How can I lose excess belly fat? Ask for reasonable and effective advice... 30

Exercise method: 1. Jump on the spot for 3 minutes + sit-ups (mainly exercise abdominal muscles) for 1 minute;

2. Jump on the spot for 3 minutes + freehand squat (mainly exercise leg muscles) for 1 minute;

3. Jump on the spot for 3 minutes + push-ups (mainly exercise the chest muscles) for 1 minute;

4. Jump on the spot for 3 minutes + supine leg press (mainly exercise abdominal muscles) for 1 minute;

5. Jump on the spot for 3 minutes + freehand lunge squat (mainly exercise leg muscles) for 1 minute;

6. Jump on the spot for 3 minutes + plank (mainly exercise abdominal muscles) for 1 minute;

7. Jump on the spot for 3 minutes + push up reverse flexion and extension (mainly exercise the triceps brachii of the arm) for 1 minute;

8. Jump on the spot for 3 minutes + sit and close your legs (mainly exercise abdominal muscles) for 1 minute;

9. Jump on the spot for 3 minutes + lie on your back and bend your knees and hips (mainly exercise the lower back muscles) for 1 minute;

10. Jump on the spot for 3 minutes + supine knee bend and leg tuck (mainly exercise abdominal muscles) for 1 minute;

Precautions: First, jumping in place for 3 minutes can not only choose to run, but also choose to skip rope, run in place, etc., and the exercise intensity is controlled at about 70%. How do you measure this 70% exercise intensity?

We can measure it this way, and the body feels between tired and not tired when running.

Second, 10 sets of training movementsPractitioners can choose whether to do 10 sets or 5 sets of exercises according to their physical condition. Practitioners can gradually increase the number of sets of exercises, because the more exercises you do, the better the effect of reducing belly.

Third, when doing muscle training, it is recommended to do as much as possible in 1 minute, you can do 10, and never be lazy to do 8. If you can't hold on for 1 minute during muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can persevere.

Fourth, to use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results after 6 weeks.

ps: Search for "**Search action name" to find the action**.

Jogging for 1 hour a day, sit-ups, etc., is still the most effective exercise.

I'm like this! When I was in school! No recipes! There's no time to exercise! Because it's the third year of high school!

I went from 140 to 110 in less than 3 months.

That's how a lot of people lose weight! In less than a month, if you stick to it, you can lose about 10 pounds in 20 days!

Be sure to eat well in the morning! You can also have a full lunch but it is recommended not to be too oily! But don't eat at night! If you don't get used to it at first, you can eat fruit or something at night! But not much!

Note! Don't eat snacks! No snacks!

Don't even hold on to eating at night! Don't think it's okay for a day!

You can try it first! It will be effective in a week!

A friend of mine used to be over 130 and is now 110!

I can have dinner after I get it down! You can also snack less! But there aren't many dinners and snacks, watch out like KFC

Boiled fish hot pot.

Don't eat it if it's so high-calorie.

It doesn't matter if you don't eat dinner, right? You can eat kiwi.

Apple tomatoes! Not only that**.

It's also good for **, it's good for your health.

[Easy way].

Eat more apples. Drink plenty of yogurt.

Exercise more after dinner.

Insist on drinking plenty of water.

Drink even if you are not thirsty.

Eat more fruits. Eat less rice.

Or replace it with pasta.

Eat more light things.

Reasonable nutritional intake.

Good lifestyle.

Be sure to stick to it.

Tell you a personal experience, not deliberately**!

Eat dinner at one o'clock in the afternoon every day, eat normally, don't hold it too much!

Then don't eat anything, drink a glass of yogurt when you start to feel a little hungry at 9 o'clock, and then don't eat anything and go to bed!

Stick to this for 20 days, depending on your own weight, at least lose 10 pounds! The longer you stick to it, the more effective it is!

Because I prefer to drink yogurt, unconscious behavior, and later told my sister, it is very effective. z

I won't say much.

Only keep exercising

There is no need to do something extra

Don't take the best medicine!

Keep exercising! You will make it!