If you can't practice at first, your cardiopulmonary function will gradually improve and get better and better.
To lose weight, the better exercises are brisk walking, going upstairs, jogging, cycling and aerobic exercise, and doing strength training for large muscle groups every two or three days. Moderate strength, no muscle growth.
The main muscle groups include chest, abdomen, shoulders, back and thighs. If you don't gain muscle, you don't have to go to the gym. Moderate intensity training dumbbells and tensioners is enough. Push-ups and bench presses (chest), belly rolling and leg lifting (abdomen), rowing and stretching machine opening (back), front, middle and rear dumbbell lifting arms (shoulders) and squats (legs), 5 groups in each group, each group 12 times. The maximum weight is 70%, and it does not need to be used up.
The local fat reduction effect is not good, skipping rope downstairs hurts the leg, and the treadmill also slightly hurts the joint.
Carbohydrate: staple food, sugar, high starch food (potato)
Fat: vegetable oil, animal fat
Protein: Lean beef, chicken breast, fish, egg white.
Fiber: fruits and vegetables
Three-point exercise and seven-point diet are very simple, and the key is how to eat. It must be wrong not to eat meat.
Before exercise, you should have a balanced diet, including carbohydrates, fiber, protein and a little fat, so that you can be motivated.
The second meal after exercise should be low in water, fat, protein and fiber (vegetables).
Don't be hungry, your body is very smart. When you are hungry, you must eat hard and take revenge. Everyone is like this. If you are hungry at non-dinner time, eat a small apple or banana.