I am a successful case, pure exercise ~ no medicine ~ nearly 1 month ~ I lost more than 20 kilograms ~ before 178 kilograms now 156 kilograms ~ If I exercise, I mainly ride a bike ~ ~ I also have equipment strength training ~ Then I jog for 5 kilometers ~ Let me talk about my training. My training time is usually from 5: 00 pm to 7: 00 pm, and ends at 8: 00 at the latest ~ If I ride a bike, it will take about 2 hours ~ It's best not to have an empty stomach before riding a bike ~ Just grab some chocolate and eat a little.

I basically ride my bike once every 3-4 days this month ~ I don't do anything else when I ride that day ~ I eat three meals as before ~ I just don't eat anything else ~ I don't eat midnight snack at night, and I usually ride 14 km ~ I have a place here with an uphill road of about 3 km until I ride there ~

Then rest the next day after riding 1 hour ~ After dinner, do stretching exercise for 3-5 minutes, then do three groups of combined strength training, and then go jogging for about 30 minutes ~ ~ Don't stop when you start running ~ Don't stop even if you run slowly ~ Just stick to it several times. It was very painful at first ~ I have been insisting until now ~ The effect is that I have lost more than 20 kilograms ~ I am ready to continue practicing ~

Then after these two days of training ~ I usually take two days off ~ or go out for a walk for the next two nights ~ about 1 hour ~ to recover.

Because exercise can not only strengthen yourself ~ but also exercise your willpower ~ Persistence is victory ~ ~ I wish you success in reducing fat ~ Come on ~ You can do it as long as you can persist ~.