Don't use plastic wrap or anything like that! That's what athletes reduce and reuse before the game (judo, taekwondo, boxing, etc. Need to weigh and grade). The effect is super fast, but it only reduces water, not fat, and gains weight immediately after drinking water, but it can still give you the illusion of 2 hours. Sauna and plastic wrap are the same! My coach was overweight before the game, so he ran 5 kilometers in a raincoat. It was still summer and I was sweating like a pig. ) This method is also called dehydration to lose weight. Whole body exercise to lose weight! Partial weight loss is impossible! Generally speaking, I don't believe it. ) local muscle exercise can prevent fat from accumulating there, but it won't consume the accumulated fat. Don't confuse these two concepts. And fat can only be consumed by the whole body, with an average reduction. Don't think of yourself as 747. A380 aircraft, each wing has an independent fuel tank fuel supply system. The human body has not evolved this system. So stop thinking about partial weight loss with thin face, chin, arms, waist and abdomen, hips, thighs and legs. For example, doing 3000 sit-ups at one time will not affect the thin abdomen and waist, and its fat consumption is systemic, not local, but doing sit-ups often can prevent fat from accumulating at the waist. In other words, local exercise has only a preventive effect. Don't confuse weight loss with shaping! High-intensity, high-load repetitive movements, used to shape, build muscles and enhance strength (such as various equipment in the gym). Never take plastic surgery training as a way to lose weight. As a result, not only did you not lose weight, but you gained a muscle. But it's hard to grow muscles. If you are not half tired, don't worry about gaining muscle. Running does make your legs thicker, but the amount of training for ordinary people can't reach the level of thickening at all. The misconceptions are as follows: thin face and thin chin: chewing gum or other tough food. Results: Muscle looks like a horse's face, and the fat is still there! Thin arms: dumbbells, barbells, push-ups, mineral water bottles. It belongs to local exercise, and the total consumption is too small. Losing weight is useless except practicing muscles! Thin waist and abdomen: sit-ups, back warping, belly warping, hula hoop, etc. Losing weight requires completing 2000~3000 exercises at one time every day! Hips and thin legs are big: squat, leapfrog, jump rope, climb stairs and so on. Physical consumption is huge, but it is difficult to sustain. Lose weight in less than 40 minutes. This is a dream! Losing weight does not depend on what exercise you do, but on the four elements of persistence, stability, sufficiency and consumption when you do exercise. To lose weight, you should stick to 1~3 times a day, and do continuous exercise for more than 40 minutes each time (jogging, badminton, table tennis, aerobics, street PK, outdoor ML, etc ... You can choose at will according to your personal preferences, and it is easy to stick to it if you like). It is suggested that the items should be arranged from weak to strong. If you can't insist, you can go quickly, but you just can't stop! Only in this way can we lose weight, because the weight base is different and the speed of losing weight is different (but not as fast as 1 day, 1 kg). If you have this idea, please go to the nearest vegetable market to observe and inspect. What is the concept of 1 kg fat? Yu Nian is not dead, please cut yourself every day. "Why can't we stop for 40 minutes?" I am lazy. Can't I have four minutes? The exercise within 40 minutes is only consuming what you just ate today, the enzymes that break down fat and the fat circulation system, and it takes about 40 minutes to start. The first 40 points start from the continuous consumption of easy projects, and after 40 points, high-consumption projects can be practiced hard. All you need is persistence. Don't think that taking a few minutes off secretly can stop the production of those enzymes and start over. ) "Then why go? How fast is fast? I have no problem running ... "Because walking is the easiest project to achieve sustained consumption. The best sustained events are jogging and skipping rope, but can you persist for 40 to 60 minutes without rest? You'd better be faster than Liu Xiang, I'm afraid you won't make it to 60 points! Ensuring continuity, stability, richness and consumption is the key to losing weight! Don't make me tell you what to do every day! Decide for yourself! What is the biggest consumption exercise you can insist on! You have to think for yourself ~ what sports do you like to do, what sports you can do and how to arrange it ... I can only tell you the basic principles, not the detailed plans! Because people are different, the plan should be different from person to person. 1 day can run 3 5 kilometers and do 6 hours of taekwondo training! But such a plan is not suitable for everyone. "What? ! Can last for 3 days ~ ... Do you have a stomachache? Leg cramp? Not feeling well? No time? Work? School? ... "Do you know the easiest thing to do? Find a reason! You can find 100 reasons to give up at will, and each reason can make you give up persistence with peace of mind, but that's not what you want! The reason for persistence may only be 1, but it is enough! It can change your life! You can rest on holidays except statutory holidays, and you can't rest on other holidays! ) "Will this train muscles ..." After hundreds of millions of years of evolution, human DNA has given you the best muscle ratio by weight. As long as you don't do explosive sprints, weight-bearing squats, barbells and other projects that exceed your own weight or physiological limits to lose weight, you won't become a muscular man! There is a special case in this paragraph. Like the disabled, otaku and otaku are tired of walking, unable to complete normal running and jumping, and their movements are unbalanced. They are as quiet as old people and pregnant as women. If you lose weight in your own way, you will definitely grow muscles. Those muscles will increase to the point where you can bear the weight, and will not increase after completing normal physiological movements. Of course, I'm not talking about the questioner. Of course, everyone has a different opinion. Maybe you think I'm wrong. You can look for the ideal answer. Sometimes I really want to give you an answer to your psychological intention, which makes it easier to score, but the satisfactory answer is not necessarily correct. I wrote the full text myself. If you are not satisfied with the answer, you can ask questions. Suspected plagiarists can view my space. Don't use CTRL+C to copy my answer, because my answer is too real and the satisfaction rate is too low, so please be polite. If you really want to copy, you must be professional. If many words are not segmented, it will affect the satisfaction rate. )

Satisfied, please adopt.