Everybody help me lose weight. I weigh 230 kg now, with a high score of 200.

Step 4: Choose a favorite film and television work and watch it while running. Transfer the excitement of running.

When the running time is determined, we will start to choose a favorite movie and watch it while running to divert the excitement of running. Don't underestimate this link. It's actually very important. It directly determines your interest in running and whether you can stick to the whole running process of 1 hour.

I found this method to be extremely coincidental. When I first ran, I ran against the white wall and felt bored, so I turned on the TV. At this time, I remembered that it happened to be the news broadcast time. So I watched the news broadcast and ran away. Because I was 260 pounds at that time, I couldn't imagine running for an hour. The earliest goal I set for myself is to keep running for 30 minutes, because according to the experiments of authoritative experts, the sugar and fat contained in what I eat today can be run down with a normal diet and 30 minutes of aerobic exercise every day. My mentality at that time was: let's not talk about losing weight, but at least I won't let my weight gain. Because it's really terrible to gain weight after 260 kg.

So I wanted to run for 30 minutes at first. Facing the news broadcast, I was panting. Time passed little by little, and the news on TV was broadcast one by one. At the moment when the host said "thank you for watching", I was extremely excited, which was incredible. I watched the time on TV, 19:30. I ran from 19: 00 to 19: 30. I can run for 30 minutes continuously. It's incredible. I have never encountered such a situation before. I have a strong sense of accomplishment. I feel good, too, and I can keep running for so long like a dieter on TV. Although this is a small success and achievement, it can be said to be very important to me at that time and a milestone victory.

Afterwards, I carefully recalled and summarized the process of running that day, and finally I came to a conclusion that I was able to run down that day because I watched TV and diverted the excitement of running. In the past, every time I ran, I was physically struggling. I was mentally thinking about running all the time, which led to physical and mental pain. I deeply remember that every time I ran, it was only a few minutes, but I was exhausted. I feel breathless and exhausted. In fact, now that I think about it, this kind of fatigue is more mental fatigue, that is, ideological inertia.

Then how can we overcome the ideological inertia? I think it is better to transfer it easily and reasonably than to overcome it. Watching TV and running is a good way. In the later days of running, I gradually found a lot of film and television works suitable for running, and because I am a film and television major, I gained a lot. I think if we can combine movies, TV and exercise to lose weight, we can kill two birds with one stone when running. I still remember buying a lot of TV dramas or movies and showing an episode every time I run. The time of a TV play is about 45 minutes. Every time you follow an exciting TV series, you can smoothly turn the 45-minute painful running process into a wonderful audio-visual enjoyment. While enjoying myself, I finished running naturally and didn't feel very tired.

So I want to say here that running to lose weight will definitely be very tiring and painful for fat friends, because we don't eat the fat in our bodies every two days, so if we want to lose weight, we have to sweat drop by drop. We should learn to have fun while running. Try to find movies, music, etc. that you are interested in to divert your attention from running.

Finally, based on my personal experience, I will provide some suggestions for you to choose film and television works. You'd better not choose a slow-paced TV series. For example, after watching Korean dramas for a while, I found that running for a while was surprisingly tiring. Later, I understood that slow-paced TV dramas will make you feel tired when running, and choosing fast-paced TV dramas, such as gun battles and comedies, will be very helpful to alleviate running fatigue. At that time, I downloaded a disco disco from the Internet for 1 hour and 5 minutes. Later, I felt that this kind of music helped me lose weight successfully. I listened to this music for almost four months. I will never get tired of hearing it. As we all know, Qu Di has a strong sense of rhythm and melody. Listening to Qu Di while running is a very good choice. it wont hurt you to try it The second step of running in situ to lose weight: wrap your belt and run, which can burn fat more effectively.

If you want to burn belly and belly fat more effectively when running in the same place every day. If a man wants to burn excess fat on his chest, I suggest you wear a belt and run. The slimming belt mentioned here is not an exclusive high-tech product, that is, the price available in the market is probably the high-elastic broadband around 50 yuan. Its principle is actually very simple: wrapping the belt around the body can reduce the heat loss in the abdomen, chest and stomach during running, thus accelerating the burning of fat more effectively.

