It’s very similar to my situation last year. I am 180cm tall. I weighed 170kg before this time last year, mainly because my waist was relatively thick. After a summer vacation, I weighed 150kg and the fat on my lower abdomen is gone. In fact, I had lost almost 8 kilograms when I was halfway through weight loss. Later, I felt that I had almost lost the fat and started muscle training but I didn’t lose much. Let’s talk about my weight loss plan first

The principle of diet is to ensure daily supplement of vitamins, minerals and protein, eat more fruits and vegetables, control fat intake, and replace high-fat foods with carbohydrates , specifically, eating a certain amount of staple food and not eating anything containing butter or fat (eat less meat, no greasy food, no fried food)

A cup of cereal and three slices of whole wheat bread for breakfast , I usually don’t do strenuous exercise in the morning, so I’ll usually be full with cereal and bread; for lunch, I’ll have one green leafy vegetable, one cold dish (bitter melon, fungus, etc.), one porridge, and one small steamed bun or flower roll; for dinner, I’ll just have one A serving of fruit or a cup of non-fat yogurt, just like lunch if you're hungry (I usually run at night, so the food I eat at night will be consumed). Just have some fruit for snacks. I supplement my meat intake two to three times a week, eating some poultry (don’t eat the skin, it’s too fat) and fish and seafood, but because the intensity of exercise is not high, I don’t eat much.

Exercise is actually relatively simple. If you want to lose weight, do aerobic exercise. During the weight loss period, start running for 30 minutes every other night, about 5 kilometers. After your body adapts to the low intensity, you can increase the intensity of exercise. Later, you can run for nearly an hour each time. In addition to running, there are two to three high-intensity activities a week (I play badminton). If I am not in a hurry, I usually walk a lot or ride a bicycle to a distant place. This is the main aerobic exercise

Next It’s about muscle training. I do recovery training first, because I mainly want to lose abdominal fat, so I do more abdominal training. I mainly do sit-ups (with feet elevated) 3 groups of 15-20 each, and 3 groups of straight leg raises. Each group is 10-15, and there are 3 groups of bent body head and knee touch, each group is 10-15. These three groups can almost connect the abdominal muscles; there are also inverted cuts to train the psoas muscles, and backward running can also be practiced; push-ups can train the chest. muscle; squatting up to train leg muscles

Later I added the use of dumbbells to train upper body muscles. This training method is more common, so I also practiced deltoid muscles (flying bird, seated bell press), pectoralis major ( Lying dumbbell press), biceps, triceps, latissimus dorsi, trapezius, because I really want to build bigger muscles, so I do 3 groups with a small weight of 2

This is me I hope it will be helpful to you ^_^

Answer your questions

1. If the intensity of playing football can reach the aerobic intensity required above, there will be Very good effect, but the football cannot run at high speed all the time, so it may not be very effective. It is recommended that you run outdoors at a speed of no less than 10 kilometers/hour for at least thirty minutes the next day in the afternoon or evening (when the air is relatively good) (the more you run, the more fat you will consume, but don’t be too tired, one hour is enough Upper limit)

2. Abdominal fat can only be reduced through aerobic exercise. Local muscle training can exercise muscles and has no direct effect on fat reduction. But muscle training can enhance physical strength, so it can be used as auxiliary training

3. The main problems of playing football in summer are sun exposure and dehydration. Long-term exposure to the sun can induce skin lesions. You can apply sunscreen or choose not to be exposed to the sun. Too bad weather. Then pay attention to replenishing water, especially after sweating a lot, drink functional drinks to replenish the electrolytes lost by the body

That’s all for now, please replenish if you have any questions

Additional:

Sweating caused by exercise leads to a large loss of potassium, sodium and other electrolytes, which can cause physical fatigue and even cramps. The sodium and potassium in drinks are not only used to replenish the sodium and potassium lost in sweat, but also help water stay in blood vessels, so that the body can get more sufficient water.

It is up to you to decide whether to drink functional drinks or not. For general exercise, just drink water, but if you sweat a lot, drinking some functional drinks will help your body recover

A few more additions:

1. You can eat some fruit when you are hungry

2. You cannot do muscle training without eating meat. It is recommended to eat some at noon, and choose lean meat and poultry. The effect of dumbbell training is average. If you really want to exercise, you need dumbbells combined with equipment.

By practicing dumbbells by yourself, you can also train your back muscles, chest muscles, and deltoid muscles, which are some muscles of the upper body

3. Sit-ups can be done in three to five groups, and the number of each group can be adjusted according to your own situation. Make sure your abdominal muscles are a little swollen