Let's look at the troubles of thin people. This trait, which is worth a dozen in the eyes of fat friends, is an unspeakable injury to many thin people. When I said I still wanted to be fat, I was angered by my friends because I couldn't get fat.
Then even thin people feel that they just can't eat fat, but they are not. Skip breakfast, stay up late, eat unhealthy snacks, and overeat from time to time. These bad habits are common problems of many thin people, and they always say that I am not fat if I eat so much. Others say that thin people will get fat in middle age. Come on, that's putting on weight. We skinny people don't want it. Eliminate physiological diseases such as malnutrition and hyperthyroidism. It is not difficult to find that once you were not fat, you really didn't have enough to eat, and it was more about the left.
Next, tell a story. I used to be a person who didn't think I was fat. I think I eat a lot at every meal. When I was a child, my parents gave me remedies, and I didn't dare to eat them at all. Don't ask what the remedies are, I can't remember for a long time. In order to change, I have been thinking about going to fitness since high school, but various objective factors and laziness have caused persistent actions. After giving up and starting many times, at the beginning of 20 13, the internal driving force of change was unprecedented, and I made up my mind to see myself better. So I found a gym between the company and my residence and really took action. 100 day persistence, from 58kg to 68kg.
Take stock of several fitness tips
Practicing three points and eating seven points is more important than training. It is correct to practice three points and eat seven points, but most people think about how to train and build muscles effectively, ignoring diet, which leads to poor results.
Why eat it? The human body needs to consume calories and metabolize them. Macroscopically, when you consume more calories than you metabolize, you will gain weight, and vice versa. In other words, as long as you are really full, you can gain weight even if you don't go to the gym-but you may gain more fat, your figure won't get better and you won't be so healthy.
How to eat? People who gain muscle should try their best to supplement carbohydrates, eat more pasta and rice, and supplement appropriate fruits and vegetables. At the same time, they should eat less and eat more meals, less oil or even no oil, give up smoking and limit alcohol, and it is best to give up drinking. Eat about 6 times a day on average. The most important thing is to add a lot of protein. For people who exercise, they need to add weight/1000*2g of protein every day. For example, a person weighing 70kg needs to be supplemented with 140g protein every day.
Do you want protein powder? Protein powder is just one of many sports supplements, which is used to supplement the protein quality that normal diet can't achieve. From the perspective of economic cost and convenience, protein powder is relatively cheap and extremely convenient. There is no need to deify its function or demonize it. In short, if you have enough protein in your diet, you can skip it. If not, you can choose to soak a spoonful after fitness.
To understand these key issues, we must arrange what to eat and what to practice. ?
Breakfast: an apple, three whole eggs +2 proteins, a bowl of coarse porridge; I used to eat a strange mixed breakfast drink, which was to mix oats, milk, eggs, bananas and protein powder with a blender and drink it in a big cup. I also made foreign breakfasts such as oatmeal overnight.
Extra food 10:00: banana+1 a handful of nuts
Lunch 12:00: carbohydrate+high protein+proper amount of beneficial fat+fruit and vegetable collocation. Eat more meat and vegetables when eating in the canteen. Sometimes I bring my own lunch.
Meal 15:00: oatmeal and nuts as meals.
Dinner 17:30: the same as lunch, but the amount can be slightly less.
Training 19:00-20:00
Extra meal 20:00: milk soaked in protein powder, plus a banana.
What do you practice every day? ?
Basically, all sports are part-by-part sports, with large and small muscles. In the first month, exercise at a frequency of three times a week (no practice for one day); Then practice every Friday (rest on Thursday and Sunday).
During the period, I changed various plans, which is one of the training plans. In fact, there are various versions of training programs online. What I need to do is to try to find something that suits me, instead of just waiting for someone to give me a plan and then practicing according to it.
After you start exercising, you can also learn the movements by reading books and watching videos. If economic conditions permit, it is suggested to find a private teacher, study hard, lay a good foundation, and then train with half the effort. Besides, I also encourage myself to stick to it by punching in online sports.