Let me talk about it. . . Five years ago, I was 172, 186 kg. Because I love basketball. . . So that summer five years ago, I started to lose weight and practice jumping. One summer, I reduced from 186 kg to 155 kg. Although I am still a little fat, I have lost a lot of fat today, and most of the rest is muscle. There is also jumping, not particularly high, but at least you can jump.

The collective steps are as follows:

One. Resolutely do not eat supper. This is fatal. I don't eat dinner, that is to say, I don't stay up late. At that time, I insisted on going to bed at ten o'clock in the evening, getting up at six in the morning, and then running. This process is boring. There are several things that can help you get interested. 1. You can practice dribbling while jogging with basketball. 2. Run forward with the football under your feet, so that you will run unconsciously. 3。 Really can't. Just take a brisk walk.

Two. Buildings that are not too high do not take the elevator. In the process of climbing stairs, you can go upstairs by jumping quickly, that is, as fast as possible. This will exercise your leg muscles and increase your bounce.

Three. 200 meters leapfrog every day. It's hard. I was really tired at first. . . But stick to it! This is a good exercise for the whole waist and abdomen strength and leg strength!

Four. During the summer vacation, I usually play basketball in the afternoon when the weather is hot, so that I can practice bouncing and increase my actual combat experience. At the same time you can sweat more and lose weight.

The above four points are things that need to be paid attention to every day besides diet. If possible, there should be at least 30 kilograms of summer vacation. After receiving it, the legs will be strong and the bounce will be improved a lot.

Diet:

Never believe that losing weight on an empty stomach is not normal. If you use hunger to lose weight, it is unscientific to lose weight first and then lose physical fitness. First of all, remember: eat three meals on time! Eat more breakfast, but don't eat greasy things. You can eat side dishes, steamed bread, rice, vegetable soup instead of porridge. Have some meat at noon, preferably beef. Beef has no fat, only muscle. Plus you practice every day, you will get stronger and stronger. Don't eat meat at night, mainly cucumbers and vegetables. Honey, don't eat dinner at night! ! !

In addition, now that the conditions are good, if you can go to the gym, it is not bad to practice at night. Remember to take a bath every night, I believe you will succeed!