Lose weight! ~ urgent ~

Do some exercise! Exercise must last for more than half an hour, because water is consumed in the first half hour and fat is consumed in the second half hour. You can measure your chest circumference, leg circumference, arm circumference, waist circumference, abdomen circumference and hip circumference once a week to know if you have lost weight. If your breasts get smaller, it's the wrong way to lose weight.

I am 25 years old and my height is 160. At the beginning of this year, the weight 108 kg. My friends say that I have gained weight in many places. In fact, I kept exercising until I was 18-22 years old. At that time, my figure was particularly good, but I started to be lazy three years ago and became a fat woman. My friends all call me a "middle-aged woman". I'm depressed.

Now I do strength training for an hour every night, and I have lost a lot of fat, losing five pounds in two weeks.

Let me introduce several strength training methods. As long as you persist, you will definitely lose weight healthily.

First of all, do warm-up exercises, jump, move joints, and let your body sweat a little. Take a deep breath and do the following exercises.

I have fat on my shoulder behind my arm. Exercise method: lift dumbbells.

Stand up straight with your legs open, hold dumbbells or mineral water bottles filled with sand iron nuts with both hands, straighten your legs and bend your upper body forward 90 degrees. At this time, your hands naturally droop, then open your hands to both sides and raise them to a horizontal line, then relax and let your hands droop. Repeat with arm strength for more than forty times.

After completing the above training, stand up straight, keep your back straight, hold your chest and abdomen, and raise the dumbbell above your head with one hand. At this time, pay attention to make the back arm close to the ear, then bend the arm back to the back of your head until your hand touches the shoulder of the other hand. Bend more than 20 times and do it with the other hand.

I have fat on the inside and outside of my thigh. Exercise method: lift your legs.

Stand up straight, one leg does not move, the other leg is lifted sideways, the leg should be straightened, and the other leg is lifted 25 times. This exercise can be done at home or in the office at any time. If there is loose meat in the front or back of the leg, kick the leg forward or backward.

The exercise method of the inner thigh is different: stand, spread your legs as far as possible, then straighten one leg and bend the other, and do a lunge. Note that the key action is to keep the soles of your feet facing straight ahead. 60 lunges.

And hips: lie flat, bend your knees, and then raise your hips so that your chest, abdomen, hips and thighs are in a straight line, and your thighs and calves are at 90 degrees. Keep this action for five to ten minutes. Take a deep breath. This process is very difficult. You can read in your hand or play with your mobile phone.

Thin abdomen: a strong abdomen is hard to have, and you need to insist on doing sit-ups for a long time. Some people say no, that's because the posture is wrong, or you don't insist! The method is very simple, just like you usually do, but there are several keys: hold your ears gently, take a deep breath, sit up slowly when exhaling, lie down slowly when inhaling, and move slowly, especially when the upper body is at 30 degrees to the horizontal line, it is best to stop for five seconds. Take ten sit-ups a minute as the standard, and do at least thirty at a time. Now I make at least 100 pieces a day, and a model makes 500 pieces a day. Stick to it for three months to ensure a charming abdomen. Remember to tuck in your stomach at ordinary times.

There are still some misunderstandings to explain:

First, diet: often eat vegetarian dishes, fruits, lean beef and pork, fish, eggs and so on. To ensure that the chest is full. Avoid cold drinks such as frying and ice cream, because the calories are too high and there is no nutrition.

Second, it is wrong to eat apples to lose weight, because apples have a high sugar content. Eating one a day is fine, and eating eight a day is sick. There are other similar methods. Eating something or dieting won't lose fat, but your health.

In addition, it is best not to eat anything after eight o'clock in the evening, and only eat rice porridge or a fruit when you are hungry.

Third, don't care about weight, but pay attention to girth. For example, my hip circumference is four centimeters smaller than two weeks ago, my arms are one centimeter smaller, my abdomen is two centimeters smaller, my thighs are one centimeter smaller, my chest circumference remains the same, and my meat is much tighter.

Fourth, about drinking water. Drink plenty of water, but drink slowly.

Try not to drink water during exercise, and drink less water before and after exercise, especially after exercise, which will lead to "water poisoning". If you don't drink water at ordinary times, you will lose weight. This is the reason why diet pills make people thin. You lose water and nutrients in your body.

5. Will you grow muscles? After talking about so many strength training methods, do you think I'm worried about building muscles? Don't worry, only androgens can grow muscles. Your exercise will only make the meat firm, not muscular.

Sixth, the above articles were not copied online! It's all my research results over the years. I'll share the results with you after I experience them myself!

I suggest you make a timetable and tick the exercise you do every day. It is best to do exercise at 4 or 5 pm or 8 or 9 pm every day.

If you want to be strong, jog or swim every day, but I don't like it. I don't like yoga either. The action is too difficult and the effect is too slow.