For male fat friends, three belts are wrapped around the chest, abdomen and stomach when running. Tightness is based on the fact that it is not difficult to breathe after the package. Male fat friends running with a belt for an hour can burn fat more effectively, thus achieving better weight loss effect. In particular, it has a good effect on reducing the chest fat that makes our male fat friends feel ashamed when combined with the upper limb thin chest movement written in my book.

For female fat friends, two belts are wrapped around the abdomen and abdomen when running. Tightness is based on the fact that it is not difficult to breathe after the package. Female fat friends running with a belt for an hour can burn fat more effectively, which can have a good effect on female friends who are troubled by their stomachs every day.

When I first started running, I ran straight away without wearing a belt. As a result, I found that after running for an hour, my body, limbs and face were sweaty and very hot. According to my experience, this is fat burning. However, I feel my chest, abdomen and stomach. Although I sweat and have some temperature, the temperature and sweat are obviously not as good as those of my limbs.

So I began to study and test how to make the excess fat in the chest, abdomen and stomach burn more effectively after running for an hour. Some people on the Internet said that my stomach was wrapped in plastic wrap for running. As a result, I tried for a few days. As a result, I feel very uncomfortable when I run. Not only does the plastic wrap keep slipping when running, the most important thing is that the plastic wrap is airtight, which is very bad for my skin. After several days of experiment, red prickly heat appeared on my stomach.

After running with plastic wrap failed, I began to look for something that can wrap my stomach, accelerate fat burning and breathe. Later, I bought a high-elastic belt of more than 50 yuan from the market, which actually looks like a lady's belly belt. At first, I felt breathable and elastic, which was suitable for my big belly. Most importantly, it's only over 50 yuan, which is acceptable to me.

The night after I bought the belt, I couldn't wait to wrap it around my stomach and start running. After running for an hour, the heat in my stomach overwhelmed everything at the moment when I took off my belt. In my experience, fat is burning at a high speed. I was very happy at that time, because I finally found a cheap, safe and harmless way to deal with abdominal fat. The next day, I bought two more. After returning home, I wrapped three belts for running, one on my chest, one on my abdomen and one on my stomach.

I wrapped three belts and ran for an hour every day for 1 month. I was very happy to find that my chest, abdomen and abdomen were obviously smaller. Step 3: Determine a suitable running time.

As I said just now, the biggest drawback of running at home is that it may cause dissatisfaction among the neighbors downstairs. Then determining a reasonable running time is a key issue. Moreover, this period of time not only helps us to effectively complete the weight loss exercise, but also helps us to control our diet reasonably and develop good eating habits.

According to my eight-month running experience, I choose to run from 7: 30 to 8: 30 every night. The reason why I don't choose to run in the morning is because it's best not to eat for a short time after running. Because that will increase appetite and food intake because of hunger after a lot of exercise, which will affect the effect of burning fat.

The advantages of running at night are: I am very tired after a day's school or work, so running and having a good sleep is our best and healthiest choice; Moreover, we also had dinner at 7: 30, and there is still a period of time before dinner (if some people eat dinner late, they can choose to start running at 8: 00 in the evening, in short, just after dinner). At this time, exercise will not cause great discomfort to the body; Then the most important thing is that 7: 30 is recognized as prime time, and basically no one will sleep or rest at this time. Then we choose this time to run and use our foot pads, which will not affect others' rest.

The most important point has just been said. After running 1 hour, we were tired and didn't have to do anything. Have a rest and take a hot bath, then we can go to bed. It is also easy to control the hunger caused by sleep after running, so that the weight loss results of the day can be easily preserved.

What I want to say here is that I haven't read any expert books. Here, I don't evaluate whether eating after running will make me fat, or I won't let myself eat if I am hungry after running. I just want to say that my experience of losing 120 Jin tells me that I am hungry after running every day, but I never stop eating anything after running, whether it is staple food, vegetables or fruits. I am really hungry. I only drink water. Because it's almost 9 o'clock after running, I go to bed at 12 every day. From 9 o'clock to 12 o'clock, I usually watch movies or TV, so I don't have to worry about anything. If I feel hungry, I will survive. We will eat during the day tomorrow. When you get up the next morning, you will find that you are not very hungry. The hunger of last night disappeared. What I want to say here is that most of us feel hungry. In fact, we are not really hungry, but I feel mentally hungry and psychologically hungry. My response to this hunger and thirst is: endure! Hold back!

