The bodybuilding coach is here!

Sitting posture should be upright

Women who have to stay in the office for a long time must definitely sit upright. For example, you should not hunch your back and don’t swing your feet around in a handsome way, because upright sitting posture not only It improves posture and keeps your abdomen and buttocks in a tense state, so the hip line is not easily deformed and the leg curves are corrected.

2. Don’t hold back your bowels

Because it is easy to bloat your stomach. If you get used to it, your rectal mucosa will become dull, and it may even lead to habitual constipation and difficulty in defecation. Then the lower abdomen will naturally It will gradually grow and thrive! In addition, you can try drinking a cold drink when you get up in the morning, or eat more fruits and vegetables, which can achieve gastrointestinal motility and promote bowel movement.

3. Use abdominal breathing

The method of abdominal breathing is actually very simple; when we inhale, the belly rises, and when we exhale, the belly contracts. Although you may not be used to it at first, once you get used to it, it will help stimulate gastrointestinal motility and promote the discharge of waste from the body. On the other hand, it can also smooth the air flow and increase lung capacity.

4. Shrink your abdomen at all times

When walking and standing, remember to shrink your abdomen forcefully and cooperate with abdominal breathing. You may feel very hard in the first one or two days, but as time passes, Over time, you will see your lower abdominal muscles become firmer, and you can easily achieve the effect of losing weight.

5. You must exercise frequently

In addition to reminding yourself to shrink your abdomen, doing levator exercises and walking up the stairs frequently can prevent fat from being affected by gravity. Sagging; in addition, women who often sit in the office can use the office chair to keep the upper body straight, tilt the pelvis backward, sit on the buttocks, and then slowly pull the buttocks up to the tight area and then return to the original shape, such as You may not be used to it at first, but once you get used to it, it will help stimulate gastrointestinal motility and promote the discharge of waste from the body. On the other hand, it can also smooth the air flow and increase lung capacity.

After a comprehensive evaluation of the effects of 13 abdominal fitness methods, experts found the top three most effective methods, which are: Jianqiji (bicycle fitness equipment) training; Captain Chair (a bench with an angle of 30 degrees to the ground, on which you can lie down, lift your legs and hold them for a few seconds to strengthen your abdominal muscles) training; fitness ball training.

Improved version of sit-ups: Fitness coaches believe that if you want to make sit-ups more effective, you can try the following changes - only do 10 sit-ups per minute, with your upper body and the ground Hold it at a 45-degree angle for 5 seconds. This effect is much better than doing 60 times in 1 minute!

Thin the entire thigh

Stand at attention with your hands on your sides. Bend your knees and touch your toes with your hands (don't push too hard at this point). The trick is not to flex your back muscles, just your knees. Then gently return to the original position. This action lasts about 3 seconds. When you first start doing it, aim to do it 3 times in 10 seconds. Then speed up after you get used to it.

Thinner inner thighs

Starting from a standing posture, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. While jumping up, switch your left and right feet (note that your back should be straight at this time). While counting one or two, jump up and switch feet. When you first start doing it, aim to do it 10 times in 10 seconds and then speed up after you get used to it.

Slim thigh internal and external measurement

Stand at attention. Straighten your right foot and lift it to the right, and at the same time, straighten your left hand and lift it to the left. At this time, pay attention to the balance of the body. The trick is to push your legs hard. Gently return to the original position. Do the same on the other side. This action lasts about 2 seconds. When you first start doing it, aim to do it 5 times in 10 seconds. Once you get used to it, increase the speed.

It only takes one minute to lose weight

Is there any way to make our legs lose weight quickly? Let’s try a one-minute leg slimming exercise.

To slim down the entire thigh: Stand at attention with your hands on your sides. Bend your knees and touch your toes with both hands. Aim to do it 3 times in 10 seconds when you start, and then speed up after you get used to it.

Thinner inner thighs: Stand upright, take a step forward with your right foot, bend your knees slightly, put your hands on your waist, and switch your left and right feet while jumping up. Aim to do 10 times in 10 seconds first, and then speed up.

Thin the outer thighs: Straighten your right foot and lift it to the right, and at the same time, straighten your left hand and lift it to the left. At this time, pay attention to the balance of the body and use strength in the legs.

Do the same on the other side for about two seconds.

