□■ Don't work hard on losing weight! Partial weight loss is impossible! It is generally believed that local muscle exercise can prevent fat from accumulating nearby, but it will not consume the fat that has already formed nearby. Don't confuse these two concepts. And fat consumption can only be reduced on average. For example, doing 3000 sit-ups at a time will not reduce the fat in the stomach and waist. 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. So don't think of partial weight loss with thin face, chin, arms, waist, hips, thighs and legs. ) □■ Don't confuse weight loss with shaping! High-intensity, high-load repetitive movements are used to train muscles and strengthen 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. (This is also the reason why many people "lose more weight" 1. The misunderstanding is as follows: (Don't think that you are a 747 or A380 aircraft, and each wing has an independent fuel tank fuel supply system, which has not been evolved by the human body. If you want to reach partial weight loss through local sports, please watch! Face-lifting and chin-lifting: chewing gum or other tough food, drinking water from a bottle, etc. As a result, I chewed my muscles like a horse face, and the fat was still there! Thin arms: dumbbells, barbells, push-ups, mineral water bottles, etc. They all belong to local sports. Although local muscles are very tired, they do not consume much. Muscle training is effective, but weight loss is ineffective! Thin waist and abdomen: sit-ups, back warping, belly warping, hula hoop, etc. This is also a local exercise. If you want to lose weight, you need to complete 2000~3000 exercises every day! Hips and thin legs are big: squat, leapfrog, jump rope, climb stairs, climb mountains and so on. Physical exertion is large, but the persistence is too poor, less than 40 minutes. Losing weight is a dream! □■ The standard is only a reference, and it does not mean that your body is good or bad, excellent, fat or thin, beautiful or ugly. □■ Standard weight does not represent standard body shape! Some people say: "According to the 250-year research of XX scientists in XX country, my height and weight are the most normal and standard ..." Some people say: "My weight and height are the same as those of XXX stars (artists) ..." Reason must be rational, and the volume ratio of equal weight of fat to muscle is 3: 1. (In layman's terms, 1 kg of fat meat accounts for 3 kg of lean meat. So the same height and weight do not represent the same body shape. Fat is fat. Find a psychological balance for yourself and treat others as blind! ? □■ Standard body shape does not mean that there is little fat! Some people say, "I'm not fat, but the place here is fleshy, and the place there is baby fat …" (girls love to say so). When I was in Taekwondo Hall, there were often such girls. They look very symmetrical. When I touched it, the subcutaneous fat was thicker than the quilt, and it seemed to be covered with fat directly. Baby fat? Be fat ~). A really healthy girl has a harmonious figure, even muscles and subcutaneous fat only a few millimeters thick. The feeling she comes into contact with is full of elasticity, full and round, soft but not soft, slippery but not greasy, and has a long aftertaste, which makes people fondle it ... In my eyes, this is the difference between "braised pork" and "braised pork festival"! " What? Sex maniac? Wrong ~ rogue! ? It's better to be abnormal ... ""Listen to me, I'm very wronged ~, how to give people corrective actions without contact, how to give people auxiliary flexibility exercises ... "(But I really miss that time, and now I can't eat" white meat "... Because of my personal preference, the explanation of boys' physique omits 3000 words. ) □■ Don't use plastic wrap or anything like that! Weight loss is effective! 1 hour 1~2 kg no problem! But losing weight is ineffective! The kind that is temporarily reduced and reused by competitive athletes before the game (judo, taekwondo, boxing, etc.). Need to weigh and grade). Sweating too much, 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. Steam bath, sauna and plastic wrap are all 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 diet. The most successful way to lose weight in this way should be mummy ... □■ Sweating will produce sweat, but just pursuing sweat does not mean exercising, nor does it mean consuming fat. Exercise consumes physical strength, which is provided by glycogen produced by food or fat decomposition. (There are some professional knowledge in the intermediate conversion, and there are 200W-word undergraduate courses, all of which are summed up as ……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………… Jogging, badminton, table tennis, aerobics, street PK, outdoor ML, etc ... can be chosen at will according to personal preferences, and it is easy to stick to it only if you like it. It is suggested that the items should be arranged from weak to strong. If you can't insist, you can go quickly, but don't stop! Only continuous stability can lose weight. In fact, losing weight is not about what exercise you do, but about ensuring that you exercise continuously, stably and a lot. □■ "Why can't you stop for 40 minutes? I am lazy. Can't I have four minutes? ..... "Exercise within 40 minutes only consumes what you just ate today, the enzymes that break down fat and the fat circulation system. It takes about 40 minutes to start exercising continuously. Don't think that taking a few minutes off secretly can stop the production of those enzymes and start over. ) Start with easy projects in the first 40 minutes, and practice hard on high-consumption projects after 40 minutes. All you need is persistence. □■ "Then why go? How soon? I can run very well ... "Because brisk walking is the easiest way to maintain consumption, but it is not the best (the best weight loss items are jogging and skipping. As for what exercise to choose to lose weight, you must be able to persist and bear it. The best weight loss program is not necessarily the best for you. ) Of course, the speed is better than that of Liu Xiang, as long as you can stick to 40 points. You have another question: "Isn't swimming the best way to lose weight?" ..... "Swimming has great resistance, a lot of heat loss, a lot of physical strength and heat consumption, and it is interesting, with even resistance, which makes people not easily tired. However, due to time, place, climate and other reasons, although wearing shorts can become a "slimming swimmer", wearing shorts does not mean that you will become a swimming pool. Its feasibility should be considered appropriate. Those who are qualified to swim should remember to swim, not soak in the swimming pool. □■ I won't write you any plans! When you don't know your height, weight, fat content, the distribution and thickness of subcutaneous fat in various parts, physical strength and endurance. Will the scheme given to you suit you? I must be able to write, even if it suits me. People are different. 