It is suggested to use aerobic exercise at first (but please keep exercising for 30-45 days, swimming is strongly recommended) and gradually increase after physical adaptation. After all, I hurt my knee too badly at first, please see the following suggestions.
Aerobic exercise: swimming, brisk walking, running, treadmill, running stairs, jumping.
Diet: low calorie and high fiber. Use potatoes (yam, purple potato, potato, sweet potato) instead of staple food.
Good exercise is a reasonable, smooth and coordinated whole body and strong muscles. Good physical coordination, starting from aerobic, combined with conditional anaerobic exercise.
Height 175CM, weight 130kg (260kg), too heavy. If you are muscular or a fitness instructor, your weight is 76-84kg. At ordinary times, you ordinary people, like non-professionals with muscles, control it above -75kg, and don't want fat to be muscle. Aerobic combined with anaerobic exercise is enough.
Your weight, pay attention to your meals before and after exercise. Remember that it is 1 hour before exercise and within 30 minutes after exercise.
You bear too much weight. I suggest you don't run (to avoid hurting your knees) or do strength training. At the beginning 1 month-1 month and a half, I used swimming and brisk walking to exercise until my body got used to sports. Start to speed up again. Really start to get in touch with a lot of exercise, the weight should be around 95kg, which is relatively arranged. No injuries caused by sports.
Give you a practical way to help control your diet. Diet control is not starvation. Is to eat low-calorie, high-fiber food that can fill your stomach. Eating 7 points and practicing 3 points is the key.
Lose weight, gain muscle and increase aerobic exercise.
Three criteria.
Not necessarily going to the gym. There are three main principles. (step by step)
0 1. Aerobic exercise increases blood circulation. Consolidate the fitness effect and lose body fat.
02. Anaerobic exercise increases muscles, which can increase metabolic rate (metabolic rate means that if the body does not exercise, as long as it has certain muscles, it will naturally consume its own energy and fat every day. Prevent rebound)
03. Reasonable diet, increase protein, increase crude fiber and reduce fat intake.
0 1.- Swimming is better with less injury, 30-45 minutes each time, before and after anaerobic exercise 15-30 minutes.
-Running, pay attention to ankle protection. Every time 15-30 minutes, before and after anaerobic exercise 10-30 minutes.
-Let's go, get out of the car and watch your ankles. Every time 15-30 minutes, before and after anaerobic exercise 10-30 minutes.
02. Anaerobic exercise
-Run the stairs
-Push-ups, pull-ups
-It's just muscle exercise, mainly to increase muscles. Consolidate the fitness effect. Start with the big muscles. Take your time. (Of course, if you have the conditions, you can ask a coach. Usually 150-200 yuan/class, 20 classes will be enough, and you don't need to ask the coach to practice every day. 2-3 times a week)
03. Prescribed diet
Increase protein, increase crude fiber and reduce fat intake.
Eat more protein (throw away the yolk)
Eat more coarse grains and vegetables (recommended recipe: 30-50g of coix seed, 30g of dried yam, 30g of millet and 30g of lotus seeds, grind them into paste, or cook them into porridge instead of whole grains. )
Reduce fat, fried and smoked foods. Don't eat after 20 o'clock. If you are really hungry, use water and calorie-free fruit instead.