And according to my method, I finish running at 8: 30 every night, and then I eat nothing but water. I've lost a lot of weight in eight months. My weight has been falling steadily and never bounced back. Moreover, I went to the hospital for a physical examination in February this year, and my body was completely normal in all aspects, and I was not malnourished as many people said.

So I stepped up my practice. Run now, and you won't eat after running. I often say a word to people around me who want to lose weight: "To lose weight is not only to lose physical obesity, but more importantly, to lose mental obesity!" "Step 4: Choose a film and television work you like and watch it while running. Transfer the excitement of running.

When the running time is determined, we will start to choose a favorite movie and watch it while running to divert the excitement of running. Don't underestimate this link. It's actually very important. It directly determines your interest in running and whether you can stick to the whole running process of 1 hour.

I found this method to be extremely coincidental. When I first ran, I ran against the white wall and felt bored, so I turned on the TV. At this time, I remembered that it happened to be the news broadcast time. So I watched the news broadcast and ran away. Because I was 260 pounds at that time, I couldn't imagine running for an hour. The earliest goal I set for myself is to keep running for 30 minutes, because according to the experiments of authoritative experts, the sugar and fat contained in what I eat today can be run down with a normal diet and 30 minutes of aerobic exercise every day. My mentality at that time was: let's not talk about losing weight, but at least I won't let my weight gain. Because it's really terrible to gain weight after 260 kg.

So I wanted to run for 30 minutes at first. Facing the news broadcast, I was panting. Time passed little by little, and the news on TV was broadcast one by one. At the moment when the host said "thank you for watching", I was extremely excited, which was incredible. I watched the time on TV, 19:30. I ran from 19: 00 to 19: 30. I can run for 30 minutes continuously. It's incredible. I have never encountered such a situation before. I have a strong sense of accomplishment. I feel good, too, and I can keep running for so long like a dieter on TV. Although this is a small success and achievement, it can be said to be very important to me at that time and a milestone victory.

Afterwards, I carefully recalled and summarized the process of running that day, and finally I came to a conclusion that I was able to run down that day because I watched TV and diverted the excitement of running. In the past, every time I ran, I was physically struggling. I was mentally thinking about running all the time, which led to physical and mental pain. I deeply remember that every time I ran, it was only a few minutes, but I was exhausted. I feel breathless and exhausted. In fact, now that I think about it, this kind of fatigue is more mental fatigue, that is, ideological inertia.

Then how can we overcome the ideological inertia? I think it is better to transfer it easily and reasonably than to overcome it. Watching TV and running is a good way. In the later days of running, I gradually found a lot of film and television works suitable for running, and because I am a film and television major, I gained a lot. I think if we can combine movies, TV and exercise to lose weight, we can kill two birds with one stone when running. I still remember buying a lot of TV dramas or movies and showing an episode every time I run. The time of a TV play is about 45 minutes. Every time you follow an exciting TV series, you can smoothly turn the 45-minute painful running process into a wonderful audio-visual enjoyment. While enjoying myself, I finished running naturally and didn't feel very tired.

So I want to say here that running to lose weight will definitely be very tiring and painful for fat friends, because we don't eat the fat in our bodies every two days, so if we want to lose weight, we have to sweat drop by drop. We should learn to have fun while running. Try to find movies, music, etc. that you are interested in to divert your attention from running.

Finally, based on my personal experience, I will provide some suggestions for you to choose film and television works. You'd better not choose a slow-paced TV series. For example, after watching Korean dramas for a while, I found that running for a while was surprisingly tiring. Later, I understood that slow-paced TV dramas will make you feel tired when running, and choosing fast-paced TV dramas, such as gun battles and comedies, will be very helpful to alleviate running fatigue. At that time, I downloaded a disco disco from the Internet for 1 hour and 5 minutes. Later, I felt that this kind of music helped me lose weight successfully. I listened to this music for almost four months. I will never get tired of hearing it. As we all know, Qu Di has a strong sense of rhythm and melody. Listening to Qu Di while running is a very good choice. it wont hurt you to try it

Step 5: Running movements and essentials.

After preparing the above steps, we can run. Let me talk about the essentials of my in-situ combination running to lose weight.

