Large radix (BMIz28)
Look at the weight
The greater the weight, the more calories the body needs. It is suggested to adjust the diet at this stage, especially to control the daily calorie intake, which can be about 500 calories less than normal people, but not less than 1200 calories. After adjusting the diet 1-2 months, the equal weight is reduced to a reasonable range, and then a certain intensity of exercise is increased.
People with heavy weight bear more pressure on the lower body and knee joint, so exercise with relatively low pressure on knee joint is preferred, such as walking, swimming, cycling, etc., to avoid excessive running and jumping.
Medium radix (24 sbmi
Look at the body fat rate
It is suggested to strictly control diet+exercise in the crazy exploration stage of fruit margin. What you need to do is to eat less foods with high calorie and low nutrition, such as biscuits, cola, potato chips and spicy strips. Regularly eat three meals a day, and keep 7 minutes full for each meal, but increase the intake of vegetables and fruits and eat more foods rich in fiber (such as whole wheat products).
HIIT or compound weight training with high fat burning efficiency is recommended in sports. The purpose of weight-bearing training is to increase muscle while reducing fat and reduce the relaxation caused by fat loss.
Small radix (18.5 sbmi
Look at the circumference
Diet control with a small base can be a little easier. Dieting to reduce fat is not recommended under the condition of low metabolism. It is more appropriate to add protein food to the diet and replace some fine rice flour with coarse grains, and try to keep a regular diet. In addition, you can also gain muscle and reduce fat through reasonable exercise, so that your body becomes strong, mainly by combining aerobic and strength training, such as strength training three times a week, and then doing systemic aerobic after the end, such as aerobic elliptical machine and spinning bike.
Ultra-small base (body mass index)
At this proportion stage, there is no excess fat in the body, but there will be a problem of body proportion. If you feel a thick waist, it may be that your hips are flat and your shoulders are narrow. What you need is not to lose weight, but to carry out local shaping or strength training and practice what you should do on the basis of maintaining the existing eating habits and exercise habits.
Recommended exercise mode: anaerobic+stretching [shaping], the duration of each exercise is 1 hour, 4-5 times a week, and you can punch in for 40 minutes anaerobic exercise twice a day.