After fitness, more and more people know that weight loss can't just do aerobic exercise, and strength training is also very effective for weight loss. It can improve muscle mass, strengthen your metabolic function and make you lose weight faster. With aerobic exercise, your training is no longer so boring, and your fat rate can be reduced.

Scientific planning+reasonable diet+good work and rest = good effect.

Sir shares the steps of popular science weight loss training, which makes you lose 3-4 kg 10 a day! Is appropriate.

Step 1: Warm up for 5- 10 minutes.

Warm-up can stretch the muscles and tendons of the body, so that the body will not be too stiff, and the body will not be easily injured during formal training.

Step 2: Do 30 minutes of strength training.

Strength training can not only improve muscle quality and endurance, but also help the body consume more calories.

Anaerobic training: actions such as squat, pull-ups, push-ups, rowing, etc.

We can make strength training have the advantage of aerobic by light weight, multiple times and multiple groups to achieve the effect of shaping.

Select 15 ~ 20 times of exhausted weight, and do 15 times in each group, with 2-4 cycles for each action. You can choose one day of upper limb training and one day of lower limb training.

The third step is to do aerobic exercise.

Aerobic exercise mainly makes you consume body fat. There are many ways to exercise: running, cycling, dancing, fighting, swimming, aerobic exercise and so on. After anaerobic selection is possible.

Exercise for 30-60 minutes each time, 4-5 times a week, and it is best to rotate aerobic exercise once a week.

Step 4: Relax the stretching exercise for 5- 10 minutes and perform static stretching.

For example, three meals diet 1600 calories:

Breakfast:

1, a cup of sugar-free soybean milk+a corn

2, a bowl of eight-treasure porridge+an egg

Breakfast in the morning:

An apple/half a pitaya /7 or 8 cherry tomatoes.

Lunch:

A bowl of rice and a steamed fish? /? Chicken breast (100g)+ a green vegetable (broccoli, Chinese cabbage, Chinese cabbage, cucumber, carrot).

Dinner:

1 bowl of miscellaneous grains porridge/? A medium-sized sweet potato/? Steamed potatoes+a bowl of stewed tofu with cabbage +2 slices of grapefruit/an orange will do, depending on your choice.

Extra meal:

You can eat a boiled egg and a banana when you are hungry after training.

Sir tips: never go on a diet to lose weight ~