Don't try partial weight loss! 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 a time will not affect thin belly 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, although it's very tiring, but it doesn't cost much, except for practicing muscles to lose weight! Thin waist and abdomen: sit-ups, back warping, belly warping, hula hoop, etc. Same as above, you need to complete 2000~3000 exercises every day to lose weight! Hips and thin legs are big: squat, leapfrog, jump rope, climb stairs and so on. Physical exertion is large, but it is difficult to sustain, and it takes less than 40 minutes. Losing weight 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. (Mummies should be the most successful way to lose weight ...) 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 that "my weight and height are the same as those of 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 size. Fat is fat. Find a psychological balance for yourself and treat others as 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 well-proportioned figure, even muscles and subcutaneous fat only a few millimeters thick. She feels elastic, 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 "meat skimming festival"! "What? ..... pervert! ? ..... Ah ~ I heard wrong ~ ... rogue! ? ..... not as good as a pervert ... ""Listen to me, I am so wronged ~, how can I correct my movements without contact, and how can I do auxiliary flexibility exercises for others? " But I really miss that time. ) explanation of boys' physique ... (For reasons of personal preference, 3000 words are omitted from boys' explanation. ) Diet, insist on 1~3 times a day, and do continuous exercise for more than 40 minutes each time (jogging, badminton, table tennis, aerobics, street PK, outdoor ML, etc ...... you can choose at will according to your personal preference, 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 persist, 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? .................................................................................................................................................................................. 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 do you want to go? How long will it take to figure it out? I can run without any problem ... "Because walking is the easiest project to achieve sustainable 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. When you don't know your height, weight, fat content, the distribution and thickness of subcutaneous fat in various parts, physical strength and endurance. Will the scheme given to you suit you? 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 persist for 3 days ~ ....................................................................................................................................................................... toe cramp? Is there something wrong with your stomach? Too busy to have time? Work? School? .................................................................................................................................................................................) Do you know what is the easiest thing to do in this world? 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 to change your life! 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 physical exertion with exercise (just like the battery is running out)! 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 will get 1 minute to stay away from health and beauty. And don't be lazy. Today, I am happy to rest 1 day, and tomorrow, I will rest 1 day. 1 day Less exercise will delay your health and beauty 1 day. In fact, youth is only a few days. Don't wait until it's over. Why not insist on it every day? You haven't reached your health and beauty, but your youth has disappeared. " Will this strengthen muscles ... "After hundreds of millions of years of evolution, human DNA has given you the best muscle ratio according to your 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. Use a soft ruler to measure 5 days 1 or 10 days, depending on you. The emphasis is on regular measurement. I don't care if you keep it by email or ass paper. It's 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. (It seems to be the legendary weight loss platform period. Don't CTRL+C copy my answer. Everyone has a different understanding of the world, and the full text is made up by himself. It's just personal irresponsible remarks, which do not guarantee the correctness of the full text. Please judge for yourself according to your own knowledge. This article has not published any professional websites or any books, so it is not authoritative. Its first source only exists in my QQ space and problems. Because this article has broken many people's dreams of taking shortcuts to lose weight, the satisfaction rate is not high, so it is better not to copy it. You can ask questions if you are not satisfied with the answer. I think the answer is comprehensive. Will anyone ask questions? I have seen many small white people ask, "There are too many words, I don't understand what it means ..." In fact, there is a sentence: if you want to lose weight, exercise is certainly right. ) (version 09072 1)