How can I lose weight fast? In terms of physical exercise.

**To be effective, two aspects must be achieved: one is aerobic exercise; One is to eat properly. One is indispensable.

**How effective it is, first, depends on how much you consume aerobic exercise; The second is how much you absorb each day. If you consume more and absorb less, you will lose weight, which is the basic truth.

Let's talk about absorption first, absorption is absorption from your daily meals, snacks, drinks, etc., generally speaking, the more you eat, the more you absorb, therefore, if you want to **, you must control the amount of food, if you can't do it, don't talk about anything!

Speaking of consumption, we know that the energy consumed by people generally includes the following aspects: one is basal metabolism, which is the consumption of maintaining life, generally speaking, if you lie still, you will consume energy in a day, and this energy consumption is called basal metabolism; the second is the consumption of work, study, play, etc. in a day; The third is sports. Exercise, especially aerobic exercise, can consume a lot of energy.

Therefore, if you jog for an hour of aerobic exercise every day, coupled with a proper diet, and stick to it, it is entirely possible to **5 10 pounds a month.

In fact, it is not difficult, as long as there is perseverance and perseverance, if you really want to, you must first have the consciousness of **, and then you must make a **plan, and finally the most critical is to persevere, it is impossible to achieve the effect if you can't insist, I hope you can understand that people's behavior is governed by thoughts, so you must pay attention to the role of consciousness, if you don't have a good plan, I suggest you just take the easiest way to climb the stairs, if you can insist, the effect will be good, try and you will know.

Sit-ups, yoga. Remember that physical activity that is too intense is bad for the body!

Swimming is great, of course, but if you don't have the conditions, you can choose to play soccer or basketball!

Controlling diet is more obvious, and swimming is better in sports.

If you want to lose fat, you are worried about hurting your knees, teach you 3 movements, don't run or jump, suitable for people with a lot of weight!

1) Weight loss per week is generally not more than 2 pounds (it can also vary according to people's adaptability), and the maximum weight loss is not more than 4-6 pounds;

2) While body weight and body fat decreased, body circumference (WHR BMI index, etc.) also decreased;

3) Ensure that the calorie intake provides the minimum energy requirement of the body each day;

4) Ensure a balanced diet to meet the nutritional needs of the body and exercise;

5) Moderate amount of exercise, neither too little (no effect) nor too much (burden on the body);

6) Good sleep (not big sleep) to ensure the implementation of the most scientific sports nutrition dual intervention method;

7) Able to maintain a good mental state and relax the mood;

8) Have a healthy diet, eat less fried food, and eat more vegetables and fruits. Cucumbers, apples are fine;

9) Don't deliberately go**, it's best not to take **medicine, if you do, it's not only bad for your health, but also will**;

10) Exercise more, have the habit of going to bed early and getting up early;

11) It is recommended to run every day, not only to enhance physical fitness, but also to run appropriately, preferably in the afternoon;

12) Modern people's body is overnourished, so they should eat more coarse grains, such as wheat instant noodles and buckwheat instant noodles produced in the north, which are non-fried, low-fat, low-sugar, colorless and pollution-free foods! If you eat it regularly, it will have a good ** effect!

Cucumber and banana three-day method: Eat cucumbers and bananas every day, but do not add up to 3 catties a day for 3 days Cucumbers and eggs: one egg in the morning and one cucumber at noon, and one cucumber in the evening.

This method is the fastest, I succeeded, I lost 10 kilograms in a week, from 128 to 108, I haven't lost a pound for a year, this method loses at least one and a half pounds a day, because cucumbers have no sugar, and they can also absorb the calories of cucumbers. Eat alternately on two days, eat a normal diet (no overeating) on the first day, and eat only whole wheat bread on the second day (tea and coffee are normal). One day to ensure nutrition, one day to burn fat, so that two days alternate, the mental pressure is not too great, and it will not be sad.

5 kg can be lost in 2-3 weeks. He said it was popular and effective in Europe and wanted to be adopted

How to supplement nutrition comprehensively after muscle-building training? This question really needs to be well understood, if you are training to gain muscle, first of all, you have to say the supplement time after training, how long is the best supplementation effect, you must remember this time, this is definitely the key exam, within 45 minutes after training, within 45 minutes of supplementation is the most effective.

Within 45 minutes, we call it the window period, this time is when the body needs it most, the nutrition is the weakest, and the immunity is relatively low.

One of them is called carbohydrates, also called sugar, carbohydrates, you have to eat fast-absorbing ones, such as the sugar in the drink is absorbed quickly, the grapes sold in the supermarket are also absorbed quickly, and like bananas, the sugar in it is also absorbed quickly, and you can choose these fruit drinks after training.

There is a second one to supplement is protein, protein should also be supplemented and absorbed quickly, there is protein in the sauce beef, and there is also protein in the chicken legs, but it is not suitable to eat these foods at this time, so which proteins are absorbed very quickly, it is recommended that you can choose whey protein powder.

The third thing to supplement is antioxidants, you must supplement antioxidants after exercise, so what foods have the effect of antioxidants, in short, common antioxidants are vitamin A, vitamin C vitamin E.

The three nutrients you need to replenish after a muscle-building workout are carbohydrates, also known as sugar, protein, and antioxidants.

Summary:1Supplement carbohydrates that can be absorbed quickly, such as glucose, bananas.

2.Supplement with fast-absorbing protein powders, such as whey protein.

3.Supplement with antioxidants such as vitamin A, vitamin C, and vitamin E.

My answer is probably your least favorite: there is no way to gain weight quickly through exercise, smoking must be completely quit, beer can be drunk in moderation (two or three bottles a day) do not drink other alcohol or drink less, go to the hospital to check whether there are roundworms or hookworms in the stomach, such pests will rob people of nutrients in large quantities, exercise is good for health, **, but it is difficult to gain weight, only when the nutrients eaten are more than the nutrients consumed by exercise. It's not a nice thing to say, but I hope it helps.

I envy your figure, 186 is less than 60 kg, which is too backbone. In the evening, after exercising, take a short break to eat, and go to bed after eating. It is possible to gain weight.

I've seen it on TV, and Japanese sumo wrestling is all about eating + sleeping after exercising to gain weight. I've personally experienced that I can lose 20 pounds by skipping dinner in a month, and of course I used to be fat. If it doesn't work, you might as well give it a try.

Your problem is a bit serious, it is recommended to go to the hospital for a check-up. Generally speaking, there are no problems with your diet, or may there be a problem with your gastrointestinal absorption system? If you are tall, at least your weight is about 140.

First of all, you must make sure that there is no disease in your body, and then you should not exercise too much, and then after exercising, you should eat hard, rest more, and sleep well.

Two days of exercise and three days of rest are two days of fishing, and three days of drying nets.

The muscles and bones are not good, and some people are born with a weight that cannot be gained.