As the name implies, the most basic action of my in-situ combination running weight loss method is running in situ. The biggest difference between my diet and running on a treadmill is that my in-situ combination running diet doesn't need to spend a lot of money on a treadmill, and it doesn't need to spend money on running in the gym outside. We can run at home to lose weight and get in shape by ourselves.

Running is an aerobic exercise, as the name implies, that is, doing exercise in the state of aerobic metabolism, and consuming excess fat in the body through exercise to achieve the purpose of losing weight. Many people usually do exercise, and after a period of time, they find that instead of losing weight, they have gained some. That's because they unconsciously repeat fitness exercises that are not aerobic at all, so they lose the role of aerobic exercise to lose weight. The stored ATP energy in our body can only last 15 seconds. When we run in the same place, all the ATP energy stored in our body is used up after running 100 meters. When running 200 meters, blood sugar must quickly synthesize a new heat energy substance ATP to provide energy, and its by-product is lactic acid. Running 200 meters or 400 meters, swimming 100 meters, tennis, football and other sports all use the energy provided by anaerobic decomposition of blood sugar, so a lot of lactic acid is accumulated in muscles after exercise, which is a substance that causes muscle pain after exercise. The blood sugar required for this exercise is provided by starch, so you can't burn fat. This is not aerobic exercise, and it is not good for losing weight. The energy provided by anaerobic decomposition of blood sugar (starch) can only last for 40 seconds, and it will be used up after running 400 meters. When running 800 meters, in the next 400 meters, blood sugar, blood fatty acids and blood amino acids must be synthesized to provide energy, while blood sugar is supplied by starch decomposition, blood fatty acids are supplied by fat decomposition, and blood amino acids are supplied by protein decomposition. This whole process needs oxygen, that is, oxygen burns starch, fat and protein to produce heat energy ATP, which supplies the heat needed in the later stage of exercise. This is aerobic exercise.

As aerobic exercise, the heart rate is generally 130 beats/min. We burn starch about five minutes before running in the same place, and five minutes later, we start burning body fat. The longer you exercise, the more fat you burn. As long as it lasts for half an hour to an hour, 50% of the calories consumed are supplied by burning fat.

My in-situ running diet is broken down into leg running and one-hour uninterrupted leg exercise, which is no different from running in the ordinary sense.

Then the essence of my running in situ is the exercise of the upper body, because according to my experience of losing 120 Jin, the traditional running with a single upper arm swinging is a very boring thing. An hour with one arm swinging will make us feel very tired. So I improved the action of running swing arm, that is, swinging the arm in different postures in stages. And it helps to burn local fat. The first stage of running: warm-up stage (5 minutes)

Don't run too fast at first. Slowly and steadily enter the state. The first five minutes of running, I call it the warm-up stage.

What needs to be done at this stage is to adjust the breathing rhythm of the heart and lungs, adjust the frequency of the pace, and fully mobilize all parts of the body. It doesn't seem important, but it is. Only by doing warm-up activities well, the next 55 minutes of running can be carried out smoothly, and it will not cause harm to the body in the long-term daily running. The essence of our weight-loss running is to keep exercising every day, so we are not running for speed. At the beginning of running, if the speed is too fast and the warm-up is not enough, it is easy to cause physical injury. Running can't make you fat at one go. You can't be quick and quick. You should be gradual and persistent. And the most important thing is to slowly enter the initial state, warm up slowly, and get better slowly. It's like the rotation of a gear. You can't let two gears rotate at high speed at the same time, but let them slowly bite together and then rotate, so as to play its greatest role.

So, when we start running, we should get better and better. My method is as follows:

When you start running, look at the TV, then let your arms swing naturally at your sides and your feet walk slowly in the same place. Walking in the same place like this for about 1 minute makes my body move first.

(Figure 1 In preheating stage)

At this time, the breathing frequency should be stable, which is no different from our usual breathing. Please remember not to exhale. I just take three steps to take a breath and then take two steps to exhale. And during the whole running, keep breathing through your nose instead of your mouth, which will effectively protect your trachea.

Slowly speed up the frequency of the swing arm, and at the same time speed up the frequency of the foot, becoming a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, then palm down and swing perpendicular to your body. This action is a bit like we are kneading dough and pressing down. When you raise your hands, put them on your chest and swing down, you will find that your body's center of gravity is moving up and your feet begin to feel light. At this time, we deliberately moved our body center of gravity up. Whether it really moved to the upper body or not, you should think in your mind: "We have moved our center of gravity to the upper body, and the lower body is very light." This kind of spiritual suggestion is very useful. I emphasized more than once in my book that the key to running is psychological function. If you think easily, it will be easy, at least it will reduce our fatigue. Breathing frequency when walking fast; Still three steps and one breath, two steps and one breath, and breathe smoothly.

