Sitting on the bench, there are four layers of fat on the stomach, all of which are piled up in the abdomen. What's more, my thighs are particularly thick, and my pants of 34 have hardly been worn. It's really pear shape, so ugly!
Later, when I couldn't go to college and pay attention to my image, I started the road against pear shape. After two and a half years of hard work, my weight has dropped from 160 kg to 120 kg. I really feel a different person!
Pear shape is mainly caused by more abdominal fat and thigh fat, so in order to solve pear shape, you must consume excess fat, carry out muscle training, and your diet must be arranged reasonably!
How to reduce fat?
If you want to consume excess fat, we must do aerobic exercise. Aerobic exercise is the killer of fat! In principle, it is best to keep aerobic exercise for more than 40 minutes every day, within 1 hour!
I lose weight by running. I run 7km every day for about 50 minutes, which can consume a lot of calories. Subtract the fat from the legs and abdomen, and your face will become smaller!
Don't run too fast, be sure to master your own rhythm, the heart rate must be appropriate, and it is best to keep it around 70% of the maximum heart rate!
The maximum heart rate is 220 years old, and it is best to keep the heart rate of 20-year-old people around 140! In this way, the fat burns more fully and the weight loss effect can be better!
How to gain muscle?
If you want to completely solve the pear shape, you must learn to gain muscle. Muscle gain can not only improve your muscle density and increase your muscle mass, but also improve your metabolism, keep a good figure and make your figure fuller!
We can do anaerobic training through dumbbell hip bridge, push-ups, pull-ups, belly rolling, air kicking, squats and other actions, so that our muscles become bigger and our skin becomes stronger, and it is not easy to rebound after training muscles to lose weight successfully!
Diet arrangement
Diet is the most important thing, otherwise all your sports achievements will go up in smoke. To be honest, if you eat properly, you can lose weight even if you exercise less, so you must grasp the diet!
Eat more coarse grains, less refined flour and rice, eat fruits on time every day, and be sure to supplement enough green leafy vegetables. Protein is also absolutely indispensable. Fresh and high-quality lean meat is a good source of protein!
Milk, eggs and bread in the morning, coarse grains and high-protein meat and vegetables at noon, and whole grain porridge with an egg and some vegetables at night!
Pear shape is really not that difficult to solve. On the one hand, control your intake, on the other hand, increase your consumption. Over time, you will definitely lose weight!