Beginners should not make a very grandiose plan for themselves at the beginning, and they will often give up halfway because it is too difficult. So we must do it step by step. Scientifically speaking, a reduction of 3kg per month can be achieved and will not rebound. The so-called plan is what you will implement according to it. If you make a plan and don't do it, it is waste paper. After making it, we will start to act.

1 doing a good warm-up can improve the efficiency of your exercise, and also reduce the chance of injury, so that you can exercise more permanently. After all, health is the capital of the revolution.

2 Proper anaerobic exercise

Anaerobic exercise is the main means of muscle building. Now there are various muscle building exercises, such as the famous "abdominal muscle ripper". You can choose according to your actual situation. Inexperienced people can start with the simplest sit-ups and push-ups Anaerobic exercise includes push-ups, belly rolls, single parallel bars, dumbbell squats, elastic belt and other high-intensity, large-volume and short-term sports.

3 long-term aerobic exercise

Aerobic exercise includes jogging, walking (walking and brisk walking), swimming, cycling, running in situ, playing ball games, climbing mountains, fitness dancing, yoga and playing Tai Ji Chuan. Long-distance running is the lowest requirement for sports talent, environment and equipment. You can run as long as your limbs are sound, as long as you have a road, and as long as you have a pair of shoes. (But pay attention to protect your knees)

After you get started, you can study how to run longer and healthier. It should be noted that persistence is always more important than intensity, regardless of aerobic exercise or anaerobic exercise, and perseverance is the key.

But the effect of exercise on weight loss is limited: if a person does not gain weight or lose weight, then his/her energy balance is: calories eaten (main) = exercise calories+static metabolic rate (main). As the picture shows, yellow is the effect of exercise.

It can be seen that exercise has very limited effect on a person's weight loss. To a great extent, exercise can cultivate our core habits. For example, a person who starts to exercise will also pay attention to his diet and sleep. The habit of exercise itself will trigger a series of behavior changes. Li Xunmingyue Knife: an unknown weight loss expert who loves writing, does not take injections or medicines, and easily loses weight without rebounding. Wechat public platform: Li Xun Ming Yue Dao (ID:jianfei-tg)