Whole body exercise to lose weight! Partial weight loss is impossible! Local muscle movement prevents fat from accumulating there, but it does not consume the formed fat. Don't confuse these two concepts. And fat can only be consumed by the whole body, with an average reduction. Don't think of yourself as 747. A380 aircraft, each wing has an independent fuel tank fuel supply system. The human body has not evolved this system. So stop thinking about partial weight loss with thin face, chin, arms, waist and abdomen, hips, thighs and legs. For example, doing 3000 sit-ups at one time will not affect the thin abdomen and waist, and its fat consumption is systemic, not local, but doing sit-ups often can prevent fat from accumulating at the waist. In other words, local exercise has only a preventive effect. Don't confuse weight loss with shaping! High-intensity, high-load repetitive movements are used to train muscles and strengthen strength (such as various equipment in the gym). Never take plastic surgery training as a way to lose weight. As a result, not only did you not lose weight, but you gained a muscle. The misunderstanding is as follows: (If you want to lose weight by local physical exercise, please watch! Face-lifting and chin: Chew gum or other tough food. Results: Muscle looks like a horse's face, and the fat is still there! Thin arms: dumbbells, barbells, push-ups, mineral water bottles. It's a local exercise, and the total consumption is too little, except for practicing muscles to lose weight! Thin waist and abdomen: sit-ups, back warping, belly warping, hula hoop, etc. Losing weight requires completing 2000~3000 exercises at one time every day! Hips and thin legs are big: squat, leapfrog, jump rope, climb stairs and so on. Physical consumption is huge, but it is difficult to sustain. Lose weight in less than 40 minutes. This is a dream! Don't use plastic wrap or anything like that! That's what athletes reduce and reuse before the game (judo, taekwondo, boxing, etc. Need to weigh and grade). The effect is super fast, but it only reduces water, not fat, and gains weight immediately after drinking water, but it can still give you the illusion of 2 hours. Sauna and plastic wrap are the same! My coach was overweight before the game, so he ran 5 kilometers in a raincoat. It was still summer and I was sweating like a pig. ) This method is also called dehydration diet. Don't try to lose weight from the standard! Standard weight does not represent standard body shape! Someone said, "According to the research of XX scientists in XX country for more than 200 years, my height-to-weight ratio is the most normal and standard ...". Some people say, "My weight and height are the same as XXX stars (artists) ..." Reason must be rational, and the volume ratio of equal weight fat to muscle is 3: 1. The same height and weight does not mean the same figure, and being fat means being fat. Don't find a psychological balance for yourself, when others are blind! ? Body standard does not mean that there is very little fat! Some people say, "I'm not fat, but the place here is fleshy, and the place there is baby fat …" (girls love to say so). When I was in Taekwondo Hall, there were often such girls. They look very symmetrical. When I touched it, the subcutaneous fat was thicker than the quilt, and it seemed to be covered with fat directly. Baby fat? Be fat ~). A really healthy girl has a harmonious figure, even muscles and subcutaneous fat only a few millimeters thick. The feeling she comes into contact with is full of elasticity, full and round, soft but not soft, smooth but not greasy, and has a long aftertaste, which makes people fondle it ... In my eyes, this is the difference between "braised pork" and "braised pork festival" ~! "What? ... pervert! ? ... ah ~ I heard wrong ~ ... rogue! ? ... than a pervert ... ""Listen to me, I'm so wronged ~, how to correct my movements without contact, how to do auxiliary flexibility exercises for others ... "(But I really miss that time. ) explanation of boys' physical quality ... (For reasons of personal preference, the man's explanation omits 3000 words. ) Chinese medicine, acupuncture, massage, cupping and plastering must find a suitable place to lose weight. Everyone's yin, yang, deficiency, excess, qi and blood, surplus and deficit are different. Don't misuse other people's prescriptions and methods. Even if there are 1 obese patients in Chinese medicine, two brilliant Chinese medicine practitioners may use different drugs and acupuncture methods. Suppose there really are 1 other Chinese medicine practitioners. Do you think he can give you a little answer before giving you a look, a smell, a question and a pulse? (Yes, liposuction to lose weight! Don't go to the street hospital, which is famous for its big hospitals ... After the operation, the karst landform skin surface is covered with holes and scars, and there are still pus, oil and black blood, which tastes "good". These are very effective in suppressing appetite. ) weight loss method, insist on 1~3 times a day, and keep exercising for more than 40 minutes each time (jogging, badminton, table tennis, aerobics, street PK, outdoor ML, etc ... You can choose according to your personal preferences, and it is easy to insist if you like). It is suggested that the items should be arranged from weak to strong. If you can't insist, you can go quickly, but don't