Perform whole-body exercises for thigh weight loss

When you perform exercises for the purpose of whole-body weight loss, all parts of the body, including the thighs, will lose weight. The most effective aerobic exercises to exercise your legs and buttocks are walking, biking, cross-country skiing, and stair climbing. Running is a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people often find running difficult and uncomfortable, they often cannot persist. It would be much better to use a combination of walking and running. When you don't feel hard, you can increase your running and decrease your walking.

Swimming is also a whole-body aerobic exercise, but swimming does not use the thighs too much. If you want to tone your thighs in the swimming pool, you can walk in shallow water, or wear a life jacket and walk in deep water. The natural resistance of the water will give your thighs a powerful workout. This kind of exercise effect cannot be obtained by running on the road.

In order to lose weight on your thighs, exercise for 30 minutes each time, at least 3-5 times a week. Stick to less than moderate and moderate-intensity exercise, that is, reach 60% of your maximum exercise intensity, so that you can burn more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise and then gradually increase it. You can also flexibly control the intensity and time of exercise. If the intensity of exercise is low and easier to perform, the time of exercise can be increased. In terms of fat consumption, walking for 1 hour has the same effect as running for 20 minutes. Before implementing an exercise plan, it is best to ask your doctor to conduct a physical examination for you, and then choose an exercise intensity that is easy to perform without adverse reactions. In the future, the exercise time can be gradually increased, but the average increase in exercise per week should not exceed 20%. The best way to judge yourself is that your body can return to normal within 1 hour after exercise. In order to prevent injuries to certain parts of the body during exercise, you can do some preparatory activities first, such as jogging in place for a few minutes or doing stretching exercises.

The best time to exercise is about 1-2 hours before meals, such as early morning and afternoon.

Partial exercises for thigh toning

Stretching exercises are one of the most effective methods for thigh toning. With both arms hanging down, squat down on one leg and knee, keep your back straight, and stretch the other leg back until it is parallel to the ground; or in the same position, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to Do 3 sets (10 reps each) of this exercise on each leg. This exercise can also be performed while the body is standing. Stand on one leg and keep the body straight. Extend the other leg to the side and back, trying to keep the thigh straight and parallel to the ground. Leg stretching exercises can also be performed sideways. Lie flat on your side on the bed or the floor, with one leg close to the floor, and the other leg raised upward until the leg forms a 45-degree angle with the body, and then raise the upper leg at a 45-degree angle. Support yourself on a table or chair and raise your leg from the floor to your upper leg.

This kind of exercise can strengthen the inner and outer muscles of the thigh, instead of only exercising the outer muscles as in the past, thus maintaining the balance and symmetry of the thigh.

After you've mastered leg extensions, try doing some "stride walking." Take a big step forward until your back knee is about 15 cm from the ground, and then step forward with the other leg. It is best to start with two sets of 10 reps per leg. Then gradually increase the number of times. As with any other exercise, start slow and work both legs equally. The advantage of this kind of exercise is that it can change the relaxation state of the muscles and make them look more toned.

Reasonable diet

Experts believe that most people who fail to lose weight on their legs are mainly because they rely too much on exercise and do not pay attention to their diet. These people often significantly limit their caloric intake, but don't pay much attention to the role fat plays in it. Therefore, the diet should be low in fat and high in fiber. For example, eat more vegetables and fruits and less fat-rich foods, such as fast food.

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The third generation of new rules for golden legs

On the one hand, beauties are struggling with how to effectively lose weight, and on the other hand, they are also thinking about how to beautify their legs to meet the new standards of beautiful legs, that is, the knees are bare and free of fat, the ankles are slender but not bulky, and the calves are as slender as carrots. .

Girls who want to show off their legs in spring must read the 2005 new golden rules for beautiful legs, and do your best as early as possible. You will have the capital to show off your legs when spring comes!

Golden Leg Beauty Rule 1: Keep your knees bare and free of fat

This year, no matter what method you use to slim down your legs, remember that the first priority is to get rid of the fat on your knees and let the skin there Smooth and tight. If there is excess fat here, it will make the legs look short and thick, so you must find a way to tighten them here. Beauties who like to wear mini skirts should try harder, because the distance from the hem to the knees of such short skirts is more than 10 centimeters, and the knee area will naturally become the focus of attention. If you happen to have fat and saggy knees, Muscles will greatly disfigure the beauty of the legs and affect people's aesthetic vision. Who doesn’t want to enjoy the beautiful scenery? Seeing things that are pleasing to the eye is a great enjoyment of life! What about the beautiful legs? Besides, your legs are beautiful, which is a good thing for others and yourself.

