Let's talk about diet first: don't drink sweet drinks with water, preferably boiled water! If you eat, drink some porridge and eggs in the morning and have a light diet! It's best not to eat greasy things! Eat breakfast every day. You can't lose weight if you don't eat. Many people think that you can lose weight without breakfast. The latest survey shows that people who skip breakfast are more likely to get fat than those who eat breakfast! If you eat rice for lunch, if you eat vegetables, you will be twice as vegetarian as meat. Just eat! Grasp it yourself! Dinner is almost the same. Don't eat high-calorie food. Remember not to eat anything in the evening 1 1 (the reason is not explained here). Finally, remember to chew slowly (about 20 times per bite), which is easier to digest and can help you lose the meat on your face ~!
Now let's talk about the training program! I don't know when you go to work in the morning, get up one or two hours early!
The first step, running, don't run 4 or 5 kilometers at first, just jog 10 minutes to 20 minutes, and then you can use your physical strength to speed up running. After running, you can take a proper rest (about 5 minutes) and feel your breath is almost good. Next, your abdomen, 15 sit-ups do three or four groups, and each group rests 1-2 minutes. I didn't know you had to work during the day, so it's not safe here!
If you eat well at night, rest for 1 hour to 1 half an hour, and then run for about 20 minutes. In fact, if you run outdoors, the effect is better!
After two weeks, running can improve the speed of running. If it takes about 15 minutes, jog for no more than two kilometers. Now you can run faster. Don't increase the distance at first. At this time, I can run as much as usual! Over time, you can adjust the distance and time appropriately (the adjustment here is to increase, not decrease), and do five groups of 20 sit-ups, and the rest time is the same as before. Jogging at night can appropriately increase running time! If you have a weekend off, you can go out to exercise, play basketball and swim. These are all effective ways to lose weight!
Also pay attention to press down your ligament after every exercise! In this way, it will take effect in one month. We will arrange the time and quantity later! Just remember to exercise during the day and sweat at night!