I don't know your specific age and other physiological indicators, so I guess you are about 28-33 years old, haha.

Let's talk about the exercise plan first.

The key to controlling jogging is to control your heartbeat. According to the age of the shark, 180-200 is appropriate, but not more than 200-in this way, jogging can ensure adequate aerobic exercise and fully burn your excess calories. The second is jogging time. Just started running, 30 minutes is appropriate. Now if you have 2 weeks, you can consider increasing it to 40-60 minutes. Insufficient jogging will not have obvious energy consumption effect.

Jogging can persist every day, which is of course the most ideal. But 2-3 times a week is also ok. But it's best when your weight returns to normal.

Muscle strength training such as push-ups is better guided by someone, otherwise the anaerobic metabolism of the body will be improved, but it will stimulate the body's desire to increase fat reserves.

Leg press and other flexibility training, this shark thinks it is a good auxiliary training method to lose weight. But it's best to be systematic, such as doing yoga and pilates, or balancing your body. However, it is also necessary to cooperate with breathing to keep the body in a state of aerobic consumption-a yogi is not fat, which depends on the core concept of yoga: a yogi wants to be independent from the outside world and keep his body in a state of limit for a long time. This training concept makes it difficult to store excess fat in the body. With this concept, your training will be more conscious and advanced, haha, and it will be easier to produce results. Ha ha laugh

The calorie intake and fat conversion of diet have a great relationship with the individual's metabolic ability. If you don't meet, the shark can't talk nonsense-generally speaking, in order to ensure the flavor of fast food, the amount of oil is generally large, and with the combination of two meats and one dish, the calorie intake may be excessive ~ it is recommended to change to one meat and two dishes, and try to choose rice with lower calories as the staple food.

Two meals in the morning and evening, it seems that nutrition and structure need to be strengthened. It is recommended to add a cup of skim milk and an egg white for breakfast. Egg yolk can reward dogs, cats or birds and improve their relationship. Ha ha. If you eat too much starch in breakfast, you can move an apple in the evening to eat it in the morning. This breakfast combination can ensure the balance of calorie and nutrient intake. It's ok to give priority to fruits and healthy drinks for dinner. But try to control it three hours before going to bed-this is not a dead standard. In fact, there is no dead standard for losing weight. Everything depends on your personal condition.

Finally, talk about the psychological cooperation of losing weight. This shark thinks it is very important. Many friends will tell their bodies when they are exercising or eating, and I want to lose weight. In fact, it is more important to use conscious body control to tell your body your decision: for example, if you are sitting in an office, you should stand up straight and recover your lower abdomen. Get up often and do more stretching, static and flexible movements. All these can arouse the activity of your autonomic nervous system, make you consume more calories unconsciously, and your body can adapt faster, which is different from the previous state of losing weight, doctors and brains. The same is true for weight loss-autonomic nerves are greatly influenced by our personal emotions and will. It is of great significance to make them alive and adjust the exercise level of internal organs independently-it is the most difficult for internal organs to lose weight. Many friends' stomachs actually come from visceral obesity.

Said a lot, not necessarily correct, for your reference. Ben shark wishes you an early return to level 70!

Patch:

Sweating alone can reduce water, but it can't lose weight ~ haha.

The best exercise time is usually around 5 pm. There is still enough time to eat and rest after exercise. If you can bear it, it is recommended to stick to it-of course, it is limited to your body's endurance, and there can be no heatstroke and dehydration.

You can use a heart rate meter and other instruments to measure your pulse, similar to a watch. While measuring your pulse, you can also record your steps and control your movements more accurately. Prices vary greatly due to different places of origin. In fact, there is no need to use such an instrument, just take an ordinary watch with you. There is another way to make your heart beat almost equal to your jogging pace.

To lose weight, this shark thinks that it is not a single activity. It needs strong psychological support and environment to advise many friends to lose weight themselves, and the effect has been poor, which is largely the reason. Joining a quality weight-loss club should be a better choice. In the meantime, there is a special person to follow the training, treatment and nutrition, so that everyone can soak in a slimming environment, which is not something that a person can have by running around the playground. Although it will be more expensive, it can reduce a lot of boredom and pain, and the weight loss efficiency is also guaranteed.