I've been working out for almost three years. Let me give you some advice. First of all, don't think about opportunism. You lose weight not only for your girlfriend, but also for your health. Isn't there a saying that burning fat means sweating? You have to have an understanding of the difficulty of losing weight and you can't make a fitness schedule. The plan is personal, and everyone's physical condition is different, so the plan is not applicable. The stock market starts at 9: 00. What were you doing before 9 o'clock? If you are sleeping, get up early, around 7 o'clock. After washing, go out and run on an empty stomach for about 45 to 1 hour. Keep a normal heart rate and run at a constant speed. You can run slowly and get used to it in half an hour. You can run about 1 hour in half a month. Then you can have breakfast and go to the stock market. You can rest in the morning, but don't sit alone for two or three hours and do more activities. Stretching your arms and chest, and running, you need a pair of shock-absorbing running shoes, because if you are heavy and not on the treadmill, it is easy to hurt your knees, so the shoes must be good.

I'll tell you about exercise first, and then I'll tell you about diet. First of all, you should do some strength training and resistance training while losing weight. Why? Because if you lose weight directly, you will lose weight quickly, the cortex will lose elasticity and the skin will wrinkle, which is not what you want. During the afternoon 1:30-5:00, if you are at home, jump rope first and then do push-ups. The specific method is to jump rope for about 20 times, and then do a push-up. Then jump up, about 8 to 12 times, 4 groups in a cycle, at least 4 times a day. I recommend you to watch mike Zhang's video for specific actions, which is very detailed. Strength training can be done every other day. If you do strength training, I still hope you can buy a pair of dumbbells, because it is necessary for you to improve your strength and strengthen your cortex. Of course, you can also do unarmed training, but personally, I didn't start without equipment for a long time, because it is very difficult to rely on my own strength without equipment. You can see that some people who exercise by hand are very nb, and you can also improve your strength.

Diet is the most important thing here. Dieting is not advisable, it is very unscientific. The first thing you need to reduce is your calorie intake. The original calorie intake was reduced to about three-fifths. Specifically, we should eat less high-calorie and high-fat things and then gradually reduce them. Carbohydrates are also reduced, as long as a small amount of intake is good, that is, eat less rice and noodles, like rice, and you can eat a small bowl a day, because not eating carbohydrates at all will cause mental stress. Eat more coarse grains, such as whole wheat bread and oatmeal. In diet, eat less and eat more meals, and eat less every meal. Remember to eat enough for breakfast even if you eat more, so that you won't eat too much for lunch. Try not to eat meat for dinner. Vegetable porridge is good, fatty. Be sure to keep your mouth shut. During the fat reduction, all I ate was boiled.

Don't assume that weight loss is complete, lose weight first. There is a certain amount of hard work. When I first started exercising, I was so painful that I couldn't sleep all night. There is no need to do it for six hours a day. Two hours is enough, mainly because it is important to run on an empty stomach in the morning. It takes more than 45 minutes for a single exercise, so that the fat will burn. In addition, it is not advisable for you to use time to offset the amount of exercise. The body's adaptability is very strong, and it will stop with one intensity all the time, so you should change yourself frequently.

The most important thing is persistence. Sweat doesn't lie. You will make progress. Good luck.

All are handmade, please adopt ~ ~ ~ ~ ~ ~