First of all, we need to be sure that proper exercise to lose weight is the best way to lose weight! No matter what diet pills you take, dieting, etc. are not advisable~

Then, let me ask you about your diet. You didn’t provide any information about your diet~ Let me first tell you what you need to pay attention to: Regarding your diet, you must ensure that you have three meals. If you don’t eat, your body will appropriately lower your metabolic rate and you will eat less. , the body consumes less, which is not conducive to weight loss. On the contrary, it will rebound as soon as you resume eating. For daily diet, here is a reference:

Breakfast: a bowl of porridge or two slices of whole wheat bread, two egg whites, a cup of milk

Add meal, two hours after breakfast , one serving of fruit

Lunch: one serving of fruit salad, one hot dish (less oil, less salt), 100 grams of staple food

Two hours after lunch, one serving of fruit

Snack, dinner: a lot of vegetables, a small amount of lean meat, or only one serving of fruit

You may have questions about snacks: Why do you need to snack if you want to lose weight? Here, the snack in the middle is to speed up the metabolic rate. A faster metabolic rate helps to lose weight and burn calories. And snacks can be fruits, tomatoes, cucumbers, etc. For your situation, if you are going to exercise at noon and cannot eat lunch, it is recommended that you add a snack after breakfast, that is, 1-1.5 hours before normal lunch time, you can add a little more food, 2 slices of whole wheat bread, one Bowls of porridge, steamed buns, etc. The fruit can be bananas. So as not to affect your health by exercising on an empty stomach at noon~

Let’s talk about your exercise

I personally think that the weight of the equipment mentioned above is not the key, because I am a woman, light weight is suitable of!

There is also room for improvement in the arrangement of exercises. Since people's exercise first consumes calories, fat will only be consumed after continuous exercise for more than 30-40 minutes. Therefore, under normal circumstances, it is best to walk quickly or jog on the treadmill (fast walking can avoid calf muscle growth) to warm up for 15 to 20 minutes, then appropriately move various parts of the body, and then perform strength exercises. In order to avoid muscle growth, the weight of the equipment should not be heavy. Grouping into groups, each group of 10-20 exercises is appropriate. Strength exercises need to last for 40 minutes to 1 hour. After completion, you need to stretch to avoid muscle growth. Although strength training does not produce as much sweat as aerobic exercise, it consumes a lot of calories. After an hour of practice, the fat consumed should be fat. At this time, walking briskly or jogging on the treadmill for 30-50 minutes can fully Burn fat too. You won't build muscles by walking fast, so the speed must be kept above 6. You can go slower at the beginning. A jogging speed of 8 is enough. Too fast is not conducive to weight loss. When you first start going to the gym, you can slow down the speed appropriately and let yourself get used to it a few times before speeding up. In addition, every time you get on the treadmill, the speed should start from 4.5 and slowly increase it. Just increase the speed in five minutes. Don't use a very fast speed when you get up. It is easy to strain. This is a must every time. Observed. If you like aerobics or spinning, they are also good choices and can replace running. But I still like jogging and brisk walking. I think the effect comes quickly.

Stretching is also a critical step. Stretching can prevent muscle accumulation and prevent you from growing large muscles. Stretching will also improve your shape and make your legs slimmer. Stretching methods are difficult to express in words. They are like leg presses in physical education classes and tendon stretching. You can ask the coach or see how other people in the gym stretch and learn it yourself. .

It’s enough to ensure that you go there more than four times a week. You don’t have to go every day. Just don’t exercise too much. You must stretch after each exercise to relieve muscle soreness and help recovery. Do it at night. Ensure sleep and rest.