My body fat started from 30.8, and after about 2 months of training, it reached 22.5; My weight dropped from 55.3 to 53.9kg, and my weight rebounded by half.
First of all: answer me a question: if you do something, do you think it is easier to achieve your goal or not to have a goal? The answer is obvious, that is: yes! Eyes! Mark.
But the problem is coming! Remember the goal: fake sky! The target needs to be a person! Find a fitness expert. If her writing and physical quality are similar to yours, and then she looks similar to what you want, then choose it as your benchmark! At that time, I chose a European and American blogger with super exaggerated buttocks as my benchmark. Her ass is worth more than four figures. I aim at her in the whole opportunity of fitness. The videos I often watch are like chicken blood.
The second point: after the goal is good, you make a plan. Without a guide to action, even the best dreams may be shattered. So I bought a 100-day action guide book, which is very good to motivate myself. As you can see, I will record my daily exercise plan:
The first stage: the first month-physical adaptation period. I set myself two days to practice, 1 day off.
I will plan my daily exercise like this:
Part 1: 6 minutes-10 minutes warm-up exercise
Choose elliptical machines, treadmills and hips.
Note 1:
Novice, people who haven't corrected their running posture, suggest choosing elliptical machine, otherwise they will easily hurt their knees and run their calves.
Note 2:
If you exercise during the day, a cup of sugar-free American coffee before exercise can accelerate the burning of fat to some extent.
Note 3:
This stage should not be too long, in order to activate the tibia and prepare for the later exercise.
The second part: 40 -45 minutes of anaerobic equipment training, the body is still in the process of adaptation in the first month, so the intensity will not be too high, but it will be practiced for 2 days and rested 1 day. The following is my daily anaerobic equipment training schedule, and I can turn all my muscles around in about a week.
Monday: Hips: Hips and Legs Training
Tuesday: chest training+abdominal muscle training.
Wednesday: rest+swimming+eating chicken breast+beef
Thursday: Back Muscle Training+abdominal muscle training
Friday: arm (biceps brachii and triceps brachii)+shoulder exercises.
Saturday: rest+swimming+eating chicken breast+beef
Sunday: Small and Deep Muscle Training
The third part: 30 minutes aerobic training: elliptical machine, running, swimming, gym and other sports with a large amount of exercise.
After the second part is aerobic training, which is especially suitable for me, a "big fat man" with a body fat of 30. If the body fat rate is below 25, I am a typical pear shape.
At this point, after completing the second part of anaerobic training, the body has been activated to the maximum. At this time, an aerobic with a heart rate controlled below 140 is simply to kill fat to the maximum extent! But I'm a little tired at this time, so I can call myself music or watch TV series on my iPad.
Part IV: 30-minute stretching This part is a small stretching every day and a big stretching every other day. If it is a small stretch, it is mainly aimed at the place where you practice that day. Good muscles are as soft as cotton and as hard as steel. Don't underestimate stretching. Stretching in situ will make people sweat, because stretching is also muscle exercise; You will be particularly comfortable after stretching. Stretching can make your muscles use sustainably and can't be ignored.
The third point: the most important point here is to learn to give yourself a sense of ceremony in stages. Think about it. If you are a person with weak willpower, but if others always applaud you, you will always see a little progress. Is there a sense of accomplishment that can support you to constantly overcome your weak willpower? But if you are a strong-willed person, if the external environment beats you every day and says that you are not good, and then what you do has no sense of accomplishment, just like a person who is in the wrong line, will you want to give up even if you are strong-willed? Therefore, the characteristic of human nature is to constantly create staged achievements for yourself:
First: I will take photos of myself in stages, see the changes in my figure, share them on social media, and get applause and curiosity from others. When people ask me how to keep fit, I will answer patiently, so that I can help others and I will be very happy. You can also invite people who like photography to take pictures of you here. In this case, the quality of photos is relatively high. Seeing your beautiful appearance and not wanting to lose it, you will naturally encourage yourself!
Second: I will use a notebook to record my physical changes. Basically, I update my latest data and quantify the results every month. If the indicators around me don't develop in a good direction, I will give myself some pressure, but overall, watching my data continue to climb, this sense of accomplishment will make me love fitness.
About how I record these data, you can see:
(1) I will record which part I trained, what I did with aerobic, anaerobic and aerobic today, and how much I practiced.
(2) What kind of equipment should I make and how many groups should I make? (Generally speaking, I make at least 4 groups, and now I make each group 15? 20, at the beginning, it was 12). I suggest you find a gym that can help you count automatically, because then you can concentrate more on your muscle feeling instead of counting by yourself.
(3) How long did I do aerobic exercise? I will write down what kind of aerobic exercise I chose. Today is swimming, tomorrow is running and the day after tomorrow is elliptical machine. You can also go for a brisk walk, dance, enrich yourself, and let yourself know your sports like the back of your hand.
Third: Pay attention to knowledge sharing, constantly tell people around you about your fitness, and communicate with them how to practice every day and how to pay attention to diet. You will find many places to chat with others, and this kind of socialization will also give you a sense of accomplishment.
Fourth, it is also the process that I am working on now. I'm going to take the coaching certificate. I always think that fitness is a compound exercise of strengthening the brain, strengthening the body and strengthening the heart, and finally achieving balance and physical and mental health! So, finally, in order to learn more accurately, in addition to physical practice training, it is also very necessary to constantly supplement professional knowledge.
Fifth, aerobic exercise can be diversified, such as running today, changing swimming tomorrow, and playing badminton outdoors the day after tomorrow (strenuous badminton may become anaerobic, which can increase the freshness of exercise).
Sixth: Find a reliable and diligent partner to exercise together. Man is a gregarious animal. If you can socialize an isolated thing, your resistance will be much smaller, and so will sports.