Drink less alcohol, eat less pork, and exercise more.

Since graduating from college many boys have gradually appeared beer belly. Now the twenty-something years old man's stomach are particularly large let alone thirty-forty years old, summer shirt a beer belly at a glance.

It's all about weight loss down there.

Men and women lose weight in much the same way, simply put, keep your mouth shut and your legs open.

Age is not an issue and it is common for older men to lose weight successfully.

The key is whether you have the self-control to stick with it.

There is nothing that anyone who is successful can't do.

India's national treasure, Aamir Khan, shoots for Wrestlemania weight loss comparison:

Goal-oriented, self-controlled, and able to persevere

Then you can lose weight successfully.

What other weight loss methods are ruthless, what cardio: running, swimming, jumping rope (recommended), etc., and HIIT training, are all forms of exercise to help with fat loss. Be sure to set aside a period of time every day to exercise! , the next key is also calorie control in terms of diet.

There are simply too many aspect movements to present just one effective full body exercise:

Bobbi Jump

Bobbi jump, is burpee transliteration, is a combination of deep squats, push-ups, bent leg tightening and other training composite movements, training muscles including core, arms, pectoral muscles, back, etc., can use the whole body 75% muscle.

You can do bob jump training in the form of HIIT, and if you want to add other movements like hiking and running or something to add a little more fun to the workout that's fine too.

If you don't know much about fitness yourself, you can go to a gym and find a personal trainer, but the price is definitely a bit expensive and you need to find a good personal trainer

A lot of people don't know how they should lose weight, so let's demonstrate developing a weight loss program based on the title.

I. Calculate some basic data.

1.BMI

BMI = actual weight in kilograms ÷ (height × height) in meters

= 90 ÷ (1.79 x 1.79) = 28.1

Judging by the numbers, BMI >28 is obese

2. Body fat percentage

Body fat percentage = 1.2 x BMI + 0.23 x age - 5.4 - 10.8 x sex (1 for men, 0 for women)

=1.2×28.1+0.23×19-5.4-10.8×1

=33.72+4.37-5.4-10.8

=21.89

3. Ideal weight

The first way is a simple projection, not suitable with muscular people like Schwarzenegger

Ideal weight (kg) = height (cm) - 105

=179-105

=74kg

The second way is to project based on the desired body fat you want to achieve, keeping the existing muscle intact

Ideal body weight (kg) = [actual body weight (kg) - (actual body weight x actual body fat percentage)] ÷ (100% - target body fat percentage)

Normal adult body fat percentage is 15% to 18% for men and 25% to 28% for women. Body fat percentage should be kept in the normal range. For example, if you want to look leaner, keep your body fat percentage to 10-12%.

Ideal body weight (kg) = [actual body weight (kg) - (actual body weight x actual body fat percentage)] ÷ (100% - target body fat percentage)

= [90 - (90 x 0.2189)] ÷ (100% - 15%)

＝82.7 (kg)

You can see that the two numbers are different, but the back will look leaner because of the low body fat and relatively more muscle mass.

Let's just move forward by the muscular man's standards.

Weight to be lost 90-82.7 = 7.3kg, current body fat is 19.7kg, you need to lose 12.4kg of fat and gain 5.1kg of muscle.

II. Developing a diet plan

1. Total energy for the day

Resting metabolism 10*90 (actual weight kg) + 6*179 (actual height cm) - 5*19 (weekly age) + 5 = 1884 kcal

Therefore, the energy of food eaten throughout the day is limited to 2,100 kcal, and the daily exercise is not less than 300 kcal

2. Specific foods you can eat

Main meal (raw weight): 250g (for ease of understanding, about 5 steamed buns or 5 bowls of rice in a normal rice bowl)

Vegetables: 500-750g

Fruit: 200g

Lean meat: 200g

Tofu: 100g

Egg whites: 4

Oil: 30g

Milk: 250g

Yogurt: 100g

III. Developing an exercise program

Depending on your preference and time you can choose some cardio and then some resistance type exercises.

There is no time to just opt for the HITI campaign.

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Love life, love nutrition, love food, a registered dietitian in China, is committed to providing scientific and reliable nutritional solutions, specializing in digestive diseases and gastric cancer, esophageal cancer, colorectal cancer, postoperative diet, all kinds of people nutritional diet and diet therapy! Welcome to add attention to my likes!

I'm glad to answer your question, I'm also a person who has lost weight, so I still have some of my own opinion, regardless of men and women to lose weight is figured out.

1. Exercise to lose weight, which is the best way to lose weight, saves money and is convenient, just anywhere, with fewer limitations.
2. Diet control, for some people who do not like to exercise, diet control is their preferred method, only that it is difficult to implement, because everyone's craving for food is very difficult to control, which requires a lot of perseverance.
3. Weight loss products, with the improvement of people's living standards and social progress, some weight loss products are also born, what weight loss tea, diet pills, diet meals and so on into our lives, the effect is also good. But must pay attention to the formal drugstore to buy.

In short, the key to losing weight is not by what method you use, but by how much effort you put in and how much you stick to it.

