1. You need to give some specific information, such as your current height and weight, the equipment you can exercise, and whether there are fitness facilities around your home, gym and community, so as to analyze how to exercise and lose weight for you. The most effective way to lose weight naturally (without drugs) is nothing but exercise and diet control.

If you just want to be strong, it is to exercise for 2 hours every day and have a good sleep in the morning. Warm-up, 5- 10 minutes, 30 minutes anaerobic exercise (depending on the exercise conditions, if there is no equipment, practice push-ups, sit-ups, squats with bare hands, leg lifts, etc. ), and finally 30 minutes of aerobic exercise (in aerobic exercise, I think skipping is the most effective. Running hurts the knee for heavy people; Swimming is effective, but limited by the venue; If you go to the gym, you can do aerobic exercise on the elliptical machine. )

It is generally believed that jogging is only for reducing fat. However, some girls feel that jogging stretches the leg muscles, because girls have less exercise and a small proportion of muscles. Jogging has played a role in increasing leg muscles. Boys generally don't gain muscle. Stretching after jogging can make the leg lines better.

The following is my exercise plan when I lose fat, for your reference:

Get up in the morning and drink a cup of honey water (a spoonful of honey, boiled water). Honey's low energy prevents the original muscles from being consumed by early exercise. At the same time, honey water supplements water. Get up in the morning with high blood coagulation. Drink water to prevent fainting due to lack of water during exercise. Then for the part that wants to reduce fat locally, there are 6 groups of push-ups, 4 groups of sit-ups and 4 groups of sit-ups. Each group tries by ability, and the rest between groups is 1 minute. Action standard (specific actions can be directly searched in Baidu according to the action name, with video). Then do aerobic exercise and jump rope for 20 minutes. After exercise, muscles stretch. Most teachers in physical education class have said some stretching exercises.

In the afternoon, I went to the gym. According to my personal plan, I mainly did 1 hour anaerobic exercise.

Before going to bed at night, there are 6 groups of push-ups, 4 groups of leg lifts and 4 groups of sit-ups. The rest between groups is 1 min, followed by aerobic exercise and jogging for 5000 meters. Muscle stretching after exercise.

Protein powder will be added after every exercise.

According to your own situation, you can exercise twice in the morning and evening, 6 groups of push-ups, 4 groups of sit-ups, 4 groups of sit-ups, plus 20 minutes of aerobic.

In terms of diet, it is mainly to adjust the diet structure. Fried food, junk food, try to avoid. Exercise increases consumption, and we have to control our appetite in order to lose weight. It's really lucky. However, it is not worthwhile to be happy for the sake of luck if you have paid the sweat. Control the intake of rice, the staple food, and eat 7 points full. After exercising twice in the morning and evening, eat 2 egg whites each to supplement protein.

You're insisting! Developing exercise habits will help you study and work in the future. Come on, ha!