This content comes from @ What is worth buying APP| Author: Uncle Mysterious Man
<h2 class="pgc-h-arrow-right" > preface:</h2>
This month does not lose weight, the next month is sad, for the diet living conditions than before the more generous modern people, weight loss and fat loss is an eternal topic, no more than those who eat not fat and tanned people, I have been a small fat man since childhood, the name of its absorption is good, the flesh on the body is still relatively porcelain, when going to school, the amount of exercise is relatively large, the weight is still OK, after going to work, I have also intermittently gone to the gym for a year, run through so many steps, barely maintain the edge of the mild fatty liver crazy temptation. At that time of marriage, in order to take pictures to look good, my daughter-in-law came to two rounds of Copenhagen diet, successfully reduced to 77kg, now think about it is actually hungry... Under the double whammy of a life and eating habits that became irregular after marriage, I gained 103kg after five years... By the way, Ben Fat Boy is 178cm tall!
Come, blast this black historical photo again
Although I maintain the habit of playing basketball, the amount of exercise once or twice a week is ultimately not enough to meet the calorie intake, and the gradually heavy pace also makes me more "three-point boss" on the court. Fatty liver also upgraded from mild to moderate, last May also because of the travel cold coughed up the blood vessels of the thyroid cyst causing the cyst to become a water balloon had to cut the throat to open a knife, the health index was close to the bottom, and finally on a certain day, and the daughter-in-law chatted and farted, the daughter-in-law said that if you lose weight, you will be handsome back, if you can reduce to 75kg, I will give you RS4!
I:
RS4 is a joke, but inexplicably I have the motivation to start exercising, but I also know very well in my heart that weight loss exercise is a long and painful process, which requires incredibly strong self-control, everything is difficult at the beginning, and it is always better to start than not to start.
<h2 class="pgc-h-arrow-right" > exercise process:</h2>
<h3 class= "pgc-h-arrow-right" > pre-recovery exercises</h3>
With motivation, there must be a plan, more than 200 pounds of weight, there are many trainings that cannot be successfully completed, exercise must not exceed their own ability at once, we are for health and not for injury. In my case, running that must be washed and slept, not only did not last long, but also hurt the knee, and now this stage is not necessary to do a lot of anaerobic, the physical state is too poor, the amplitude and amount of movement can not reach the effective range, according to the previous experience of going to the gym, this stage first to do restorative training, so that their physical recovery to a level that can support further exercise.
So how do you plan outside of work? I gritted my teeth and stomped my feet, in the gym next to the company to do a card, planning to use an afternoon break of one and a half hours, sports, chose for large weight people more friendly consumption is also good swimming, of course, through swimming fat loss the most need to pay attention to is to control the mouth, after all, everyone knows that after swimming there will be a strong sense of hunger, if you conform to the appetite to eat, then not only can not lose will become fatter ... It still makes sense to eat three points and seven points, although you can't rely on diet alone, but diet management is definitely a very important part of fat loss.
In September 2019, I officially began my journey to lose fat, and this time my posture was like this.
Breakfast: Usually an egg and a slice of bread, or go to McDonald's for ham grilled wheat + black coffee
Noon: After work, go straight to the gym to swim 1000 meters, about 40 minutes, take a shower back to the company to punch a card, take out a subway, with a bottle of mineral water or sugar-free drinks. Subway usually I choose turkey breast and beef, sauce notes do not or trace amount, emphasis: subway do not order egg sauce and tuna, both inside are mixed with salad dressing, very fat ...
Evenings: Walking and wandering, dinner is usually continued with Sabrinth, or eating vegetable lockets or similar salad rice (coarse grain brown rice), and sometimes McDonald's.
Can't imagine, what weight is lost by eating McDonald's? This, mainly depends on what you eat, in fact, McDonald's bacon and vegetable extract double-layer beef fort is a very good fat reduction meal choice, the set menu chooses zero degree Coke and corn cup, the calories of a meal are definitely not much, you can also go further without sauce, add salt and black pepper to eat. Or you can pair it with Haolemen's ultra-low fat mayonnaise, which is a bit dull in taste.