Heaven forbid that men or women want to lose weight from two things, a controlled diet and increased exercise. Controlling your diet allows you to avoid taking in too many calories and fat, and intensifying your exercise will allow you to burn the fat you already have while helping to sculpt your body.

For boys, many times can not stand the temptation. Especially in summer, in the nightfall becomes cool, about three or five friends in the stalls to have a cold beer with crayfish, jerking, simply do not too cool!

Beer this thing, we all know, liquid bread, drink too much to have a beer belly. Want to lose weight, you have to hold on to the perseverance, withstand the temptation, these fattening food, even if a good friend pulls you to you do not eat.

In terms of exercise, their own blind exercise may be half the effort, it is recommended that you can consult some of the more professional fitness fat loss coach, if the economic level of the private tutor is a bit insufficient, you can look at some of the professionals on the Internet course, there is also a lot of help, and the price is much cheaper.

Many boys eat a lot, heavy taste, like junk food, do not like to eat fruits and vegetables, these must be corrected. Imagine yourself losing weight successfully, bloated fat is gone, clean up well, face value immediately plus points, and then difficult to adhere to the weight loss is also full of strength! If there is a goddess to stimulate a little better! For yourself and the goddess, go for it!

It's easier for guys to lose weight than girls!

Why? Because boys are generally more persistent, and boys are not like girls who are all foodies, plus boys don't have physiological periods and there are less excuses for not being able to lose weight.

Boys also need to lose weight from both sides, one side of the diet, one side of the exercise

campaigns

Why am I talking about exercise first, because guys lose weight mostly by exercising. My brother, my friends, and the big names in our club's running group have all managed to lose weight with exercise.

The best way for guys to exercise is to run.

Please note here that it is not the treadmill in the gym, it is real running. My brother was running every night for 2-3 hours, around the city of Dalian, from Xi'an Road to Youyi Square, and from Youyi Square back to Xi'an Road, and lost more than 50 pounds in half a year.

Our club running group, which has many people running 1 hour or more a day, lost 18 pounds in 100 days and continues to do so.

So for guys, running is the healthiest, least costly, and most effective method. Of course, it can be combined with doing strength training at the gym 2-3 times a week.

The downside of this method is that it requires persistence.

You can run for 2 hours a day or 3-4 times a week, but the former is definitely the most effective.

catering

Exercise is important, but diet should not be ignored.

In the three months before weight loss, it is recommended to focus on protein foods, and you can even drink some protein powder to ensure that you build muscle while losing weight. Make the body look better.

Eggs, milk, and tofu should be guaranteed daily, and fish and shrimp should be weekly

The next step is to eat more vegetables and fruits, especially those with less sugar, such as cucumbers and tomatoes. Try to keep your vegetables as light as possible as well. It also means trying to consume as little fat as possible with increased dietary fiber and balanced nutrition.

It is best to talk about staple food, here it is recommended to eat some groundnut, cornmeal and other coarse grains, steamed bread, rice, eat as little as possible in the first three months, from the fourth month in the breakfast first increase, slowly return to normal diet.

This exercise with diet, I believe that adhere to six months can certainly achieve the results you want, are you willing to adhere to?

[Author: Liu Qian

National Public Dietitian II

Editor of Dalian Dietitians Club, Head of Microclasses

Participants of Wang Xingguo Special Training Course 5]

It is a great honor to answer your question.

To be honest, because of your simple and brutal question, if you want a specific answer, at least 2,000 words. Regarding weight loss for boys, or about weight loss, many people will give you "control your mouth, open your legs", in fact, this is the simplest principle of weight loss, but most people are difficult to do, think about this is why.What we lack, so to speak, is not the means to lose weight, but the determination and perseverance to do so!

My next answer won't be specific to what you should do, but rather 3 things you should definitely keep in mind when you start deciding to lose weight, which I hope will help you!

First, think back to what behaviors are at the root of your weight gain and learn to reject them!

There are many reasons why guys get fat, the most I can summarize is 3 points:

① Drinking and eating large quantities of meat, the diet was particularly sumptuous.

② Smoking, staying up late to play cards or other recreational activities such as playing games.

③ Long-term lack of exercise, especially in mid-life crisis, mental state is affected and stress is generally high.

What we can do is to minimize the interference of alcohol and tobacco with ourselves, increase some amount of exercise, and at the same time develop a better routine. This is something that can be changed to a greater or lesser extent from life.

Second, exercise is the foundation of weight loss and diet is the foundation of exercise

Want to burn fat, must gradually increase the amount of daily exercise required, you can start from the beginning of the slow walk, gradually change to long-distance running. Of course, sports must be diversified, you can play basketball, play soccer, jump rope and so on. People who do not have a foundation in sports must slowly increase the amount of exercise.

Secondly, when exercise is elevated, the diet remains as unchanged as possible in the beginning, in this case, the traditional nutritional intake of three daily meals remains unchanged. Of course, fried and other poor quality foods must be eaten sparingly. Don't stop eating rice and noodles as soon as you come up.

Third, strength training is a must for men!

While exercise is certainly fundamental, for men, strength training is an essential form of training during exercise.

