If you want the effect that your body looks like a tofu block in a magazine, starvation is certain, because your foundation is fat constitution, which is still bitter to practice and even more bitter to maintain.
One bad plan and you're dead. Fitness is not only a process of practice, but also a process of learning. Even if I give you a plan now, it may not be suitable for you. First of all, you said that you did some equipment exercise without guidance. I don't think this is a good idea. To gain muscle, you must have very professional guidance and learn and feel according to your own body. Action standard comes first.
Secondly, your diet is not very healthy. If you lose weight and destroy your physical foundation, you will be weak in the future, and your exercise effect and physical fitness will not be maintained for a long time.
Give you a plan, that is, find a friend who practices very professionally and practice together. Other plans are bullshit. Hands-on training is king, and I'm depressed. I've always been myself. Every time someone practices his hand, the effect is twice as good as himself.
When you reach a certain level and learn a certain level, the plan will naturally come out.
The second is eating. Losing weight is a process of eating less, but it cannot be unscientific. According to the western nutrition plan, the effect is really obvious, but if you don't pay attention, it will hurt your health. For example, drink a cup of soybean milk after practice, in order to supplement protein. But you consume a lot of physical strength and sweat under a lot of exercise, and soy milk can't make up for you. Sweat is blood, and ischemia will damage qi. Deficiency of qi and blood will inevitably lead to poor physical strength, weakness of spleen and stomach will inevitably absorb nutrients, and poor nutrition absorption will inevitably accumulate fat, which is the legendary puffiness. Therefore, in the process of reducing points, it is certainly correct to eat less, but you can't make up less. Tonifying is not necessarily eating too much, but eating right and well. Summer is hot and hot, so you can eat whatever you want. Pay attention in winter. I don't know where you come from. You can't eat out of season. Drink milk with some food and eat some warm food, such as beef. Don't cook lean beef in oil, you can stew it in sauce. If it decays, it is easily absorbed. If absorbed well, it will absorb the essence of nutrition and will not accumulate fat. Qi and blood are sufficient for spleen and stomach, which is good for digestion of spleen and stomach. Good digestion is beneficial to qi and blood, which is a virtuous circle. When your blood is full, your energy will be vigorous and energetic, which means that your basal metabolic rate is high in people's legend, which means that your consumption will increase when you sit.
Therefore, how to eat is the key to lose weight and gain muscle, followed by practice and eating first. If it's all written, you can publish a book, so learn to chew slowly from nutrition and diet.
What's more, the weight loss effect of exercise itself is very limited. The main weight loss consumption comes from your basal metabolism. You lost weight by exercising. In fact, the main reason is that exercise improves your metabolic rate, and long-term exercise improves your basal metabolic rate. In other words, if you can improve your basal metabolic rate, you can lose weight by sleeping instead of exercising. ...
Muscle gain and weight loss are contradictory, so when you lose weight, you must first lay a good foundation, that is, the standard of action, feel the intensity of exercise, and learn from other people's training experience and principles. On the other hand, learn diet, keep in good health, read more recipes, understand the nutrients inside, the nature of cold and heat, and even related medicine (it is recommended to learn western nutrition for nutritional ingredients and recipes, and Chinese medicine for keeping in good health is specified in the diet plan. )。 This is your direction.