It is the whole body! And you have to reach a certain time to lose weight! Don't try partial weight loss! Partial weight loss is impossible! Local muscle movement prevents fat from accumulating there, but it does not consume the formed fat. Don't confuse these two concepts. And fat can only be consumed by the whole body, with an average reduction. Don't think of yourself as a 747 or A380 airplane. Each wing has an independent fuel tank fuel supply system. The human body has not evolved this system. For example, doing 3000 sit-ups at one time will not affect the thin abdomen and waist, and its fat consumption is systemic, not local, but doing sit-ups often can prevent fat from accumulating at the waist. In other words, local exercise has only a preventive effect. So don't think of partial weight loss with thin face, chin, arms, waist, hips, thighs and legs. Don't confuse weight loss with shaping! High-intensity, high-load repetitive movements are used to train muscles and strengthen strength (such as various equipment in the gym). Never take plastic surgery training as a way to lose weight. As a result, not only did you not lose weight, but you gained a muscle. The misunderstanding is as follows: If you want to lose weight through local physical exercise, please watch! Face-lifting and chin-lifting: chewing gum or other tough food, drinking water from a bottle, etc. As a result, the muscles like the horse's face have grown out and the fat is still there! Thin arms: dumbbells, barbells, push-ups, mineral water bottles, etc. They are all local exercises, and the local muscles are very tired, but the consumption is not great. Although you have exercised that tired muscle, it is useless to lose weight! Thin waist and abdomen: sit-ups, back warping, belly warping, hula hoop, etc. This is also a local exercise. If you want to lose weight, you need to complete 2000~3000 exercises every day! Hips and thin legs are big: squat, leapfrog, jump rope, climb stairs, climb mountains and so on. Physical exertion is large, but it is difficult to sustain, and it takes less than 40 minutes. Losing weight is a dream! The standard is just a reference ~ it doesn't mean your figure is good or bad. Standard weight does not represent standard body shape! Some people say: "According to the 250-year research of XX scientists in XX country, my height and weight are the most normal and standard ..." Some people say: "My weight and height are the same as those of XXX stars (artists) ..." Reason must be rational, and the volume ratio of equal weight of fat to muscle is 3: 1. (In layman's terms, 1 kg of fat meat accounts for 3 kg of lean meat. So the same height and weight do not represent the same body shape. Fat is fat. Find a psychological balance for yourself and treat others as blind! ? Body standard does not mean that there is very little fat! Some people say, "I'm not fat, but the place here is fleshy, and the place there is baby fat …" (girls love to say so). When I was in Taekwondo Hall, there were often such girls. They look very symmetrical. When I touched it, the subcutaneous fat was thicker than the quilt, and it seemed to be covered with fat directly. Baby fat? Be fat ~). A really healthy girl has a harmonious figure, even muscles and subcutaneous fat only a few millimeters thick. The feeling she comes into contact with is full of elasticity, full and round, soft but not soft, slippery but not greasy, and has a long aftertaste, which makes people fondle it ... In my eyes, this is the difference between "braised pork" and "braised pork festival"! " What? Sex maniac? Wrong ~ rogue! ? It's better to be abnormal ... ""Listen to me, I'm very wronged ~, how to give people corrective actions without contact, how to give people auxiliary flexibility exercises ... "(But I really miss that time, and now I can't eat" Sichuan white meat "... Because of my personal preference, the explanation of boys' physique omits 3000 words. ) Don't use plastic wrap or anything like that! The kind that is temporarily reduced and reused by competitive athletes before the game (judo, taekwondo, boxing, etc.). Need to weigh and grade). Sweating too much, the effect is super fast, but it only reduces water, not fat, and gains weight immediately after drinking water, but it can still give you the illusion of 2 hours. Steam bath, sauna and plastic wrap are all the same! My coach was overweight before the game, so he ran 5 kilometers in a raincoat. It was still summer and I was sweating like a pig. This method is also called "dehydration diet". The most successful way to lose weight in this way should be mummification ... exercise produces sweat, but just pursuing sweat does not mean exercise, nor does it mean consuming fat. Exercise consumes physical strength, which is provided by glycogen produced by food or fat decomposition. (There are some professional knowledge in the intermediate conversion, and there are 200W-word undergraduate courses, all of which are summed up as …………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………… Jogging, badminton, table tennis, aerobics, street PK, outdoor ML, etc ... can be chosen at will according to personal preferences, and it is easy to stick to it only if you like it. It is suggested that the items should be arranged from weak to strong. If you can't insist, you