In addition, some people originally had no fat in their knees, but later developed it, resulting in knee hypertrophy. This is mainly caused by keeping the legs in a bad posture for a long time. It is caused by the dislocation of the knee joint, leading to fat accumulation. Visually large joints. If corrected in time, it can be improved.

ABC of beautiful leg tricks

A: Do more leg stretching exercises such as leg presses, kicks, etc.;

B: Use slimming cream for massage or Go to a beauty salon for maintenance;

C: Surgical facelift, of course, this is for those with severe symptoms. Knee lift surgery can beautify the lines there and enhance the beauty of the entire leg shape, Hollywood Female celebrities do this, but it should be noted that you should go to a reputable professional plastic surgery institution to make people feel at ease.

Have you noticed that your legs have no lines and are a little fat and thick? If you want to improve, there is always a way! We can use it together with exercise and leg beauty products to make our legs more slender! Understand what kind of leg type you have, and then exercise accordingly. As long as you persevere, you will be sure to have a pair of beautiful legs

Golden leg rule 2: Slender ankles, not thick ones

The second rule for long and beautiful legs is that the ankles are slender, not bulky, and have a tight feeling. No matter how slender the thighs and calves are, if the ankles are not suddenly tightened, the legs will still lack the beauty of the lines. On the contrary, even if the thighs and calves are the same thickness, as long as the ankles are slender, the legs will still have the beauty of the lines. . The legs of some beauties cannot be said to be thick, but because they are thicker at the ankles, the entire legs look thicker, so they are nicknamed "elephant legs."

Some people think that this is mainly caused by their naturally thicker bones. In fact, the thickness of the ankle is not determined by the size of the bones. If the food you eat is too high in salt and oil, your body's circulation will be poor, which will lead to the accumulation of toxins and edema in your legs. Coupled with the long-term lack of exercise, over time, fat accumulation will easily occur in the ankles, forming thick ankles and becoming "elephant legs." "This is not a good thing. If you are unfortunate enough to fall into this category, you have to think of a solution quickly! If corrected in time, it can be improved.

ABC of beautiful leg tricks

A: Do more exercises that can move the ankles to accelerate the circulation and metabolism of body fluids in the legs. For example, some leg flexibility movements in yoga have this function. Therefore, practicing yoga when you have time is a good way to beautify your legs;

B: Soak your feet in hot water every night before going to bed, rub your ankles with your hands, and rotate your ankles left and right, which can accelerate blood circulation and Metabolism to prevent edema;

C: Reduce salt intake and adhere to a light diet. People with poor kidney function should pay more attention to avoid overloading the kidneys and aggravating edema symptoms. Intake more salt, which is beneficial to the legs. Fresh fruits and vegetables that are metabolized by part of the body's body fluids, such as tomatoes, cucumbers, bananas, apples, grapefruits, etc., can beautify both legs and skin, killing two birds with one stone.

Recommendation: Jump rope to get rid of your elephant legs

Golden legs rule 3: The calves are as long as carrots

If you observe carefully, you will find that if the calves are the thickest, A higher position will make the legs look slender and slender, which is what we often call carrot legs. The leg shape looks beautiful and well-proportioned, with moderate thickness, no need to increase or decrease, and it is the most ideal leg shape.

Therefore, the key to whether the legs are slender and good-looking lies in the height of the thickest part of the calf. If this position is high, it can miraculously make the calves under the knees appear longer. To make the calves slender, you must find ways to increase the height of the calves. position, that is, first make the calves slimmer, and at the same time pay attention to relaxing the muscles in the calves to avoid hardening.