JD.com
In transit British Hollemen ultra-low fat mayonnaise original Hellmanns defatted salad dressing manoezi easy squeeze 130.00 yuan to buy
Control diet + exercise for people with a large base of people in the early stage of the effect is very fast, but this stage of the more stringent diet control may sometimes make people very unbearable, my personal advice is first of all not to engage in extremes, what broken carb water cut grease and sugar and the like, although I am not a professional, but what things have a degree, carb oil and sugar is also an essential nutrient ingredient for the human body, you exercise also need energy maintenance ah, hungry no strength to exercise what, ah, The goal is to create a calorie gap through exercise and diet control, rather than starving yourself. In addition, when you are really hungry, you can eat a little bit of what you want to eat, such as snacks to relieve hunger, but don't eat too much, blindly endure the appetite If you have excellent willpower, it is also counted, otherwise it is likely that the appetite will rebound at some time, and the uncontrollable big meal will be abandoned...
<h3 class= "pgc-h-arrow-right" > add a little</h3>
Dear officials forgive me for not having photos of punching cards in various processes, I am a person who does not like to record life... Swim two prayers after swimming, plus control diet, the effect is still very obvious, feel good about yourself, thinking that it is time to add weight to yourself, do not want to go to the gym again at night, after work a little bit of people, plan to exercise at home with bare hands, so they put down a Keep, but also conveniently charged a quarterly membership, members are nothing more than can customize a sports plan, but also see what the action is talking about, not mandatory, you see the needs on the line.
The first time keeping, it wasn't easy
Do this kind of HIIT type of exercise, just at the beginning must be able to do, do not rush to advance, Keep then there is a personal test function, it is best to choose the action combination according to the actual situation after the physical test, I used a customized exercise plan during this period, the action combination is K1K2 entry level, a Wednesday practice, of course, every day at noon swimming or continue, diet is also controlled, equipment, basically only need a yoga mat. Yoga mat or choose a better point such as Decathlon, big boys can buy length and widen, I used my daughter-in-law's yoga mat at the beginning, and then I felt that she threw too long a little dirty, I bought a piece of Upanishads, mainly cheap, only more than 30 dollars, but used to now there is no type, very rua is also easy to step on, rolled up can not stand straight to bend ...
Decathlon yoga mat female thickening widening lengthening non-slip beginner fitness yoga home fitness mat YOGMA 79.00 yuan to buy
At this time, the content of my swimming also had some changes, the first was the 1000-meter full breaststroke, and then after the physical fitness and cardiopulmonary function became stronger, it was gradually changed to a 50-meter breaststroke 50-meter freestyle staggered mix, freestyle to increase the heart rate more fiercely, fat burning effect is much better. Keep after a period of time feel that the action has become easier, you can adjust the training content by yourself, but remember not to be reckless, you can regress the action that you really can't do.
Practice to the head of the fire (?) ）
By the end of October, I had lost almost 20 pounds, and my colleagues and friends had obviously felt that I was thin, but at the end of the month, my daughter-in-law and I decided to go to Universal Studios Osaka for Halloween and play for three days, and this trip to Osaka must be indispensable to eat food, right? What about weight? All I can say is, by self-discipline! Fat loss exercise this thing really has no shortcut, persistence is the only king, can not force themselves to move, is the dividing line between success and failure, so during the tour, in addition to the daily super high number of walks, I did not forget to return to the hotel at night to keep on the spot...
I'm too hard~
By the way, I completed the plan I made before I went to Osaka, and I bought the fitness ring with the original price tax refund and UnionPay discount! Add some fun to their own sports, the daughter-in-law can also exercise with them, the reasonable fitness ring 30 intensity is really very tired, but because the action posture needs to be gradually unlocked by the process, I think the targeting and amount are a bit not enough, basically or return to Keep, the fitness ring or to the daughter-in-law to play, but I will occasionally play 30 intensity on several levels to change the rhythm of exercise.
The two add up to 470 for a great price
< h3 class="pgc-h-arrow-right" > start running</h3>
In December, the weather is getting colder, and it is too much trouble to put a coat in the small cabinet of the gym... At this time, my weight came to 90kg, and I felt good about myself and decided to try to resume running. Although I lost a lot, but the weight of 90kg is still not light, running, protection and cushioning must be done well, at the beginning I was wearing the asics gel quantum 360 run, and also brought the Bauerfeind knee pads Bought when playing, and later felt that it was not good to wear a pair of shoes, so I entered a pair of Pegasus 36 Shield.
Tmall Selection
NIKE Nike AIR ZOOM PEGASUS 36 SHIELD AQ8005 Men's Running Shoes $509 is 8% lower than the last release to buy
At the beginning of the run certainly did not dare to come up on the reckless, chose the relatively beginner 5 km fatlake run, walking and running alternately, not to get to the limit at one time, real-time proof of the first few months of HIIT and swimming did not practice in vain, cardiopulmonary function recovery is very good, running this 5km did not feel particularly laborious, after adaptation, gradually changed to 5km free running, speed up, try 8km fatlake ... Or to step by step, the amount of running should not increase a lot at once, prepare for activities and stretch after running should be sufficient, especially in winter, must be active, do not be lazy.