can go quickly, but don't stop! Only continuous stability can lose weight. In fact, losing weight is not about what exercise you do, but about ensuring that you exercise continuously, stably and a lot. "Why can't you stop for 40 minutes? I am lazy. Can't I have four minutes? ..... "Exercise within 40 minutes only consumes what you just ate today, and it takes about 40 minutes to start continuously. Don't think that taking a few minutes off secretly can stop the production of those enzymes and start over. ) Start with easy projects in the first 40 minutes, and practice hard on high-consumption projects after 40 minutes. All you need is persistence. "Then why do you want to go? How long will it take to figure it out? I can run very well ... "Because brisk walking is the easiest way to maintain consumption, but it is not the best (the best weight loss items are jogging and skipping. As for what exercise to choose to lose weight, you must be able to persist and bear it. The best weight loss program is not necessarily the best for you. ) Of course, the speed is better than that of Liu Xiang, as long as you can stick to 40 points. I know you have another question: "Isn't swimming the best way to lose weight?" ..... "Swimming has great resistance, a lot of heat loss, a lot of physical strength and heat consumption, and it is interesting, with even resistance, which makes people not easily tired. However, due to time, place, climate and other reasons, although wearing shorts can become a "slimming swimmer", wearing shorts does not mean that you will become a swimming pool. Its feasibility should be considered appropriate. Those who are qualified to swim should remember to swim, not soak in the swimming pool. Don't write you any plans! When you don't know your height, weight, fat content, the distribution and thickness of subcutaneous fat in various parts, physical strength and endurance. Will the scheme given to you suit you? I must be able to write, even if it suits me. People are different. 1 day can run 3 5 kilometers and do 6 hours of taekwondo training! Obviously, this plan is not suitable for everyone. Or should I think for myself, what exercise can I do? What sports do you like to do? How to arrange it? What are the most tiring exercises you can persist in? ..... I can only tell you the basic principles, not the detailed plan. According to the actual situation of your body, increase the intensity and amount of exercise step by step, and don't set too high a plan for yourself. There is a big gap between spirit and reality (Olympic champions also have childhood, and Superman has to grow up from childhood! ) "What? ! Can last for 3 days ~ ... Does your ass hurt? Toe cramp? Is there something wrong with your stomach? It's too cold in winter vacation? Too much sun in the summer vacation? Go to school after winter and summer vacations? Too busy at work to have time? I have to sleep in on weekends ... "(I can have a rest except holidays, and I won't give it to other holidays! ) Do you know what is the easiest thing to do in this world? Find a reason! You can find 100 reasons to give up at will, and each reason can make you give up persistence with peace of mind, but that's not what you want! The reason for persistence may only be 1, but it is enough to change your life! When you are faced with unfair treatment, contemptuous eyes, constantly losing opportunities that should belong to you, and really "indifferent" and "laughing", you are willing to find reasons to delay, perfunctory, and escape for a lifetime ... When you have been lying quietly in a rocking chair for many years, (a little sensational, more in the ICU bed of a hospital), it is not wonderful, not shining, or even. " I run in the same place every day 1 hour ... ""I play basketball for 2 hours every day ... "(Other people use this method effectively, but you just don't need it, right? The reason why you can't do it is because you run in the same place with the laziest posture, the slowest speed and the most shameless method in order to complete the exercise. Although you ran 1 hour, it didn't work. Basketball is the same. You can throw 1 ball if you have the ball there, and you won't lose weight if you play without the ball for 20 hours. If you want to lose weight, you should show some sincerity. If you run, try to run with the posture and speed that consumes the most energy. If you play, you have to move more positions and fight more as a professional player. Although the technology is not professional, your consciousness should be professional. Don't take exercise as a burden, and don't have the idea of doing less 1 minute and counting less 1 time. Every jump 1 time and run 1 step is close to health and beauty 1 step. And don't be lazy. Today, I am happy to rest 1 day, and tomorrow, I will rest 1 day. 1 day Less exercise will delay your health and beauty 1 day. In fact, youth is only a few days. Don't wait until it's over. Why not insist on it every day? You didn't reach your health and beauty, but your youth has disappeared. Don't ask, "When is the best time to exercise? "All available time is the best, regardless of morning, evening, afternoon and season." Will this strengthen muscles ... "After hundreds of millions of years of evolution, human DNA has given you the best muscle ratio according