ABC of Beautiful Leg Tricks

A: Doing physical training, such as ballet, Pilates and other exercises will not only help beautify the calf lines, but also help maintain your figure. If you can persist for a long time, Both body and mind will benefit endlessly

B: Professional leg care, the slimming treatment in the beauty salon can effectively improve the symptoms of calf edema and muscle hardening in the calves. The beautician uses massage oil, massage techniques and instruments Stimulates blood circulation in the calves and accelerates fat decomposition, especially the bandage leg slimming method is worth trying because of its good effect; >>>>Look at the leg-beautiful secrets of those beautiful celebrities

C: Coarse salt for beautiful legs. Nowadays, it is popular among urban women to use coarse salt to slim down their legs. I heard that the effect is quite good. If you just want to have beautiful legs, why not give it a try? Coarse salt itself has the characteristics of sweating and causing heat. After use, it can help the body excrete excess water and accumulated toxins in the body, and accelerate the consumption and decomposition of fat. The operation method is very simple. Before taking a bath every day, take a cup of coarse salt and add a little hot water to make a paste (so that it will not fall off when applied to the body), and then apply it on the legs where you want to lose weight. After about 10 minutes, rinse off the coarse salt with hot water, and then start taking a bath. If your skin is sensitive and you cannot use ordinary coarse salt, you can also purchase a finer bath salt. This method is especially suitable for people who don’t like to exercise by nature. If you insist on it every day, you will usually see results within one to two weeks

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Start the leg-beautiful plan in early spring

Spring is approaching, and charming spring clothes are waving to you. Leg training has become urgent. Although the ratio of leg muscles to fat and the length of the legs are innate, experts in sports science believe that the role of acquired exercise cannot be denied. If you want to have beautiful legs, start exercising today.

Leg fat is probably the most difficult part of body fat to burn. If you want to lose weight in your legs, you must first burn off the excess fat in other parts. To lose weight on your thighs, exercise for 30 minutes each time, at least 3 to 5 times a week.

If you insist on exercising at moderate or lower intensity, you can burn more fat. The best time to exercise is about an hour or two before meals, such as early morning and afternoon.

This type of fitness includes walking, cycling, cross-country skiing, stair climbing, swimming and other aerobic exercises, among which walking and swimming are the best.

Walking is a good way to burn calories, especially for women with thick thighs. The effect will be better if it can be supplemented by jogging.

Swimming is also a whole-body aerobic exercise, but swimming does not have a great effect on the thighs. If you want to tone your thighs in the swimming pool, you can walk in shallow water, or wear a life jacket and walk in deep water. The natural resistance of the water will give your thighs a powerful workout. This kind of exercise effect cannot be obtained by running on the road.

Beautiful Legs

1. Stand with your feet in front and back, raising your back heels. Then bend your legs while keeping your upper body and heels vertical.

2. Stand with your feet apart, keep your back straight, then bend your knees and lift your hips.

3. Stand with your palms against the wall and your feet together. Lift one leg back so that the heel touches your buttocks.

4. With both arms hanging down, bend one leg and squat down, keep your back straight, and extend the other leg back until it is parallel to the ground.

5. "Step forward". Take a big step forward until your back knee is about 15 cm from the ground, and then step forward with the other leg. Do each movement 20 to 25 times, at least once every other day. After adapting for a few weeks, do these actions one more time. That is to say, after doing it once, rest for 60 to 90 seconds and do it again.

Partial exercises for legs

Stretching exercises are one of the most effective ways to beautify your legs.

The specific operation is as follows:

Drop your arms, squat on one knee, keep your back straight, and stretch the other leg back until it is parallel to the ground; or in the same position, straighten the other leg to the side, Until it forms a 90-degree angle with the body.

It can also be performed while standing. Stand on one leg and keep the body straight, and stretch the other leg to the side and back. Try to keep the thigh straight and parallel to the ground.

If you are doing it sideways on the bed or the floor, put one leg close to the floor, lift the other leg up until the leg is at a 45-degree angle with the body, and then raise the upper leg at a 45-degree angle. Support yourself on a table or chair and raise your leg from the floor to your upper leg.

This type of exercise can strengthen the inner and outer thigh muscles to maintain the balance and symmetry of the thighs. Of course, it can also be combined with "stepping and walking".

Poor walking posture will lead to obesity in the legs and is not conducive to their fitness. Common wrong walking postures include: kicking walking, pressing your feet, walking in a splayed position, walking in a splayed position, and walking on tiptoes, etc. Avoid this!

In addition to paying attention to the balance of dietary calories, foods such as sesame seeds, apples, poultry eggs, spinach, celery, grapefruit, papaya, tomatoes, kiwi fruit, etc. have been proven to be of great benefit to leg shaping. , you might as well eat more.

