Three meals a day is essential, do not learn some people in order to lose weight and do not eat or eat what "apple meal". Eating to 7 minutes full as good, do not eat, especially at night. If you want to eat fruit, eat before meals, do not sit or lie down immediately after meals. The first thing you need to do is to get into a good habit of rising and falling.

Aerobic exercise includes: walking, running, swimming, cycling (bicycles, motorcycles do not count Oh), boxing and so on. The most recommended ones are running and swimming.

What is important to note here is that aerobic exercise must last for more than 40 minutes to burn fat.

You can swim for an hour or else run like me. You can choose the treadmill in the gym (which is a little boring) above the weight loss mode: run a few minutes to walk a few minutes kind of, lasting 1 hour. Running method is to get up in the morning (of course, you can at night, there are analyses pointing out that the effect is better at night) to run 400 meters of the playground, run 3 laps to go 2 laps to run 3 laps to go 2 laps to run 3 laps to go 2 laps to run 3 laps to go 2 laps to run 3 laps in the end. Running time jogging, control breathing and pace. When you walk, pay attention to be sure to walk fast, the faster you walk, the better, because this is also consume fat.

Here to say why to run and walk, because there is an analysis of the combination of this running and walking is the best way to lose weight, and you can not run for an hour without stopping.

Like this aerobic exercise 3-4 times a week is the best, but each time to ensure that more than 40 minutes. Too much can cause exercise fatigue instead, which is not good for your body.

You can do cardio 1 3 5 and anaerobic aka machines every other day 2 4.

Aerobic exercise helps you to slim down while equipment helps you to shape your body.

Abdominal muscle exercise method: do sit-ups in groups, step by step. For example, to do 200, 50 a group, do 4 groups, rest 1-2 minutes between each group. Gradually increase the amount up after adaptation. Of course, do not do 200 at the beginning, little by little gradually add up. Do when the action should be slow, when the back and the equipment board or the ground to reach a 45-degree angle when you feel the abdominal muscles in the force of this time to pause for a while, slow up and slow down. Don't move too fast, or you'll be easily deformed.

Second, fitness training schedule

The 14 secrets to increase muscle mass: large weight, low frequency, more groups, long displacement, slow speed, high density, read and move in unison, peak contraction, sustained tension, relaxation between groups, and more practice of the large muscle groups, eat protein after training, rest for 48 hours, and would rather light than false.

1. Large weight, low number of times: the theory of bodybuilding with RM indicates that a certain load can do the highest number of consecutive repetitions. For example, the practitioner of a weight can only be lifted 5 times in a row, the weight is 5RM. Studies have shown that: 1-5RM load training can make the muscle coarsening, the development of strength and speed; 6-10RM load training can make the muscle coarsening, strength and speed, but the endurance growth is not obvious; 10-15RM load training muscle fiber coarsening is not obvious, but the strength, speed, endurance have grown; 30RM load training muscle capillaries increased, endurance increased, but strength, speed increase is not obvious. It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle size.

2. Multi-group: Whenever you want to get up to exercise, do 2-3 groups, which is actually a waste of time, can not grow muscle. Must specialize in 60 to 90 minutes of time to focus on a certain part of the exercise, each action to do 8 to 10 groups, in order to fully stimulate the muscles, while the muscles need the longer the recovery time. Always do until the muscle saturation, "saturation" to self-feeling, the moderate standard is: acid, swelling, numbness, solid, full, expansion, and muscle appearance of the obvious thick and so on.

3. Long displacement: Whether it is rowing, bench press, push-ups, curved lifts, the first dumbbells should be placed as low as possible, in order to fully stretch the muscles, and then lifted as high as possible. This is sometimes contradicted by "constant tension", which can be resolved by moving quickly through a "locked out" state. However, I don't deny the usefulness of the halfway point with heavy weights.

4. Slow speed: lifting slowly and lowering slowly stimulates the muscles more y. Especially, when putting down the dumbbells, control the speed and do the regressive exercises that can fully stimulate the muscles. Many people ignore the concessionary exercises, lifting the dumbbells up even if the task is completed, quickly put down, wasting a great opportunity to increase the muscle.

5. High density: "density" refers to the rest time between the two groups, only rest 1 minute or less time is called high density. To make the muscle mass increase rapidly, we need to rest less and stimulate the muscles more frequently. Multiple sets" is also based on "high density". When you work out, you have to concentrate on your training as if you were in a war, and not think about anything else.

6. The idea is consistent: the work of the muscles is governed by the nerves, the density of attention to focus on mobilizing more muscle fibers to participate in the work. When practicing a certain action, you should consciously make the idea and action consistent up, that is, practice what you want to think of what muscle work. For example: the practice of vertical curls, we must look down with both eyes to watch their arms, see the biceps slowly contraction.

7. Peak contraction: this is a major law that makes the muscle line very obvious. It requires that when a movement to the position of the most intense muscle contraction, hold the contraction of the most intense state, do static exercises, and then slowly return to the beginning of the movement position. The way I do it is to count 1 to 6 when I feel the most tension in the muscle and then let it down.

8. Constant Tension: Keep the muscle under constant tension throughout the set, never letting it relax (not "locking out") either at the beginning or at the end of the movement, and always reaching complete exhaustion.

9. Relaxation between sets: Stretch and relax after each set. This can increase blood flow to the muscles, but also helps to eliminate the waste deposited in the muscles, accelerate muscle recovery, rapid replenishment of nutrients.

10. More practice large muscle groups: more practice chest, back, waist and hip, leg large muscle groups, not only can make the body strong, but also can promote the growth of other parts of the muscle. Some people, in order to make their arms thicker, only practice their arms without practicing other parts of their body, but it will make the growth of their biceps very slow. It is recommended that you schedule some large compound movement exercises that use large weights, such as large squat exercises, and they promote the growth of all other parts of the muscles. This is extremely important and sadly at least 90% of people don't pay enough attention to it to achieve the desired results. Therefore, it is important to include more of the 5 classic compound movements of hard pulls, squats, bench presses, push-ups, and pull-ups in your training program.

11. Eating protein after training: In the 30 to 90 minutes after training, the protein demand peaked, and this time the best effect of protein supplementation. But do not eat immediately after training, at least 20 minutes apart.

12. 48 hours of rest: local muscles need to rest 48 to 72 hours after training before the second training. If high-intensity strength training, the local muscle training interval of 72 hours is not enough, especially the large muscle mass. However, the exception is the abdominal muscles, abdominal muscles are different from other muscle groups, it must often be stimulated, at least four times a week to practice, about 15 minutes each time; choose the three exercises that are most effective for you, only 3 groups, each group 20-25 times, are to do to the exhaustion; each group interval should be short, can not be more than 1 minute.

13. Better Light than Fake: This is a secret that is not a secret. Many beginner bodybuilders pay special attention to the exercise weight and the number of movements, not too much attention to whether the movement is deformed. The effect of bodybuilding training does not only depend on the weight of the weight and the number of movements, but also depends on whether the trained muscles are directly affected by the force and the degree of stimulation. If the movements are distorted or out of place, and the muscles to be trained are not, or only partially, stressed, the training will not be very effective, or even deviate. In fact, of all the laws, the correctness of the movement is always of first importance. It is better to lift lighter weights with correct movements than heavier weights with substandard movements. Don't compare yourself with others and don't hang on to the ridicule of the gym .