230 kg can't expose the abdominal muscles quickly, because you have to reduce the fat first, and the body fat rate will be effective for abdominal muscle training. Meanwhile, you should continue to control your diet. This process is long, and it is not on the same channel as your ideal "as soon as possible" estimate.

It doesn't matter when the weight soars. Fat people should lose weight sooner rather than later. It is recommended to control diet first+don't sit for a long time and lose weight.

At present, the weight base of the subject is still relatively large. The advantage is that you lose weight faster, but the disadvantage is that you have high physical requirements. If you want to lose fat quickly and rely on a low-calorie diet, you have a great chance of rebounding and relaxing.

Since I gave up all eating out, I have increased so much in two years, except for pathological reasons, which are all caused by sudden changes in eating habits and living habits and uncontrolled. So it's best to quit eating out, or greatly reduce the frequency, such as eating once a month.

Secondly, in the choice of food, people who feel full are the main ones. If they have a large weight base and a high physical demand, they will be hungry soon. Eating less and eating more will help stabilize blood sugar and reduce fat. Once they become more and more meals, they will cause excess calories.

So when you feel hungry, you can eat, but don't eat too much at every meal. Just eat 8 points for dinner and add 5.6 points. Mainly coarse grains, protein and vegetables, such as boiled eggs, steamed fish, boiled shrimp, corn, potatoes, cucumbers, nuts, oats, milk, beef and so on.

Don't choose processed food. It's best to put less snacks and drinks and eat less pasta at home. Every meal pays attention to the richness and balance of nutritional types.

Finally, your taste should be changed appropriately. Eating out often emphasizes taste, while fat-reducing diets are mostly light, less oil and less sugar (no sugar). It will be more difficult to change at once. It is recommended to reduce the amount moderately every day and gradually adapt to the change of taste.

At present, there are not many kinds of exercises to choose from, because the exercise mode with better fat burning effect is not suitable for the current physique and weight, and joint injury is prone to occur. If you can swim, you can do some unarmed muscle exercises to gradually strengthen your muscle strength, such as squatting, rowing in a sitting position, kneeling and push-ups. You can choose to stand against the wall at one or two time points every day 15- 20 minutes each time, in order to eat.

When your muscle strength increases and you lose weight through diet, you can gradually increase the intensity of exercise, and you can choose moderate jogging and aerobic exercise. When the body fat rate is within the normal range, we can consider adding several groups of abdominal muscle training exercises after the daily normalization exercise plan.

First, control a reasonable diet.

Suggestion 1: control your food intake and don't eat too much food. Sometimes the food that can't be eaten is not economical, just like now the weight reaches 230 Jin, it takes a lot of time and energy to lose it, and sometimes it costs more money. You must avoid eating too much food.

Recommendation 2: quantitative diet, light diet. According to your basic needs, how many calories you need to eat food, avoid greasy, fried, barbecue and other food preparation methods, and use some simple cooking techniques to deal with ingredients.

Second, strengthen physical exercise.

1. Aerobic exercise: At present, this weight running is already an overload exercise for the knee. It is suggested to walk more in the early stage to give the body a transition period to adapt. Hold on for 40-60 minutes. Later, you can wait until your physical endurance comes up before jogging, and the persistence time is about 30 minutes. If you can engage in swimming, so much the better, the pressure on your body is relatively small, and the effect is relatively good.

2, strength training: 230 weight is not recommended to use self-weight for strength training at home. You'd better go to the gym and train with equipment. Compared with gym equipment, it is more suitable for beginners to adjust the load.

Conclusion: Controlling diet and exercise can reduce body fat quickly, but it also needs a process. It takes time to grow to 230 kg, and it takes time to recover to the original weight. It's best not to take shortcuts to lose weight quickly. One of the side effects is beyond your capacity, and the other is to lose fat quickly. It's easy to make your skin lose weight faster. If you don't shrink it in time, your skin will hang on your body. You can only remove it by surgery.

I hope your world is peaceful and dedicated!

The obvious premise of abdominal muscles is a low enough body fat rate, so I suggest you start to lose fat. Calculate your basal metabolic rate online or with an app (such as Kaka Health, fatsecret), and then subtract 200 ~ 600 calories as your daily calorie intake. Stick to fitness and abdominal muscle training on the basis of reducing fat. I believe you will see your abdominal muscles very early!

Find a reliable coach to guide the whole process of exercise to reduce fat and food. I can't make it clear online, and I can't stick to it myself. Someone must supervise you.

Strengthen sit-ups and abdominal muscle exercises.

Poof, 230 Jin, first of all, I don't know how tall you are. Please compare this table first. Anyway, I think you will definitely lose body fat. I have two things to tell you about how to lose body fat. First of all, you should pay attention to your diet and avoid being greasy and overeating. And if you don't smoke, you can try to smoke more cigarettes, which will make your stomach feel full (not recommended, smoking is harmful to health). As for what to practice, aerobic exercise to reduce body fat is necessary. If you sweat a lot, I recommend aerobic and anaerobic weight, reduce fat and increase some muscles at the same time. At this time, you can become more and more sunny and confident.

Hire a fitness instructor and do as he says.

Remember, everyone has abdominal muscles as long as they are thin, and they all have abdominal muscles as long as they are thin.

People who weigh 230 kg also have abdominal muscles, but your abdominal muscles are covered with your fat.

Starting from reducing fat, do more exercise and make a set of exercise plan and diet plan. Stick to it, don't give up halfway! Hold on, hold on, hold on. Wish you success!