etc. , should be a one-time continuous, midway without stopping, each exercise heat consumption should reach 300 kcal. Usually this kind of exercise will lead to a faster heartbeat, or the degree of sweating will increase the metabolic rate of the human body, but the effect will last for two days at most, so the most important thing is to persevere. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle joint injury!

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Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training. For example, he can do push-ups and lift his legs in situ. This doesn't require speed, but there should be enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out.

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The first move, insist on losing weight. Have persistent attitude and spirit;

The second measure is a glass of water before and after exercise. In the morning or evening (scientific analysis, evening exercise is more scientific and effective), drink a cup of boiled water first;

Third, exercise should be regular. The law mentioned here does not refer to the time of exercise, but to the events of exercise. This should be planned according to its own conditions and conditions, and constantly summarized and improved.

If the basal metabolism is improved through exercise, and the total consumption of behavioral consumption before exercise is slightly less than the usual dietary intake. Then there is the rebound phenomenon. This is what personal trainers usually call a rebound point.