to your weight. As long as you don't do explosive sprints, sprints, weight-bearing squats, frog jumps, barbells (including high-weight equipment in the gym) and so on, you won't become a muscular man! There is a special case: otaku and otaku, like disabled people, are tired of walking and run slower than turtles. If you lose weight in your own way, you will definitely grow muscles. Those muscles will increase to the extent that you can bear the weight, and will not increase after meeting the physiological needs of normal people. People who advocate the beauty of flaws, don't be serious with me, just think I am p) Don't judge whether you are losing weight by your weight! A lot of exercise consumes fat and will lose weight. A lot of exercise will strengthen muscles, and muscle enhancement will gain weight. The volume ratio of equal weight fat to muscle is 3: 1 It is inevitable to gain muscle and consume fat in the middle of losing weight. You need to measure the circumference of all parts of your body regularly with a soft ruler to judge weight loss. You know, you need to lose weight, not lose weight. It's up to you to measure 5 days with a soft ruler or 10 days. The emphasis is on regular measurement. I don't care if you keep it by email or ass paper. This is a testimony to your weight loss. It's up to you. When you lose weight in the middle term, your muscle mass can meet your weight and physical strength, it won't increase, fat will continue to be consumed, and then you start to lose weight again. (The legendary weight loss platform period. ) "Have you ever lost weight? It's easy to stand and talk ... "Hehe, I lost weight at the age of 20, with a height of 172 and a weight of 175 kg. It took me less than 1 year to exercise and lose weight. I didn't go to any gym or attend any training classes, but I lost weight under supervision. I have no autonomy myself. Every morning after 5: 30, I wake up tortured, that is, the people who supervise me (the people with genetic defects mentioned above, people without fat cells) are released by my mother every morning. From pulling the quilt, scratching the soles of my feet, pinching my nose and splashing cold water ... as long as I don't get up, there are more moves to serve. After getting up, I run. My heart will jump out before I run 200 meters at first. My mouth is long and small. If it's twice as big, it's estimated that I can breathe ... it's only in the morning, and there are badminton, basketball, shuttlecock, hiking and swimming ... (each event takes 40~ 120 minutes). Generally, there are at least two activities every day, that's all. The diet is completely out of control, but the amount of food determines the amount of exercise that day. According to my weight at that time, 1 two meters corresponds to the running base of 1000~2000, with other auxiliary exercises. In fact, there are two choices every day. Stick to it or give up, and you will succeed if you stick to it. Then I practiced Taekwondo for four years. Because of age, flexibility exercise is not suitable for violent breakthrough, but step by step and slowly. Every day, the coach will increase the pressure when I can bear it (although "I can bear it" is the standard, but it is the coach's judgment whether I can "bear it" ... speechless), and it will arrive at the vertical fork in 3 months (fake vertical fork 1 month), and the difference between true and false lies in whether the hind foot touches the ground. It took 9 months to reach the cross, but there is still a big gap compared with the professional. People can hang a tripod to make a fork (it seems to be made on two garbage bags in shaolin soccer ...), and they can break through 180 degrees to form a "V" shape ... I can't. Tips: Don't CTRL+C copy my answer. The full text is fabricated by myself, which is only irresponsible remarks of individuals, and the correctness of the full text is not guaranteed. Everyone has a different understanding of the world. Please judge for yourself according to your own understanding. This article has not published a professional website or any books, so it is not authoritative. Its first source only exists in my QQ space and questions (if in doubt, you can check all my questions and answers from the beginning, from the initial dozens of words to so many words now, they are constantly fabricated). Because this article has broken many people's dreams of taking shortcuts to lose weight, the satisfaction rate is not high. Please don't copy it. It is suggested that copying answers should conform to the questioner's psychological tendency, and there will be more chances to score, such as eating apples, losing weight soup, losing weight 2 1 day and so on. , are all answers with high satisfaction rate. If you are not satisfied with my answer, you can ask questions. Everyone is welcome to discuss and correct their original opinions. The classic Xiao Bai asked, "There are too many words, but I don't understand what it means ..." There are indeed many words, actually 1 sentence: lose weight healthily and exercise correctly. Unfinished ... to be continued ... (2009-08- 10) Follow-up: Looking forward to continuing! Answer: what I wrote seems very casual ~ actually it is very slow ~ It will take about 4 to 7 days to finish the 1 paragraph ~ but I am glad of your expectation.