Daily maintenance is also very important. Generally, you need to protect your hands with hand cream, do regular hand care, wear gloves when working, and trim your nails as often as needed. At the same time, eat more foods with high calorie content to ensure that your hands are round, shiny and fleshy.

Every time you wash your hands, apply hand cream to ensure your hands are moist and shiny. You should also drink more water and pay attention to your diet to ensure your skin is hydrated and nutritionally balanced. Pay attention to opening and closing your fingers regularly, and eventually your fingers will become flexible, soft and slender, with a flowing beauty between opening and closing.

Don’t do heavy housework, often soak your hands in milk, or apply lotion on your hands, and then wrap them in plastic wrap for a few hours. You can do it while watching TV, and you can also learn some guzheng and the like. In music, the purpose of practicing on the piano is not to play music, but to train the flexibility of the hands.

A round face is of course related to excessive fat accumulation, but it is also deeply affected by personal skeleton and muscle distribution. In addition, the sleeping position since childhood can also affect the size of the face; for example, if Asians are used to sleeping on their backs, their heads will be flat when they grow up, and their faces will look larger. In recent years, many babies are born sleeping on their sides, and their faces will be elongated. It will appear thinner. In addition, a person's expression will also affect the distribution of facial fat hypertrophy. However, a big face or a small face has a lot to do with the appearance of the congenital parents. 3. Acupoint massage:

Different from ordinary massage, acupoint massage for face slimming can not only strengthen muscles and eliminate fat, but also stimulate elastin secretion, eliminate facial wrinkles and reduce muscle sagging. At the same time, these acupoints are also health-care acupoints for improving eyesight.

(1) Apply acupressure on Sizhukong, Cuanzhu, and Jingming points, and massage the upper and lower eyelids from the inside out.

(2) With the Sibai point as the center, from the inside to the outside, use the index finger and middle finger to perform radioactive massage.

Cuanzhu Point: Located in the depression at the inner end of the eyebrow.

Xianzhu cavity: the depression at the outer end of the eyebrow.

Sibai Point: The location is in the middle of the black eyeball when looking straight up, 0.5 cm above and below the edge of the orbital bone. Press and pinch a dimple with your fingers, which is this point.

Jingming point: located 0.2 cm between the inner canthus of the inner eye and the root of the nose.

However, when making staple food, if the following preparation methods are adopted, the daily staple food can be turned into a diet food. The method is: put cooked rice and steamed buns in the refrigerator and store them for a period of time at 2°C to 4°C. The starch in them will turn into weight-loss food that is not easily absorbed by the body. The principle is: starch granules swell and split in an aqueous solution at 60°C to 80°C to form a uniform paste solution, which is called gelatinization, which is the usual process of cooking rice and steaming steamed buns. Gelatinized starch is easily digested by enzymes and absorbed by the human body. However, gelatinized starch often becomes opaque or even precipitates when left for a long time or when the moisture content is 30% to 60% and the temperature is maintained at 2°C to 4°C (ie, starch aging). After eating this kind of aged food, starch is filled in the stomach. On the one hand, it is not absorbed, but at the same time, the feeling of hunger is reduced. What is more advantageous is that the protein in the staple food is almost not lost after these processes, and the main vitamins-B vitamins are also very little lost due to their strong stability.

Therefore, this kind of weight-loss food only reduces the absorption of calories without affecting the absorption and utilization of other nutrients. The preparation method is simple, making it an ideal weight-loss food.

■Vegetables for weight loss

Leeks: Because they contain more fiber, they can promote intestinal peristalsis and facilitate defecation, thereby expelling excess nutrients and nutrients from the intestines. Metabolize waste products, which is beneficial to weight loss and cleansing the intestinal cavity.

Bean sprouts: contain a lot of water, low in fat and calories, especially mung bean sprouts.

Cucumber: It is one of the best vegetables commonly used in all seasons. Because it contains propylene glycol acid, which can inhibit the conversion of sugars in the body into fat, it can effectively reduce fat accumulation in the body.

White radish: It contains very low calories and contains an enzyme substance that can promote fat metabolism and reduce the subcutaneous accumulation of fat.

Winter melon: It contains high water content and low calorie content. It has obvious diuretic function, so it is effective in "cleaning up" the internal environment and losing weight.

