Aerobic exercise+reasonable diet
Your personal trainer will tell you the same thing. But each coach's diet and exercise plan are a little different.
The recipes are mainly
1. Eat carbohydrates appropriately according to the amount of exercise.
2. Eat more protein and recommend protein powder.
3. Reduce the intake of fat (mainly OMEGA-6)
4. Eat more fruits and vegetables
plan
The content can include jogging, variable speed running, skipping, aerobics, dumb bell exercises, boating, fitness ball sports and so on. , mainly aerobic, supplemented by targeted customer service weight or equipment practice.
Aerobic exercise is performed 2 ~ 3 times a week, and the heart rate during the operation reaches 60 ~ 90% of the highest heart rate, and the duration is more than 20 minutes.
Maximum heartbeat calculation formula =220- age
Example: age 25.
Minimum exercise heartbeat = (220-25) * 60% =117 beats/min (it will have no effect if this heartbeat is not reached).
Tips:
1. Conditionally suggest going to the gym, where the atmosphere is suitable for you to exercise, practice by yourself, and slowly you will lose motivation.
It is best to find a partner, encourage each other and supervise each other.
3. Pay attention to hydrating, a few times, and avoid binge drinking.
4. Exercise on an empty stomach by mistake, and you can only start exercising 60 minutes before and after meals.
Mm who is lazy and has some financial resources can eat fish oil and green tea essence from pharmanex (Hua Mao).
Fish oil 3 capsules per meal, twice a day.
A ton of green tea twice a day.
After taking 1 ~ 3 months, you will gradually find that your clothes are very loose and you can easily lose fat without changing your lifestyle.
Type.
Fish oil is rich in Oemga-3 fatty acids, which are essential for human body, and help to dissolve body fat and clean blood vessels.
The main component of green tea is tea polyphenols, which helps to resist oxidation, beautify and burn body fat.