If you consume more than you do, you will definitely lose weight.

About practice

Aerobic exercise is the main way to reduce fat.

Shaping is mainly anaerobic exercise.

My method:

1. Drink a cup of black coffee 30 minutes before exercise, without any condiments such as sugar and milk balls. Although it tastes sour and astringent, it helps to improve the efficiency of fat burning.

2. Ensure the exercise time of 1 hour. Including aerobic warm-up 10 minutes, anaerobic training 10 minutes and aerobic training for 40 minutes.

3. Exercise form:

Warm-up: jogging, cycling or skipping rope.

Anaerobic training: static squat 10 group, each group lasts 1 min.

Aerobic training: burn fat in stages, run or ride a bike.

4. After exercise, protein should be supplemented in time, such as boiled egg white (egg yolk has high fat content), chicken breast, beef and milk.

5. Precautions:

You must warm up before exercise and stretch after exercise. Each exercise time is guaranteed to be one hour, and stretching is not included in the exercise time. Make sure to exercise every other day to give your muscles time to recover.

About eating

1. Don't starve. Heat consumption is divided into two parts: natural passivity and exercise consumption. If you are hungry for a long time, you will reduce the natural consumption in your body. Hunger can lead to poor body feeling, but the result is not worth the loss.

2. The staple food bid farewell to refined rice flour and replace it with coarse grains. Such as brown rice, steamed corn, steamed purple potato, steamed yam, etc.

3. Meat is mainly chicken breast, beef, fish and shrimp. But cooking with less oil and salt, such as frying, steaming and boiling.

4. Vegetables and fruits with low carbohydrate content can be eaten.

5. Precautions:

Protein, fat and carbohydrate are the three essential energy sources for human body, so we should take them scientifically. You can download a mint health app, which is convenient to record your daily intake and weight, and you can also inquire about the nutritional components of different foods.

abstract

Insist on exercise and don't go on a diet, but you need to say goodbye to snacks, desserts, fried hot pot and other foods with heavy flavors and only eat foods with healthy cooking methods.