How should women's weight loss and fitness plan be carried out?

It feels like most people around me are always clamoring to lose weight. A few have indeed lost weight, but most have not, mainly because they don’t have a good weight loss plan. Of course, these people’s motivation and execution are also relatively poor, and they are always unable to complete the tasks they set for themselves every day, so in the end they cannot lose weight successfully. Now, I will talk to you about how to formulate a weight loss and fitness plan for women.

Tuesday:

1. Run for 30 minutes. During these 30 minutes, walk at a speed of 4-6 kilometers per hour for about 5 minutes to adapt to the treadmill, and then slowly accelerate to run for 25 minutes. During this period, pay attention to controlling the speed and not running too fast.

2. Do aerobic exercise on a spinning bike or stair climbing machine for 30 minutes.

3. Do some abdominal exercises, such as sit-ups, supine leg swings, hanging leg swings, etc. (12-15 times/group, 3-5 groups for each part, with 1-2 minutes of rest between groups)

4. Relax and stretch for 10-15 minutes.

Thursday:

1. Warm up by running for about 20 minutes.

2. 40 minutes of aerobics, optional items include fitness dance, combat gymnastics, barbell gymnastics and other gym courses.

3. 20 minutes of light equipment exercise, such as dumbbell press, dumbbell bent-over rowing and other upper body exercises. (12-15 times/group, 3-5 groups for each part, with 1-2 minutes of rest between groups)

4. Relax and stretch for 10-15 minutes.

Saturday:

1. Warm up on the rowing machine for 20 minutes.

2. Fat-reducing and plastic exercises for the lower body; such as squats, frog jumps, sliding steps and other aerobic exercises that stimulate the thighs more. The whole process takes about 40 minutes. (12-15 times/group, 3-5 groups for each part, with 1-2 minutes of rest between groups)

3. Stretch and relax your thighs for 20 minutes.

Sunday:

1. Warm up for 15-20 minutes.

2. Aerobics, combat exercises, barbell exercises and other gym courses.

3. Exercises for reducing fat in the waist and abdomen, such as goat raises and backward bends.

4. Relax and stretch.

As long as you have made a plan, you must implement it seriously. If you miss it halfway, don't give up. This is a very wrong approach. You have persisted for such a long time. It would be a pity to give up at this time. You should also pay attention to your diet, stay away from desserts and chocolates, as well as high-fat foods. Try not to eat any food that will make you fat.