On the one hand it can help you lose excess body calories more efficiently and quickly, and it can increase your own basal metabolism to avoid excess fat accumulation.

On the other hand, it is able to maintain more muscle mass during the fat loss period to avoid massive muscle loss resulting in a bony body.

In the end, strength training followed by cardio is the best way for you to lose fat!

summarize

It really doesn't need to be said how to lose weight, as long as you have strength training based exercises, as long as you control your diet, and in the end, just keep at it. For most people, it really doesn't take skill, as long as you're persistent enough.

Of course, it's not advisable to rush things, and it's important to learn to take breaks when you look at this as something that can only be accomplished in 6 months!

The subject of this problem, the best solution is to exercise to lose weight. The subject does not look fat, not high, is flabby, this situation is actually due to the lack of exercise for a long time, the body is full of fat, no muscle, then can only be presented in such a state. And does not look fat, then, may be the subject of fat intake in fact not much, so it, the performance is not fat, and then meat is also soft, is the lack of exercise. Then, we summarize, the subject of the problem is not much nutritional intake, and then lack of exercise.

Then, to solve this problem is actually not difficult to say that it is not difficult, to say that it is not simple. The most important and central part of the solution is "persistence". Let's take a look at the solution!

1. You can run every day, in the morning or at night. But don't run after you've just eaten, it's not good for your stomach. So, running in the morning is to run in the morning before you have breakfast, which not only has the effect of exercise, but also will give you a more awake day. For night running, you need to run about an hour or two after you've eaten dinner, so that what you've eaten can be digested well, and that will be better for your body. And if you plan to run at night, it's better to eat less dinner, and eating less dinner is also good for your body.
   
   
2. Jump Rope. Jumping rope is actually a very effective way to lose weight. The effect of jumping rope is very good, jumping rope for 10 minutes can be comparable to the effect of running for half an hour. And the most important role of jumping rope is to tighten the muscles and let the muscles have elasticity. So, jumping rope is especially suitable for the subject's situation.
   
   
3. The most critical point, the subject you can not just exercise do not eat ah, you have to eat and refine a combination, this way you can effectively refine the fat into muscle. And it is a linear muscle, very handsome.

So, having said that, do you have a clear understanding of this kind of problem ah, solution ah?

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First of all, dieting, not "hunger strike"! To a certain extent, "eat enough to have the strength to lose weight" is right, many people in order to lose weight, often do not eat, in fact, that not only is of little use, and suffer, and harmful to the body, often do not eat, the gastrointestinal system will be damaged, and the body's internal circulation disorders, fat consumption or to test the calorie, there is no certain food! The intake of food, in a short period of time may be a little bit thin, but not for a long time.

Diet, light and less oil, do not eat too much oil or seasoning too much food, in fact, there is no need to always eat broccoli, eggs, white water chicken breast those foods, if not fitness fanatic, should not be a few people eat, diet attention to rest on the good, there is no need to be so harsh. In addition, the same weight of pasta, calories are higher than rice, and digestion time is longer, so "pasta hunger" is justified.

Exercise, more exercise is right, but do not be too much, do not want to rush, usually nothing more exercise exercise, do some aerobic exercise, swimming is the most calorie-consuming, playing ball, running is also very good.

Rest time, must pay attention to the rest time, do not think that late to bed and early to get up, every day to make themselves very hard will be thin, that the surface is thin, but that is a kind of pathology!

First of all, thank you for your question. Weight loss is a systematic lifestyle change for both men and women. The first element of weight loss is diet. Develop a scientific and reasonable diet recipes are essential, as the saying goes, "the soldiers and horses have not moved food and grass first", weight loss must not be not eating type of starvation therapy, but three meals nutritional medicine attention with, every day to ensure that enough energy, protein, vitamins and minerals on the basis of intake, in order to be able to talk about the weight loss program. Each meal is recommended to 7-8 minutes full is ideal, and to ensure that to eat enough vegetables and fruits, the best each meal with 1 vegetables and fruits. More important is to reduce the intake of high-calorie food, each meal, first eat vegetables, about 3 minutes full, and then eat other foods, try not to eat meat food. The next step is to develop a physical exercise program that suits you. It is recommended to ensure daily exercise time, combined with aerobic exercise-based exercise program. Such as swimming, running, hiking have positive help to lose weight and shape, focus on persistence, long-term persistence must be different. The third is to adjust the normal habits of life and work. Often stay up late, drink beer, eat fast food will affect the metabolic dysfunction, and those who sleep less than 7 hours a day are more likely to be obese. So don't stay up late is the focus, work can be done earlier, should be completed in advance. Last but not least, adjust your mindset and learn to release pressure. Every job has a certain amount of pressure, young workers into the workplace, we must find their own outlet, looking for ways to relieve pressure, such as vacation, exercise, listening to music, are feasible methods, the focus is not to let the work pressure accumulates, and ultimately cause the body burden. In short, men's weight loss also requires a lot of perseverance, in addition to a balanced diet, persistent exercise and fitness is also essential.

I hope the above answer can help you.

The authoritative interpretation of Pharmaceutical Affairs, unauthorized reproduction, plagiarism will be punished.