■The TOP10 Best Ways to Lose Weight

The following 10 methods are regarded by experts as the best ways to lose weight. Based on an average daily intake of 2,000 calories.

1. Reduce caloric intake

Nutritionists believe that no matter what you control - protein, carbohydrates or

fat, what you ultimately reduce is calories. of intake. If a person consumes 800 fewer calories per day, he can lose 10 pounds in six weeks; if he consumes 500 fewer calories per day, he can lose 10 pounds in two and a half months. But be careful not to lose weight too quickly, otherwise it will be very dangerous. It should be noted that each person must consume at least 1,200 kcal of calories per day. If too little calories are supplied to the body, muscle will be lost. Muscles are the key for the human body to consume calories and promote metabolism.

2. Eat less fatty foods:

Experts point out that every 1 gram of fat contains 9 kilocalories. Carbohydrates and proteins contain much lower calories per gram than fat, around 4 kcal. Therefore, if you want to lose weight, you don’t have to eat less. You can replace the daily fat-containing foods (such as butter) with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat a day, you can Lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrates, you will gain weight.

3. Reduce food intake. :

If you want to lose weight, you don’t have to give up your favorite foods. The important thing is to control them. If you like a certain food and eat a lot, you should pay attention to reducing the portion each time, not 4 times a week. Instead of eating 200 grams of meat each time, you can eat 100 grams each time. This will save you 1,200 kcal and reduce your weight in about 7 and a half months. It is recommended that dieters put one in the kitchen. Scale and put a warning sign to remind yourself of the weight of food.

4. Eat more liquid food:

Usually, it is very convenient to prepare liquid food. If you only consume liquid food or drinks, you can lose 10 pounds in 8 months. The liquid diet should be varied to avoid nutritional deficiencies. Under the guidance of a doctor, you can even lose 10 pounds in 5 weeks. Weight. But make sure the liquid food you choose can provide the nutrients and protein your body needs, and ensure three meals a day.

Keep it off every week. Walk 5 kilometers once a day for 5 days in 45 minutes each time. You can lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, the weight will drop faster. Some people may say "there is no time for walking." In fact, time is squeezed out. Cardiovascular doctors point out that this weight loss method may increase appetite. Therefore, you can eat some low-fat foods or fresh foods before or after walking. Fruit and drink more water to replenish body water lost due to sweating.

6. Regular exercise:

Performing regular exercise 3-5 times a week can be regarded as a way to reduce body fat and A great way to lose weight, gain muscle, and gain more energy.

Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can lose 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can lose 10 pounds in 4 months Swimming, 4 hours a week, can reduce 10 pounds in 4 months; Cycling, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can reduce 10 pounds in 5 months. If you have not done regular exercise before, you should do less at the beginning to prevent harm to your body. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.

7. Strength training:

Strength training can strengthen muscles. The more muscle you have, the faster your metabolism will be. A 45-minute weightlifting session three times a week can help you lose 10 pounds in 10 months. To avoid injury, ask a trainer to help choose the appropriate weight and develop an appropriate exercise plan. Stretch before and after exercise to maintain body flexibility, and the weight and frequency of weightlifting can be gradually increased.

8. Combining lowering calorie intake with walking:

Replacing Coca-Cola with soda water can reduce the daily intake of 150 kcal. If you add in 5 kilometers of 45-minute walks five times a week, you can lose 10 pounds in 3 months. If you lower your calories even more and still keep walking, you can lose 10 pounds in 7 weeks.

9. Combining fat intake with weight lifting:

This method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular health. . Eat 20 grams less fat every day and lift weights for 20 minutes, three times a week, and you can lose 10 pounds in three and a half months.

10. The best choice:

Based on the above nine methods, formulate a step-by-step plan that can be implemented. The most ideal combination plan is to control fat intake and strengthen Exercise and strength training. As long as you have confidence and persevere, you will be able to lose weight, build muscle, and promote cardiovascular health and body metabolism. Reduce your calorie intake by 100 kcal every day, walk 3 kilometers three times a week for 30 minutes each time, and do weight lifting twice a week for 40 minutes each time. This combination can result in a weight loss of 10 pounds in 5 months. If you combine the three methods at the beginning, you may not be comfortable with it, so you might as well try to increase it gradually. For example, add it one method at a time. Be patient and don't rush.

