Abdominal fat is the most difficult to lose, and the only way is to reduce abdominal fat by losing weight all over. When your weight drops 10%, your belly fat can only be reduced by 30%. Running for 30 minutes at a time has little effect on weight loss, and weight loss must be more than 40 minutes. Besides running, you must also pay attention to your daily diet, eat more fruits and vegetables, especially cucumbers and tomatoes, and eat less rice and steamed bread.

1, jogging, the mileage should not be too long, you can increase the amount of exercise after adaptation; 2. Bend your legs, lie flat, bend your right leg as close as possible to the abdomen, straighten your left leg, and rotate, bend and stretch 20 times each; 3. sit-ups; 4, waist bending, first do left and right bending, then do up and down bending, alternating 20 times each; 5, rubbing the abdomen, do it 30 times a day in the morning, noon and evening. 6. stovepipe: 1. Lie on the bed horizontally, with your legs together and your hands at your sides. 2. Inhale with your hands and upper body, keep your legs together all the time, slowly lift to 45 degrees, and hold 1 min to complete the process of inhaling and exhaling. 3. Try to lift your thighs again, with your legs at right angles to your upper body and your lower abdomen muscles taut. Pay attention to the abdomen when inhaling and come out of the nostrils when exhaling. Keep your legs down 1 min.

Muscle growth:

Physical exercise:

Chest muscle: do push-ups in 8 groups, each group 12, once every other day;

Abdominal muscles: 1, do 8 groups of air pedaling, 20 in each group, and do it every day.

2. Do 8 groups of one-arm lateral lying, each group 12, and do it every day. (Standing sideways with one arm also exercises back muscles)

PS: 1, pectoral muscles and triceps brachii should be done every other day, not every day, which will make muscles overtired and not conducive to muscle growth; Abdominal muscles should be done every day, and only abdominal muscles can exercise every day.

2. The best number of exercises in each group is 8~ 12, so don't blindly increase the number.

3, the action should be standard, not greedy, rather light than fake.

It is recommended to exercise at 4 ~ 5 pm.

Diet:

1, drink a glass of milk and 2 egg whites after 30 minutes of exercise.

2, usually eat more food containing protein, such as eggs, chicken, soybeans, beef, peanuts, milk, fish and shrimp. Eat more green leafy vegetables to promote metabolism and help grow muscles.

3. Add a tablespoon of peanut butter to breakfast every day to provide protein, sugar and fat energy for the body.

Drink a glass of milk before going to bed every day. When you sleep at night, your body will stop consuming carbohydrates and concentrate on the decomposition of protein to maintain the flow of amino acids in the blood.

5. Eat less foods containing sugar and fat, such as sweets, rice, pasta, ice cream, etc.

(Go to bed before 1 1 every night to ensure the quality of sleep. )

This is a plan without tools. If you have a barbell or dumbbell, you can ask me again.