stop! Only continuous stability can lose weight. Losing weight is not about doing any exercise, but about keeping the exercise steady and consuming a lot. "Why can't you stop for 40 minutes? I am lazy. Can't I have four minutes? The exercise within 40 minutes is only consuming what you just ate today, the enzymes that break down fat and the fat circulation system, and it takes about 40 minutes to start. Don't think that taking a few minutes off secretly can stop the production of those enzymes and start over. ) Start with easy projects in the first 40 minutes, and practice hard on high-consumption projects after 40 minutes. All you need is persistence. " Then why go? How long will it take to figure it out? I have no problem running ... "Because walking is the easiest project to achieve continuous consumption, but it is not the best. The best way to lose weight is jogging and skipping rope, but can you persist for 40 to 60 minutes without rest? You'd better be faster than Liu Xiang (I'm afraid you won't make it to 60 points). I won't write you any plans! Think for yourself what is the most tiring exercise you can persist in! Think about what sports you like to do, what sports you can do and how to arrange it ... I can only tell you the basic principles, not the detailed plans! People are different, and plans should vary from person to person. 1 day can run 3 5 kilometers and do 6 hours of taekwondo training! But such a plan is not suitable for everyone. " What? ! Can last for 3 days ~ ... Do you have a stomachache? Leg cramp? Not feeling well? No time? Work? School? ... "Do you know what the easiest thing to do is? Find a reason! You can find 100 reasons to give up at will, and each reason can make you give up persistence with peace of mind, but that's not what you want! The reason for persistence may only be 1, but it is enough! It can change your life! You can rest on holidays except statutory holidays, and you can't rest on other holidays! When you face unfair treatment and contemptuous eyes, you keep losing opportunities that should belong to you. If you really "don't care" and "laugh it off", you are willing to find reasons to delay, perfunctory and escape for a lifetime ... When you lie quietly in a rocking chair and recall your life after many years, (a little sensational, more in the ICU bed of a hospital) it is not wonderful or shining. Completing exercise is not your goal, your goal is to maximize your physical consumption with exercise! Don't take exercise as a burden, and don't have the idea of doing less 1 minute and counting less 1 time. Every time you do 1 time and run 1 step, you are away from the target 1 minute. And don't be lazy. Today, I am happy to rest 1 day, and tomorrow, I will rest 1 day. If you exercise less 1 day, your goal will be delayed 1 day. In fact, youth is only a few days. Don't wait until it's over. Why not insist on it every day? Beauty has not yet been achieved, and youth has disappeared. " Will this train muscles ... "After hundreds of millions of years of evolution, human DNA has given you the best muscle ratio by weight. As long as you don't do explosive sprints, weight-bearing squats, barbells (including high-weight equipment in the gym) and so on, you won't become a muscular man! There is a special case in this paragraph. Like the disabled, otaku and otaku are tired of walking, jumping lower than the elderly and running slower than pregnant women. If you lose weight in your own way, you will definitely grow muscles. Those muscles will increase to the point where you can bear the weight, and will not increase after completing normal physiological movements. Of course not. Let's talk about the questioner. Don't judge whether you are losing weight by your weight! A lot of exercise consumes fat and will lose weight. A lot of exercise will strengthen muscles, and muscle enhancement will gain weight. The volume ratio of equal weight fat to muscle is 3: 1 It is inevitable to gain muscle and consume fat in the middle of losing weight. You need to measure the circumference of all parts of your body regularly with a soft ruler to judge weight loss. You know, you need to lose weight, not lose weight. It's up to you to measure 5 days 1 or 10 days with a soft ruler. The key is to measure regularly. I don't care whether you keep it by mail or by bark. This is a testimony to your weight loss. It's up to you. After the middle period of weight loss, your muscle mass can meet your weight and physical strength, and will not increase, while fat will continue to be consumed, and then you will start to lose weight again. Of course, everyone has a different understanding of the world. Maybe my point of view is wrong. You can find your ideal answer. Sometimes if you really want to write an answer that caters to the questioner's psychological intention, the possibility of scoring is high, but a satisfactory answer is not necessarily the correct answer. (Don't use CTRL+C to copy my answer. I wrote the full text, and it's just my irresponsible remarks, not from professional websites and books, and it's not authoritative. Its first source only exists in my QQ space and problems, because this article is too true, so the satisfaction rate is too low, so it is still flattering. You can ask questions if you are not satisfied with the answer. I think the answer is comprehensive. Is there really any doubt? ) (version 0907 18)