Experts point out that women should ideally lose 1-0.5 pounds of weight per week, and men should lose 1-2 pounds of weight per week.

The first step: From the forehead to the temples, press with both hands 3-4 times.

The second step: Use the middle fingers and ring fingers of both hands to lightly press both sides of the nose alternately, repeat 1-2 times ; Then massage the cheeks in a spiral way: from the chin to under the ears, in the ears, from the nose to the upper part of the ears, repeat 2 times.

Step 3: Use the thumbs and index fingers of both hands to gently pull the jawline alternately. Go back and forth 3 times from left to right.

Step 4: Use the palms of both hands to gently stroke the neck from bottom to top.

When interviewing Cecilia Cheung, she told reporters that she spent half a year In a short time and without spending a penny, I successfully reduced my weight from 57 kg to 48 kg, which made my fat and round face slimmer, and my "flesh" figure became more stylish and sexy. What method did Cecilia use, and what are her secrets to losing weight? Let her tell everyone herself.

Secret 1: Give up eating meat and vegetables

“In the past six months, boiled vegetables and soup can be said to be my staple food. I have completely given up eating meat and have tried many weight loss methods before. None of them were successful, all because I was too greedy to eat and refused to stop eating. If I can’t lose weight, I will always be carrying fat.”

Secret 2: Running. , dancing

“To lose weight, you must cooperate with exercise. Whenever I have time, I run the treadmill at home. I will run on the treadmill for an hour every day. If I work out of town, I will swim instead. At the same time, I I also learned and practiced dancing with the line dance teacher, dancing for an hour each time."

Secret 3: Increase the workload

"People are most afraid of being idle and talking. It is easy to be greedy, unwilling to exercise, and lazy. If you fill your free time with work, you will not have time to think about what snacks to eat, and your willpower to control your diet will also increase.

So during my weight loss period, in addition to filming movies, I also had a new album coming out. The workload was twice as heavy as before, and I ran at home whenever I had time. ”

Secret 4: Persistence

“Losing weight is definitely not easy. You will definitely suffer some hardships. If you have some small complaints, and the family around you will feel sorry for you, I advise you not to reduce any more, but you must strengthen your beliefs and stick to your decision. You should answer them: No! I am the kind of person who loses weight easily and gains weight easily. Although I am too thin now, I am just right for the camera. ” How to slim down your face

Put your four fingers together except your thumb, place them on your face at about the position of your upper and lower molars, draw a circle on your face, from the inside out, and gently Beat three to five times, then switch to the other side and repeat 5 times. During the action, the muscles of the mouth should be relaxed, so it will look slightly open.

Common sense. : Four major factors for fat faces

1. Fat: Body fat will not only be reflected in the waist, abdomen and limbs, but also the most obvious place on the face. Excessive fat on the face, and little exercise, is very common. It is easy to become a chubby apple face.

2. Facial bones: If you are born with a "big face" and "big bones", then no matter how thin you are, it is impossible to become one. Small faces are beautiful.

3. Muscles: Well-developed facial masseter muscles are also a major factor in your fat face.

Ten ways to slim down your face in life:

1. Exercise method: Exercise can also slim down the face! The effect of exercise is all-round. If your face is really "swollen", a lot of sweating after strenuous exercise can help the water to be discharged from the body quickly.

2. Diet: Eat more fruits and vegetables that can reduce swelling and relieve dampness in your three meals, such as wax gourd, etc. If your face is obese due to large muscles, please refuse chewing gum, sugar cane, etc. to exercise your chewing muscles. Foods, because they can only make your facial muscles stronger.

3. Bathing method: We all know that high-temperature bathing is a good way to lose weight. Similarly, high-temperature bathing can also help you slim down your face. Sit in the bathtub and take a bath in the water temperature of ℃, the water is as deep as the pit of the heart, and massage the face with the face slimming cream. The soaking time is 20 minutes.

4. Facial weight loss exercises: aerobic massage: massage process. It focuses on stimulating the Jingming, Taiyang, Sixiaguan and Cheekche acupoints, which can effectively prevent the growth of facial fat.

Preparation exercise: 3 minutes of aerobic exercise.

First. Step: From the forehead to the temples, press with both hands 3-4 times.

Step 2: Alternately press the middle and ring fingers of both hands on both sides of the nose, repeat 1-2 times; then use screws