How to eliminate belly?

To put it bluntly, I just want to gain muscle and lose fat. No one can reduce fat locally, so don't trust anyone who says yes.

In short, your consumption is less than your intake. If you don't want to go hungry, you can't reduce your intake, so you must increase your consumption. There are two simple ways to increase consumption: first, increase muscle. Second, do aerobic exercise.

The way to gain muscle is easier said than done. First, you should adjust your diet structure, increase protein's intake, and eat more egg whites, fish and skinless chicken. Eat more fruits and vegetables and moderate staple food. Reduce oil and sugar. And your total intake remains the same, just don't let yourself starve. Second, do muscle exercise, which is a bit complicated. Simply put, the large muscle groups of the body are divided into four parts: chest, shoulders, back and legs. You do muscle exercises four times a week, one muscle group at a time, 30 minutes at a time, and then do abdominal exercises for 10 minutes. In fact, there are many skills to gain muscle. But as long as you practice so hard, it will always work. If you want to make greater progress, you can read health and beauty magazines or something.

Aerobic exercise is the most boring thing. If you don't have a strong desire to improve your posture, it's hard to stick to it. It's actually quite simple. You need to run for at least 30 minutes every day, or ride a bike. It is important to master the intensity of exercise. You should keep your heart rate at least 60-70% of the maximum heart rate during exercise. (Simple calculation method of maximum heartbeat: 220- age). If your heart and lung function is good, you can improve it, so the effect is better. If you hate running (I am), you can also take a brisk walk, but you should do it for more than 40 minutes every day and go all out for a brisk walk. The effect of reducing fat is also very good. A friend of mine walks for an hour every day, and the intensity is sweating in winter. I lost a lot of stomach in a month. I soon lost weight. In fact, aerobic exercise also has many skills. If you want to study, you can look at health and beauty or something. There is an introduction.

Muscle gain and fat loss are consistent. Even if you don't do any aerobic exercise, as long as the intake is unchanged, you can do continuous muscle exercise to achieve the purpose of reducing fat. Take your time.

The best and fastest way to lose excess fat and build a good figure is:

First, exercise muscles with medium and high-intensity equipment for 40 minutes every day, four to five times a week.

Second, 40 minutes of moderate and high-intensity aerobic exercise every day, 5 times a week.

Third, a moderate diet with high protein, low fat and many fruits and vegetables.

Fourth, drink less, smoke less and get enough sleep.

Fifth, drive as little as possible and don't take the elevator.

If your overweight is not serious, if you can achieve these five points, you can see obvious effects in three months and reach a good figure in half a year. If your perseverance is not good, as long as you can basically follow the exercise method mentioned above, you can see the effect in a year at most. It's not easy to gain muscle and lose fat, otherwise there wouldn't be so many ugly people on the beach. The key to this matter depends on your requirements for yourself and your perseverance. Look at Zhang Ziyi's boyfriend. He is in his early twenties, and his figure is much stronger than most of us in our twenties. Why? People have high demands on themselves. Don't ask for it, go to the beach with a big belly and a fat body, and no one laughs at you. The key is that you look good.