initial stage
This stage is mainly some adaptive training and diet adjustment. To lose weight, to put it bluntly, it is two words: shut up and take your legs.
At first, it was suggested to do some sports with little pressure on the heart and lungs, such as running, swimming and playing ball games. This can be done according to your hobby (if you have to say that you like LOL, I can't help it, you are reducing your finger circumference).
By the way, it is recommended to choose flat ground for running to reduce the impact on the knees. At the same time, it is also the pursuit of endurance training. Don't treat yourself like a teenager, run 800 meters in three minutes. You can gradually increase from 1km every other day to 2km and 5km every day. If you don't race horses, speed is not the most important. Remember to stretch before and after running and do your own movements. I recommend the search video Run Coach Zheng Hui (a national sports star who once coached me).
When I was studying, I was very bad at running. If someone had told me that you could run 5 kilometers a day, I think either he is crazy or I am crazy, but you will find it easy to make a little progress.
Diet, eat more protein, eat less fat and sugar, eat less meals. What? You say you don't know much about fat and sugar, so I'll teach you a trick, but all your favorite foods are high in calories. You can look at the formula if you don't believe me. Laugh.
Diet control at this stage is more painful. If you really want to eat, you can finish it at breakfast, eat as little as possible at lunch and dinner, and forget to eat apples at night. It's all fructose
later period
At this stage, you should start to improve your cardiopulmonary function. It is suggested to do some simple aerobic training and strength training, such as T25 and P90. Baidu can find resources.
Remember, don't pursue pure running, especially boys. If you don't want to run too hard, even your future wife can't hold it.
Girls don't have to worry that strength training will make your muscles bigger. Don't worry, our genes don't have this talent point. If you want to practice dwayne douglas johnson, are you dreaming? Laugh ~
Doing anaerobic strength training for ten minutes to half an hour before each aerobic exercise can burn fat more effectively.
If you insist on controlling the calorie intake in your diet, this stage is very simple for you. You just need to change your diet to better quality, such as beef, chicken, fish, eggs, milk and so on. It is recommended to stay away from frying and braising.
The picture below shows my fitness salad. Well, yes, it's a staple food.
later period
If you have no problem, you can advance. Mental disorder training or P90X is recommended at this stage.
At this stage, it is best for boys to go to the gym, because the equipment is relatively complete, and it is also protective to call three or five friends.
Girls can train some muscles in a targeted way, such as breasts (a sharp weapon to raise cups) and peach buttocks (Victoria's secret butt is peaceful).
What? You ask me what to eat now? Help yourself to breakfast and don't eat greasy food. Boil cabbage and tomato vermicelli in the afternoon, and mix with vinegar and salt.
Haha, but on the rest day when you don't exercise, big fish and big meat come casually.
In fact, when you change from losing weight to fitness, you will no longer haggle over calories, but will be regular. After all, it's not like wasting sweat!