Moreover, no matter what your weight is, if you don't exercise regularly, all aspects of your life will be hurt.
Regular exercise, namely resistance training and high-intensity interval training (HIIT), is good for both body and mind.
Here are some of them:
Improve brain health and function
Improve memory
Improve heart health (and reverse existing heart disease)
Limit the effects of diabetes
Reduce/eliminate anxiety, stress and depression
Improve the quality of sleep (improve other things in your life)
Extend life expectancy
Prevent neurodegenerative diseases, such as Alzheimer's disease and dementia.
Can you prevent and treat cancer?
Improve bone health
Accelerate metabolism and lose weight.
Increase muscle strength (make you a more useful person)
Enhance libido and sexual ability/performance.
Relieve arthritis symptoms
Promote testosterone and growth hormone (beneficial to men)
And the list goes on.
So, I want to challenge the premise of your question.
Not because I want to be an asshole, nor because I believe you are a lazy person.
Because I care.
Regular strength training and aerobic exercise have changed my life in many ways and helped me overcome countless challenges and obstacles.
Exercise is a basic habit of my life, and I attribute it to my success in economy, personal and interpersonal relationships.
Do you want to know the best part?
Weight training, combined with intelligent diet plan (also known as counting calories/macro), allows you to lose weight, gain muscle and eat whatever you want.
My editor is currently engaged in a fitness program, which allows him to eat chocolate cake, a few pounds of potatoes and a ton of meat every day while maintaining a single body fat figure.
Sure, he works out in the gym for 90 minutes five times a week (plus 30 minutes of gymnastics training, walking three times a week) ... but you don't have to be so crazy.
If you promise to lift weights only twice a week and sprint once, you can reap all the above benefits, feel great and lose a ton of fat quickly.
And it takes less than three hours a week.
The following is a quick training program to help you get started:
Day 1: Whole Body Weight Training (Strength)
Do some light aerobic exercise (running, standing, etc. ) to warm up.
Take a break for 2-3 minutes between groups.
Bench press: 3 groups 4-8 times.
Load-bearing pull-ups or wide grip pull-downs: 3 groups, repeated 4-8 times.
Squat forward: 3 groups, repeat 4-8 times.
Biceps bending of barbell: 3 groups, repeated 4-8 times.
Craniotomy device: 3 groups, repeated 4-8 times.
Stretching, foam rolling, steam 15 minute sauna (if any)
The second day: whole body weight training (hypertrophy)
Do some light aerobic exercise (running, standing, etc. ) to warm up.
Take a 90-second break between each group
Inclined table pressing: do 3 groups 12- 15 times.
The rope arrangement is over-sleeved (meaning that the rope arrangement will immediately enter the next exercise), and the big grip is pulled down: 3 groups 12- 15 times.
Leg pressure: 15-3 group 20 times.
Dumbbell hammer curly hair: 3 groups 15-20 times.
Triceps cord: 3 groups 15-20 times.
Stretching, foam rolling, steam 15 minute sauna (if any)
Day 3: HIIT Aerobic Exercise
Warm up, then sprint for 20 seconds, then walk for 60 seconds. Repeat 10- 15 times as appropriate.
done ...
It will take you less than three hours a week to change your body, mind and spirit in a short time.
As far as supplements and nutrition are concerned, losing weight is actually very simple.
Calculate your daily energy consumption (Google TDEE calculator)
The daily intake of calories is less than the consumption of calories 15%.
Eat 50% carbohydrate, 30% fat and 20% protein.
Caffeine supplementation, green tea extract, 5-HTP… If you don't mind the accusation of consuming research chemicals (selective androgen reuptake regulators), especially Candalin and Ostalin have impressive clinical results of muscle growth and fat loss (similar to anabolic steroids), with minimal side effects … But add these to your daily life before doing research and consulting a doctor. I am not a doctor. I don't want you to hurt yourself to lose weight.
That's it.
You may not want to exercise now, but if you give it a course of 12 weeks, starting from an early age (I say once a week in the first month, then two months, then three months), you will be addicted to training and change your body in ways you can't imagine at present.
Don't give up exercise just because you can, it's harmful to yourself.
The advantages of sports have been proved, and it is dangerous to ignore the disadvantages of sports.