THERE ARE FOUR MONTHS AND 16 YEARS OLD, GIRLS, HIGH SCHOOL STUDENTS, NET HEIGHT 163CM, WEIGHT WITHIN

As a personal trainer, give you some advice.

1: Your standard weight = 163-105-5 = 53kg This should be your **goal.

2: ** is to lose fat, that is, to metabolize the fat as an energy store, then it is necessary to achieve energy expenditure.

Energy expenditure (basal metabolism + exercise expenditure) – energy intake (diet) = fat burned.

3: If you want to improve the efficiency of fat loss, you must first increase the body's basal metabolic rate, that is, strengthen the muscles and make them more active, so that they can be metabolized faster.

4: Strength training, don't worry about growing muscle, the male hormone in the female body is 1/16 of that of men, so it is difficult to make muscles strong.

Strength training is the foundation and the key to improving fat loss efficiency.

5: Aerobic training, which must be done after strength training, is the most efficient way to burn fat.

6: Training plan: There are many freehand strength training suitable for women, which is not convenient for oral description, so it is recommended to search for it on the Internet.

Strength training for 30 minutes a day, including 500 crunches of the abdomen (do no sit-ups).

Strength training is followed by 45 minutes of aerobic exercise (running, climbing, jumping rope, etc.).

7: Eat a proper diet, eat more vegetables and fruits, and replace staple foods.

If you're in the gym, I plan to lose about 15 pounds a month.

If you don't have a menstrual cycle for 25 days, you can do a surprise training plan, but if you want to keep in shape, you must make exercise a habit, and life lies in exercise.

Hula hoop at least 1500 a day, it may hurt to shake the waist at the beginning But you must stick to it Skipping rope 150 a day Remember not to eat snacks Eat a slice of bread and 1 glass of water in the morning A cup of yogurt at noon Two biscuits The most important thing in the evening Exercise is best done at 8 o'clock to 9 o'clock Dinner A cup of yogurt A banana and an apple Before going to bed, put a push on the wall 90 ° feet It is best to do another 200 leg kicks I have lost a lot of weight with this method If you still want to slim your calves and walk on the stairs.

Eat less and exercise more, it really works...

There is a particularly easy way to add red wine and cheese before going to bed at night, but you can't eat starchy foods for dinner. One or two slices of cheese, 50 ml to 100 ml of red wine. 3 weeks 7 kg.

I ran for a semester (every day), lost 5kg, and I didn't control my diet.

What is your Q number? I'm in a similar situation to you, you left your Q here. I'll minus with you.

If that's the case, it's important to adjust your diet and increase physical activity.

The formula for calculating people's weight commonly used in the world, as well as the calculation of body proportions, female] standard weight (female) = (height cm-100) normal weight: standard weight - (how much) 10

Overweight: greater than the standard weight 10 less than the standard weight 20 mild obesity: greater than the standard weight 20 less than the standard weight 30 moderate obesity: greater than the standard weight 30 less than the standard weight 50 severe obesity: greater than the standard weight 50 or more.

Male] standard weight = height (cm) - 105 + -5 minus 100 for height less than 165 cm minus 105 for height between 165 - 175 minus 110 for height higher than 175 weight for more than 10% of standard weight for overweight, more than 20% for obesity, less than 10% for normal, less than 10% for light, less than 20% for malnutrition.

It's not heavy, it's already good for a girl to weigh 90 pounds.

Problem analysis: To gain weight, it is advisable to eat more foods rich in fats and carbohydrates (i.e., starch, sugar, etc.) under the condition of sufficient protein intake. In this way, excess energy can be converted into fat and stored under the skin, making the body stronger.

Opinion Rock Wang suggested:

Eat more carbohydrates, pasta is the most effective, in addition, high-protein foods, vegetables and fruits are indispensable, and those healthy snacks such as peanuts and toffee should be eaten on weekdays.