Perfect weight loss plan, every fat man should have a journey of reducing it as soon as he says

No matter what purpose you are on the road to weight loss, I want to tell you that success diaper is so simple. Be prepared for the most desire in your heart.

　　What is the basis for success in weight loss?

　　Weight loss tea? Weight loss pills? Fat burning patch? Surgery? Or go home!

　　Only exercise + diet + determination + perseverance you can!!

　　I can't give you strong perseverance, nor can I help you make up my mind. It's just your own business. I can only rely on myself. , this is the most important thing, no one. You have to know that this is a difficult road for a day.

　　And I can only help you provide you with the correct way to lose weight, the correct concept of losing weight, and the correct knowledge of losing weight. But this is secondary.

　　Every obese person needs a journey of losing weight whenever he says it. There is no excuse.

Give you a scientific weight loss plan, and then give you the time!!!

Further reading:

Strength practice for decreasing The benefits of fat are successful

　　Five rules for weight loss

　　The authoritative documentary "Ten Things to Lose Weight" produced by the British BBC, allowing you to truly understand what weight loss is

　　　　Weight loss method: Exercise + reasonable diet

1. Exercise: 40-60 minutes plus 20 minutes of auxiliary strength exercise, at least three times a week, it is better to practice more.

　　1. Aerobic exercise refers to exercise with a long-term medium intensity, making the heart rate between 60%-80% of the maximum heart rate. The maximum heart rate is equal to 220 to reduce the age.

　　Example: For example, if I am 23 years old, my maximum heart rate 220-23 197, and between 60%-80% means my heart rate is 118 Between -157, as long as my heart rate remains between 118-157 during exercise, even if I exercise, the body consumes fat the fastest at this time.

Aerobic exercise includes: running, cycling, dancing, dancing, jumping rope, swimming, ball activities, etc., and even sex, as long as I remember that my heart rate is within this range.

　　Aerobic exercise lasts at least 20 minutes, and it is recommended to 40 minutes to one hour.

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2. Strength exercise

Strength training is indispensable for weight loss. Many people do not know the benefits of strength exercises for weight loss.

When weight loss people practice strength, they will first improve the muscle mass of the human body, and can maintain faster metabolism and consume more energy. Unlike just doing aerobic exercises to lose weight, they only consume the body's energy during exercise, but once they stop, they will not consume it. After strength exercises, the weight loss people not only consume energy during exercise, but also need to consume more energy even if they stop.

Increase the muscle content of the human body, so that the body can store more energy, and provide more physical energy and strength for future weight loss exercises. In this way, more aerobic and anaerobic exercises can be done.

After strength training, You will find that your body shape has changed. If you do aerobic exercises simply to change the body shape of the weight loss person, you will not change too much. The body's body will tighten after practicing strength. Because when the fat decreases and the muscles increase, the body's muscle fat ratio will change.

The volume ratio of muscle to fat is 1 to 3. So when the volume ratio of the body's muscle to fat changes, the body's body shape will also change. Become more Tighten and strengthen it more

　　For example: waist and abdomen exercises, leg exercises, chest exercises, etc.

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2. Diet: Reasonable diet

Don’t diet!!! Don’t be unscrupulous. Learn to control your diet scientifically

Main principles: Eat less foods with high sugar, high fat, and fried foods.

The staple foods must be ensured to be normal, because the consumption of fat requires the participation of carbohydrates, otherwise the fat cannot be decomposed. Eat as much as possible with vegetables and fruits. Meat and eggs appropriately, pay attention to reducing high fat and fried foods.

Snacks should be mainly fruits, junk foods (referring to snacks such as fried and puffed foods) It is best not to eat them.

　　If yes, change three meals a day to four or five meals, and reduce intake for each meal. Breakfast is very important! You must eat it! Otherwise, it will cause excessive intake of high intake of noon due to extreme hunger, resulting in fat accumulation. The same is true for dinner.

　　For those with high fat content, you can eat fruits and drink water before meals to reduce hunger and prevent excessive intake at one time.

　　Methods to test the effect of weight loss

　　Surface: Photo comparison

　　Then take a look again every once in a while, or look directly in the mirror to compare the photos to see what changes your figure have. First of all, you need to wear as few clothes as possible, look at the front, side and back of your body. The posture is to stand normally. Remember to relax your whole body. Compare every once in a while, every time, at the same time, such as after getting up

　　Practical: Your life

　　Weight does not mean success in losing weight, and the appearance of the surface does not mean that you have become better. Feel it with your heart. Have your physical condition and mental outlook improved after the exercise plan? Is there any more? Strength is more energetic. If you lose weight but become less energetic and weaker, it means that there is something wrong with your plan. Many dieters or people who do not pay attention to nutrition will have this problem. We lose weight mainly to make ourselves healthier. It is not counterproductive

Further reading:

The difference between aerobic exercise and anaerobic exercise, introduction to common aerobic exercises and anaerobic exercises

Why is fitness ineffective? You must have made these mistakes

　　　Let’s look slimming and undressing and having meat: Is your target body like this?