Reduce the intake of carbohydrates. Eat more protein. More than seven hours of sleep. Strength training. Eat more carbohydrate-rich vegetables and drink a glass of water before meals.

How to eat carbohydrates

The carbohydrate intake is mainly whole grains. It is recommended that people who want to lose weight eat more coarse grains. Coarse grains contain a variety of nutrients and rich cellulose, which are easily absorbed and digested by human body. Regular consumption can promote intestinal peristalsis, help fat decomposition and inhibit obesity. Avoid high-calorie foods when eating carbohydrates. Our life is full of high-calorie and high-fat foods. To lose weight, you should avoid eating, but you can't resist the temptation of pizza, coke, cake, French fries and instant noodles. Be very careful. These common processed foods and high-calorie snacks not only make people fat, but also lead to malnutrition and harm to health.

Points for attention in keeping precise movements in strength training.

In strength training, it is necessary to maintain correct body posture, posture and breathing style, and at the same time, there are strict requirements on the range of motion, speed and frequency of movement of joints.

Follow the scientific order

Starting from the upper body or lower body, to the waist and abdomen training (core); Practice big muscles first, then small muscles (first legs, then arms); Exercise flexors first, then extensors (such as biceps, then triceps).

Let the strength develop in an all-round and balanced way

If your arms are strong but your lower body is weak, then your physical strength will not be outstanding, because the performance of the upper and lower body complements each other in sports. So you can't just train the upper body and ignore the lower body; You can't just practice the lower body and ignore the upper body. As the power transmission hub of the upper and lower limbs, the core can not be ignored. The strength of the core directly determines the stability of the core, and the stability of the core directly affects whether a person can maintain a good posture during exercise, thus affecting the risk of sports injury. At the same time, we should pay attention to the balance between strength muscle group and stable muscle group. Strength muscle group is responsible for joint movement, and stability muscle group is responsible for protecting joints and preventing joints from being damaged due to excessive resistance.

Good flexibility makes you better.

Strength and flexibility are inseparable, and good flexibility helps to exert and improve strength. So you should stretch more at ordinary times and pay attention to "relaxation" after each training, so that your muscles can recover and develop well.

Reasonable arrangement scheme

Although strength training encourages us to stimulate muscle development with heavier weight, we should also pay attention to the arrangement of load, which should be gradual and consistent with your basic ability, and it is best to avoid overtraining and injury.