Six-month fat loss plan

The editor recommends: All-day nutritious diet for sportsman fitness and muscle gain

    Do aerobic exercise, especially aerobics, 50 minutes of aerobics or spinning every day.

　　If not, you can run, especially if you have a lot of fat in your lower abdomen, waist, thighs, face, etc., so the effect of running is also very good. Running is generally more than 50 minutes, because it takes 30-40 minutes to burn fat. Mainly jogging, you can do occasional short-term acceleration. If you are tired from running, you can walk slowly for 3 or 4 minutes. proceed like this

　　Immediately after running, perform abdominal training, mainly sit-ups, do more than 20 (depending on personal circumstances), and do 2 groups.

　　The muscles of the outer arm can be used to raise dumbbells horizontally, and do 4-6 groups of about 15 reps in each group. (Because doing 1-6 is an increase in strength. 6-12 is normal exercise, 12-20 is fat loss. ) Personally think 15 is the most suitable for your requirements.

　　The order is running - sit-ups - equipment

　　If the strength increases mainly；

　　Do equipment training first, then running or aerobic, and finally sit-ups.

　　The details can be determined by your own body.

　　The effect of this kind of abdominal training is very obvious. Remember to do sit-ups immediately after running and aerobic!

　　I turned my beer belly into 6-pack abs, and now I need to use 15 pounds of weights to do sit-ups after running.