The surface is super strong! 6 exercises to build muscle and lose fat without any body weight! The champion coach reveals a recipe for lazy people who are sure to lose weight: fried chicken breast with eggs

The purpose of wearing cool clothes in summer is to lose weight! It's very troublesome to have excess fat everywhere on the body, especially the "small belly woman" whose abdomen is full of fat and a lump of meat can be pinched, and the "fat butt girl" with fat on sagging buttocks. They need to exercise their core muscles and gluteus maximus as soon as possible to create an abdominal vest line and a perky butt. Now follow the bodybuilding champion coach Huang Xinyuan to do the 6 most powerful bodyweight exercises to build muscle and reduce fat, and combine them with 3 lazy diet recipes to get rid of fat from both inside and outside! (Video and photography by Zheng Mingjun and Jiang Minjun)

People who plan to sculpt their body lines know that the highest level of abdominal exercise is to develop a six-pack. Even if you don't want to have a six-pack, at least you have to make your abdomen as flat as possible. There are also many girls who want to create a perky butt and look sexy and stylish. Champion fitness coach Huang Xinyuan specially demonstrates exercises to strengthen the lower abdominal core muscles and sculpt the buttocks, which do not require any equipment and can be done at home, for girls who are too lazy to go to the gym. The following are 3 "lower abdominal training" and "buttocks training" movements, you may wish to follow along:

【Abdominal training】

Lower Abdominal Crunches:

This exercise is to train the lower abdomen. At the beginning, extend your feet forward, lift them to your chest, and then return to the original position. Do this exercise 15 times in 4 sets.

Cross abdominal muscles:

Bend your knees and place your hands on your temples. Be careful not to hold your head. Then touch your left knee to your right elbow and your right elbow to your left knee. Do this 16 times in 4 sets.

Mountain Climbers:

Lift your knees to your chest, counting on both sides.

【Buttocks training】

It mainly exercises the gluteus maximus to give you a perfect butt.

Sumo Squat:

At the beginning of the movement, stand with toes pointing outward at 45 degrees, hips extended toward the boss, knees toward toes, buttocks sitting back, inhale through the nose when down, exhale through the mouth when up, do 15 times for a total of 4 sets.

Back squat:

Stand with your body, take a step back, touch the ground with your back knee, stand up and return to standing position, then switch feet; keep your knee close to the ground but don't touch it, return to a natural standing position, do 12 times on each side, and do 4 sets in total.

Single-leg deadlift:

First stand on one leg, then touch your toes with your left hand when your body comes down, then come back and switch legs, then touch your toes with your right hand when your body comes down, then switch legs and repeat the movement, alternating left and right legs for 16 times, a total of 4 sets.

In addition, champion fitness coach Huang Xinyuan said in his new book "The Complete Guide to Self-Fitness" that in addition to exercise, how you eat is more important for gaining muscle and reducing fat. If you burn more calories than you take in, you will definitely lose weight. On the contrary, if you take in more calories than you burn, you will still gain weight even if you eat a healthy diet.

However, changing eating habits is not an easy thing, but as long as you are willing to start, the results will eventually be reflected in your body shape. All things are difficult at the beginning. In the first one or two weeks, your body will inevitably not adapt. Please be sure to stick to it. Most people give up at this time! Stick to it for a week or two and you will see your body slowly changing. When you see the results of the changes, you will no longer be passive, but will be full of motivation to move forward. Here are 3 tips for a weight loss diet:

【3 tips for weight loss diet】

Tip 1: Replace red meat with seafood or lean meat

Both chicken breast and beef are rich in protein, but chicken breast, which has less fat, has relatively lower calories. When losing fat, you can increase the proportion of lean meat intake and reduce fat intake to reduce calorie absorption.

Tip 2: Eat more meat protein

Meat is not easy to digest. Increasing the intake of meat can prolong the digestion time and prevent hunger from coming too quickly.

Tip 3: Eat more vegetables to increase satiety

Vegetables are very low in calories, so you can add a lot of vegetables to your meals to increase your sense of fullness and also provide the fiber you need for the day.

In addition, Coach Huang Xinyuan also specially disclosed three lazy recipes for losing weight, including: fried chicken breast with eggs, salsa sauce, etc., for people who are losing weight to DIY their own dishes:

【Reduced Fat Salsa】

1. Ingredients: three beef tomatoes, a little coriander, a little chili pepper, and 1/4 onion.

2. Steps:

Step 1: Dice the beef tomatoes.

Step 2: Add other cilantro, chili peppers and onions.

Step 3: Squeeze in the lemon, add black pepper and salt and mix well.

Step 4: Adjust according to personal taste.

【Fried chicken breast with egg】

1. Ingredients: one egg, 250 grams of chicken fillet or chicken breast, a little pepper.

2. Steps:

Step 1: Crack the eggs into a bowl and sprinkle with pepper.

Step 2: Heat the pan and add oil.

Step 3: Dip the chicken breast in egg liquid and fry it.

【Garlic fried steak + dry fried chicken breast + kimchi】

1. Ingredients: 250g steak, 150g chicken fillet, a little kimchi.

2. Steps:

Step 1: Fry the steak first.

Step 2: After the steak is cooked, fry the chicken in the beef fat.

Step 3: Add kimchi after finishing to add flavor and low in calories.