How to be obese and how to lose weight by fitness

First of all, lose fat, do aerobic training 4 to 5 times a week, use light weights to complete the action, generally 20 to 30 times a group, after the fat loss, the weight is stable, in the muscle building training, use the strength of large weights to complete the action, 12 times a group, 3 to 4 groups a day, the same part of the training after 48 hours of rest.

I think exercise is a good way to get fit, aerobics burns a lot of calories, and the effect is fast, so you might as well give it a try. Examples: aerobics, combat exercises, and so on.

If you go to the gym, jog or do other aerobic exercise for about 30 minutes (no more than 40 minutes) before each workout, and then work on the areas you want to build muscle.

If you stick to it for half a year, you will have great results

Going to the gym will convert excess fat into muscle, which will look firm, which should achieve a bodybuilding effect. Combined with yoga, it can play a role in repairing the body.

Go to the gym or do yoga.

Let's talk about diet first, because obesity is first eating, and then not moving, forming a fat accumulation.

Diet is very easy, you can find **recipes on the Internet, very nutritious**recipes can effectively help**, the most important thing is to eat when you should eat, don't eat anything when you shouldn't. Breakfast, lunch and dinner are all eaten on time, eat some low-sugar fruits before 8 o'clock, and don't eat anything after 8 o'clock. There will be a slight feeling of hunger, but when you lose weight, this hunger will disappear naturally.

If you exercise, what you have at home is not for you**, it is recommended to have time to digest a little after dinner, and then go out for a change of speed and walk (if you can jog better), more than an hour is best.

ps:**Aerobic exercise does not mean that you can lose a little bit after doing it, half an hour before aerobic exercise is to get rid of the body's water, 30-45 minutes later will start to consume fat, this mainly depends on the amount of water content in the body, during the exercise to properly hydrate, but don't binge drink, just take a sip every time, don't drink when you're not particularly thirsty.

I hope it helps you and I wish you success.

A very useful set of training movements, which can also train abdominal muscles!

A pair of dumbbells and a boxing tumbler.

Neither of the above two things will help you, if you practice boxing and playing dumbbells every day, you are guaranteed to be only heavy and not light.

Now start running for 45 minutes a day, run for a day and rest for a day, and ensure that you lose more than 10 pounds for 2 months, and at the same time eat half of the previous amount every day.

Exercise, persistence, exercise, for sure.

A very useful set of training movements, which can also train abdominal muscles!

1.Do not exercise after meals, which is harmful to internal organs.

2.You don't have to eat too much calories and protein, if you take too much, you will find that you are getting bigger, but like a broiler, the muscles are not very elastic.

3.You'll want to choose an exercise based on your body type. For example, if your upper body is long and your lower body is short, you should pay attention to the exercise of the waist, and don't exercise too much on the shoulders.

As you said, you are very thin, then running will never make you gain weight, thin is more likely to produce muscle mass and muscle groups than fat. You focus on the triceps brachii and latissimus dorsi, and then do some squats or weight-bearing exercises, so that you will be much stronger overall.

Don't practice getting out of shape, or you'll regret it later.

You don't have to pursue it too much, just be healthy. Three meals a day plus a late-night snack and a little exercise in the morning. Staying healthy is the most important thing!

If well-rounded development is your goal, the amount of time spent on both sports should be essentially the same. You can follow a plan that alternates aerobic and strength on alternate days. Each time you work your muscles, you can do 2-3 sets of 10-12 of each of the following exercises.

1. Flat bench press; 2. Up-tilting dumbbell press; 3. Sitting rowing; 4. Dumbbell side lift; 5. Biceps curl; 6. Triceps pulley is pressed down; 7. Leg flexion and extension.

During this period, pay attention to maintaining a balanced diet (protein, carbohydrates, fats), which can be combined with drinking Abiton Fat Powder to help regulate the gastrointestinal absorption function, and consume sufficient calories to avoid muscle loss due to heavy exercise. Maintaining a stable body weight is a key to maintaining a balance between exercise expenditure and daily activities.

Adjust your schedule, take plenty of rest, and eat on time.