First run
Start running in December, gradually strengthen the intensity, but also with HIIT training, generally I will run on the Keep plan rest day, a week even HIIT with running 5-7 training, this everyone according to their own state and physical strength distribution, do not overtrain, feel too tired to rest, must not overdraft physical strength, injury stop training will not be worth the loss. At the time of the New Year, I handed over a satisfactory answer sheet, and on December 31, I weighed the scale, just 88.9, which was a milestone of 30 pounds.
Community invisible people, silent exercise not bb
The body is also gradually slimming
<h3 class= "pgc-h-arrow-right" > add some power</h3>
After the amount of running gradually came up, I began to add some strength training to myself, in fact, HIIT itself contains a lot of strength training, but it is not particularly biased towards strong muscle gain, after practicing for about three months, I obviously feel that I have become stronger, the most obvious point is that I got married when I had a waist soreness after sleeping, and later with the weight increase of a degree serious to sleep when it is also very uncomfortable, and even often need massage relief, with exercise, Suddenly one day I found that I seemed to have no low back pain for a long time, and I realized that the original waist pain was 80% or 90% caused by insufficient core strength and heavy burden on the waist muscles. This makes me pay more attention to the balance to enhance the strength of my main muscle groups, of course, the lines will become better, in addition to some freehand chest and waist exercises, I also purchased some equipment, such as resistance belts, elastic belts, after all, the dumbbells at home really occupy...
I Yongdi (Kanon)
Taobao Selection
Decathlon Yoga Elastic Band Fitness Men and Women Hips Open Shoulders Open Back Slimming Assist Resistance Belt Pull Band CRO19.9 yuan to buy
At this stage I have not been as fierce as at the beginning of the control of the diet, breakfast is basically eggs and milk or coffee, lunch and dinner at least one meal is a relatively normal home-cooked meal, will be adjusted according to the amount of one of the meals, eat hard dishes will use McDonald's / Subway / salad rice adjustment, roughly estimate the intake of calories every day, think it is almost appropriate, diet control this piece of everyone's situation and purpose is different, I don't plan to train myself into those fitness gods like muscular lines, ultra-low body fat, I feel that the restrictions in such a plain life are too much, and either the diet is very harsh or spend a lot of time training, I am an ordinary person or do some ordinary things, my goal is to have a healthy and relatively robust body, want to eat a good meal will not affect too much, eat more and practice more, eat less and practice less, a customer who often picks up iron fitness big sister talks deeply to my heart, Train harder for better eating and enjoyment!
< h3 class= "pgc-h-arrow-right" > try to persevere</h3>
After the end of January everyone knows... After the outbreak of the epidemic, the rhythm of everyone's life has been greatly affected, and many people have returned home during the Spring Festival to return to Beijing after the Qingming Dynasty. However, during the epidemic period, we must continue to strengthen our health, of course, in line with the policy regulations and the conditions of good protection, it is better to say that my training volume has reached its peak in the past three months, almost every day the exercise time has been maintained at more than 70 minutes, strength + HIIT a week and Thursday practice plus three runs, a single mileage has risen to 10km, the pace is more than 5 points... Weight loss is also continuing.
Exercise without any entertainment
If you don't have anything to play, run
Although it has begun to resume on-site work now, but I still try to maintain this amount of training, these seven months or so many times feel very tired and lazy, but think about my RS4 (no), a bite of the teeth as long as you move can insist on completing, in general, although there are various ways to reduce fat and weight loss and training methods, but it can be summed up with only two words: persistence! Only by insisting on exercising, the body will continue to give you good feedback!
<h2 class="pgc-h-arrow-right" > summary:</h2>
As of writing this article today, I have reduced from 103kg of fat to 81kg now, actually calculated the waistline and tried the previous pants, and my waist is now thinner than when I first married Copenhagen to 77kg.
This article is mainly to share with you the process of my own fat loss exercise, there is no rule in writing, I am not a professional, nor do I talk about guidance, but I hope that by sharing my own efforts, you who have the heart to lose fat can also be inspired. Of course, fat loss is a protracted war, even if the goal is achieved, it also needs good diet and exercise habits to maintain, I will try to adhere to the current state of life in the next few days, make myself healthier, and hope that everyone who reads the article can also do a better self, and finally attach a "spirit guy" taken at the end of February to encourage yourself to continue to work hard!
Spirit guys, lose weight online