1 day can run 3 5 kilometers and do 6 hours of taekwondo training! Obviously, this plan is not suitable for everyone. Or should I think for myself, what exercise can I do? What sports do you like to do? How to arrange it? What are the most tiring exercises you can persist in? ..... I can only tell you the basic principles, not the detailed plan. According to the actual situation of your body, increase the intensity and amount of exercise step by step, and don't set too high a plan for yourself. There is a big gap between ideal and reality (Olympic champions also have childhood, and Superman has to grow up from childhood! ) □■ "What? ! Can last for 3 days ~ ... Does your ass hurt? Toe cramp? Is there something wrong with your stomach? It's too cold in winter vacation? Too much sun in the summer vacation? Go to school after winter and summer vacations? Too busy at work to have time? I have to sleep in on weekends ... "(I can have a rest except holidays, and I won't give it to other holidays! ) Do you know what is the easiest thing to do in this world? 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 to change your life! When you are faced with unfair treatment, contemptuous eyes, constantly losing opportunities that should belong to you, and really "indifferent" and "laughing", you are willing to find reasons to delay, perfunctory and escape for life ... When you lie quietly in a rocking chair for many years, (a little sensational, more in an ICU bed of a hospital), it is not wonderful, not shining, or even. Some things we can't do. Even if you run for 100 years, you will not reach the state of Liu Xiang. It takes talent, hard work, luck and so on to reach the limit we admire. But it's not difficult to change your figure by losing weight through exercise. What should I do if I don't run 50 meters as fast as a girl in the junior high school exam? I will never run fast without paying. When I first entered the Taekwondo Hall, I saw those people's attacks and flexibility, so I wondered whether I should refund my money and leave. I can't do it. But when I insisted, I found that I did it. Also, we are human beings and have human DNA. If there are no defects, we may not be the best, but we will not be much worse than the best. If you work hard, you have a chance to succeed. If you don't work hard, you have no chance. □■ "I run in the same place every day 1 hour ..." "I play basketball for 2 hours every day ..." (Other people use this method effectively, but you just don't, right? ) It is invalid because you run in the same place with the laziest posture, the slowest speed and the most shameless method in order to complete the exercise. Although you ran 1 hour, it was useless. Basketball is the same. You can throw 1 ball if you have the ball there, and you won't lose weight if you play without the ball for 20 hours. If you want to lose weight, you should show some sincerity. If you run, try to run with the posture and speed that consumes the most energy. If you play, you have to move more positions and fight more as a professional player. Although the technology is not professional, your consciousness should be professional. Don't take exercise as a burden, and don't have the idea of doing less 1 minute and counting less 1 time. Every jump 1 time and run 1 step is close to health and beauty 1 step. And don't be lazy. Today, I am happy to rest 1 day, and tomorrow, I will rest 1 day. 1 day Less exercise will delay your health and beauty 1 day. In fact, youth is only a few days. Don't wait until it's over. Why not insist on it every day? You didn't reach your health and beauty, but your youth has disappeared. Don't ask, "When is the best time to exercise? "All available time is the best, regardless of morning, evening, afternoon and season. □■ "Will this make 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, sprints, weight-bearing squats, leapfrog, barbells (including high-weight equipment in the gym) and so on to lose weight (that is, anaerobic exercise), you won't become a muscular man! There is a special case: otaku and otaku, like disabled people, are tired of walking and run slower than turtles. If you lose weight in your own way, you will definitely grow muscles. Those muscles will increase to the extent that you can bear the weight, and will not increase after meeting the physiological needs of normal people. People who advocate the morbid beauty of bone defects don't take me seriously at all, just treat me as p)□■ Don't judge whether you are losing weight by your weight! A lot of exercise consumes fat and will lose weight. A lot of exercise will strengthen muscles, and muscle enhancement will gain weight. The volume ratio of equal weight fat to muscle is 3: 1 It is inevitable to gain muscle and consume fat in the middle of losing weight. You need to measure the circumference of all parts of your body regularly with a soft ruler to judge weight loss. You know, you need to lose weight, not lose weight. It's up to you to measure 5 days with a soft ruler or 10 days. The emphasis is on regular measurement. I don't care if you keep it by email or ass paper. This is a testimony to your weight loss. After the middle period of weight loss, your muscle mass can meet your weight and physical strength, and will not increase, while fat will continue to be consumed, and then you will start to lose weight again. (The legendary weight loss platform period. )

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