Let's leave now. About four minutes. Don't walk exactly according to the time for 4 minutes, it's unnecessary. I just think that starting physical activity can move on to the next step. ) The warm-up phase can be completed. At this time, our bodies have basically reached the state of running, and we can start running.

The second stage of running: jogging stage (5 minutes)

After walking for 4 minutes, we quickened our pace, and then you felt your body facing a train that was about to start. Then gradually change from fast walking to running. Let your body run slowly. You must not run too fast at this time.

The frequency of breathing should be adjusted, and don't breathe quickly to avoid getting angry. The general principle of breathing is still three steps and one breath, but when you start running, you are most likely to have a breath. If you have a breath, you should take a deep breath. After inhaling deeply, let the breath stay in the lungs for 2-3 seconds, and then exhale deeply. This cycle is about 10 times, which can effectively relieve the breath.

At this time, the movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. At this time, you must relax and your hands can move comfortably with the frequency of footwork. Never compete with your body, but coordinate. I feel very tired because I feel uncomfortable.

The sign of entering the next stage: I feel that I can easily stick to running. Then the excitement will turn to the TV in front of us. Don't always think about running. Let running be an auxiliary exercise to watch TV. Then you will find that you are not too tired.

(At this time, the heart rate is counted) The third stage of running: the uniform endurance running stage (60 minutes)

Below we can enter the most important stage of running to lose weight, that is, the stage of running at a constant speed. The most important thing at this stage is persistence and endurance. The 60-minute running process is for everyone. There are certain challenges. Especially for our obese friends, running 1 hour is a big challenge, but there is no way. Since you have chosen to lose weight, you must stick to it. During the 60-minute running, spiritual belief is an important factor that determines the success or failure of running. During our 60-minute running, the most important thing is to transfer the excitement of our brain when we are running, instead of always thinking about running. We should transfer the excitement to the TV programs we see with our eyes or the music we hear with our ears. To experience the plot on TV or feel the beautiful melody of music. Then let running become an aid, a mechanical movement without going through the brain. In this way, we will find that running for 60 minutes in a row is not an impossible task.

In this book, I have emphasized more than once that we should make running happy and simple. Don't run for the sake of running. Based on my eight-month running experience, this method of diverting excitement from running is very useful and relatively easy to complete. Find the knack of doing everything, and running is the same. We should learn to have fun in running. If you don't watch TV or listen to music while running, a simple one-hour running in situ can be said to be very boring and difficult to complete. At present, many gymnasiums simply run on the treadmill 1 hour. I haven't personally experienced that kind of treadmill. Just watching the rows of neat treadmills in the gym and the panting dieters on the treadmill on TV makes me feel horrible. It must be more difficult than my diet.

The purpose of my book is to introduce a set of relaxed and happy weight loss methods that I have groped and summarized in the past eight months, so that obese friends can experience and taste the pleasure of losing weight instead of the pain of losing weight.

My success in losing weight stems from two points. One is a reasonable diet, which I will elaborate in other chapters of the book. Another point is to keep running in the same place every day.

Since the day I decided to lose weight, we have been running in the same place. Until I reduced it to 136 kg. Almost a day without interruption. I've thought it over now. It may be absolute to say that I haven't run for a day, but about eight months, the number of days I haven't run will never exceed 10 days. Even on the night of the Spring Festival and the first day of the Lunar New Year. I insist on running, because I ate it at night, and I'm going to run away from the fat I ate today. This is my central idea. In addition, I have been trying to find a relatively labor-saving way to lose weight. I have always felt that it would be nice if I could lose weight with less effort and pain. After repeated summary and exploration, I came up with my own set of happy in-situ combination running methods.

If you don't believe me, you can try it first according to the method introduced in my book. Run 1 week first, and after a week, you will find the labor-saving part of my weight loss method.

In-situ combined running to lose weight Step 6: Upper limb combined exercise

I call it combination running because of the movement of upper limbs.

My secret book of losing weight-Happy weight loss revolution