I have gained a little weight and feel that there is fat on my upper body, so I hope that the master

Let me start by saying what I think of your thoughts:

1.A month is too short if you want to meet what you say.

2.The plan you said above was too easy.

Here's my suggestion:

1.Get up at 6 a.m. every morning and run 10,000 meters with a weight of 10 kilograms, and you must warm up before running, which lasts for a month.

2.100 push-ups and an hour of boxing every day. This helps you with your arm and pectoral muscles. If you think 100 push-ups are missing, you can add them, and so can boxing!

3.I don't need to talk about the muscles in the abdomen, the simplest sit-ups.

4.If you can play a basketball game a day, that's great!

Precautions: Rest and drink.

Spend an hour or two a day at the gym to ensure you'll be a fierce man in a month

Insisting on exercising is the best way not only to **, but also to enhance physical fitness and improve self-immunity, taekwondo is also a good choice! However, no matter what kind of exercise you choose, the most important thing is to be consistent! I wish you success! o(∩_o~

Turn around the hula hoop, hehe.

Eat more fruit, run and most importantly do hula hoop exercise for half an hour every day.

Keep running, it's the easiest and most effective!

You can try compound training, its characteristics are: the same time, burn more calories faster, the process of exercise multiple parts of the body involved in it, when you lose fat successfully, basically do not need to think about shaping and gaining muscle, you can have a perfect good body.

At present, it is recognized that the exercise with a good fat-burning effect is aerobic exercise, which can be jogged for more than 30 minutes a day to achieve a good fat-burning effect, and then with the diet, eat less carbohydrates, eat more whole grains and fresh fruits and vegetables, exercise with the best way to eat diet.

Lie flat on the ground, put your hands on your sides naturally, keep your upper body still, slowly lift your legs at the same time, stay for a few seconds and then slowly put it down, don't touch the ground when you put it down, and insist on exercising to effectively lose fat.

First of all, we must be able to persevere, it is best to go to the gym every day for training, even if we are busy, we must insist on going to the gym twice a week, there are many equipment in the gym, you can do many forms of training, here we can consume the fat in our body to the greatest extent, but we don't necessarily say that the training is tired and out of breath, we can slow down the pace, we can do a week or so of adaptation training, exercise our muscles.

After the official start of training, we can first carry out equipment training, make a plan and schedule, but after our body warms up, we can run and cycle training, to burn the excess fat in our body to the greatest extent, so that after two weeks, we can add a few more sets of equipment training and sandbag training, of course, this training method is indeed very hard, but the effect of this exercise is still obvious. Specifically, it is necessary to make reasonable arrangements according to our personal goals and circumstances.

Training knowledge in the gym is a part of our plan, outside the gym, we also have to pay attention to a reasonable diet, balanced nutrition, and more exercise in our daily life, which is more beneficial to us.

I hope you persevere, there is nothing difficult in the world but I am afraid of people with hearts, ** is a painful thing, but when you see your slimmed face, you will find that all this you do is worth it.

With the improvement of modern people's living standards, the number of obese people is increasing, and obese people will not only encounter many problems in life, but also have a serious impact on their physical health.

Most obese people choose to go to the gym when they are **. Because the base of obese people is too large, you need to pay attention to your exercise style when exercising. Jogging on a treadmill is the first option, as jogging is for everyone.

Regulate your breathing rate when jogging, so that you can run longer. It can be effective in the long run**.

After jogging, you can go spinning a spin bike under the guidance of a fitness instructor and practice with the instructor for an hour, if you can keep doing it during this period, you can lose about a pound at a time.

If you feel that you can't do it too standardly, then you can hire a fitness coach, the fitness coach will specify a reasonable plan according to your physique and physical condition, and you will be able to exercise blindly to achieve quick results.

He has a height of meters, a weight of more than 150 pounds, and a body mass index of 24, or weight status within the health standard range. It's just that there is too little muscle, a lot of fat, and it looks a little fat, so if you train it, you must be in good shape.

First of all, do aerobic exercise 3---4 times a week, running, skipping rope, cycling, playing basketball, swimming, and climbing. It is recommended to run, on the one hand, running is very well controlled and easy to practice, on the other hand, running can better coordinate your bones, cardiopulmonary health, and promote aerobic metabolism.

Each training session lasts about 30 minutes until the body heats up and sweats. If you can't reach this training time and training intensity, you can't reach an effective aerobic metabolic state, and the training is ineffective.

Secondly, perform resistance training 3---4 times a week, push-ups, sit-ups, pull-ups, knee bend and half squats, and complete 8---10 training movements as a group, and each movement is trained in 3---4 sets. If you can't do it, you can reduce the difficulty of the action and slowly achieve the standard state, the key is to keep doing it.

Clause. 3. Lose one-third of your daily diet, which is very important for your training, because your exercise foundation is very low, and your exercise efficiency is also very limited.

Clause. Fourth, there is a process of training, do not rush to achieve results, do not overtrain, and exhaust yourself from training in one day, or sports injury.

Training doesn't need to be done every day, but it needs to be done regularly, and you need to maintain a lot of energy to support long-term training.

Train carefully according to the above plan, you can get rid of most of the fat in about two months, and in about four months, the body can be very stylish, and if you persist for half a year, you can be very fit.

You can do sit-ups.

First of all, it is better not to take pills and liposuction! That's fast

But have you thought about the consequences?

First of all, it will affect your physical health, and it will also **!

Lose fast and play fast!

Teach you a few simple and affordable, fast, obvious, and not** methods: (You can also do it without too much exercise, and you can turn the hula hoop to play with your waist, and the way you play is the best!) ）

Don't eat lard! Vegetable oil or salad oil is fine!

You can eat more fish!

Eat more fruits! 3. Pay attention to the principle of eating well in the morning, eating enough at noon, and eating less at night!

Sleeping flat when you go to bed can reduce your tummy!

You can eat more carrots, konjac, and tofu.

Don't eat fried food! Don't eat spicy either!

Don't eat too much salt, it's best to eat it lightly!

The room can be hung with slender beauties' **, and if it's okay, they will be more motivated to see themselves!

If you add a moderate amount of exercise, the effect is even more!

Don't try to eat those fancy ** medicines! ~~

The tea you drink can be peach blossom + rose (peach blossom has a strong ** effect, and with the rose that can be beautified, you can better care for your body!) Note: 30 peach blossoms are the most suitable, not too much. Roses are fine. If you drink the first.

If there is a phenomenon of diarrhea once or twice, it is purely a natural phenomenon, and it will not be in the future!

Remember to tell you when the effect comes out!

Also, it's not weight loss! **It is to lose excess oil in the body, and weight loss is to lose weight, if you lose weight, it is better to use laxatives directly, which can only lose water in the body instead of oil!

Is it only there ?

If people think you're thin, (obviously thin!) Even if it's a success. Don't put too much faith in the weighing machine!

There are many more ways to do it, if you don't understand it, you can give you guidance!

After all, that's how you came! Hehe.

These are the little secret recipes of Curcuma!

I wish you the body you want soon!

Very helpful!

As long as you don't eat and drink, it's fine, as long as you keep exercising, keep it for half a year and you will find that you have changed, and then you will fall in love with sports.

Eat more vegetables and less meat, and exercise regularly.