In February, the body fat rate was 30.3%, so fat that I doubted my life. The road to fitness began in May, and all the way through. I was 2 1.6% in July. From June 19 to July19, my body fat plummeted by 5%.
From February to July, I lost 7 pounds and 7.2% body fat, and the basal metabolic rate (the energy metabolic rate when the human body is awake and extremely quiet, which is not affected by muscle activity, environmental temperature, food and mental stress) increased, and the quality of sleep went up.
University is a feed factory. Graduated in July 20 17. Four years later, the students all showed off their wealth in advance. The so-called mind can be fat. I am no exception. I soared from 94 to 1 1 1. What a painful realization ~ ~ I felt that I was being squeezed dry by my own flesh during my college years, so I started running for half an hour without eating at night, insisted on sit-ups, and sometimes I was dizzy with hunger. It really works. 1 month I lost money 10. I think I may have entered a misunderstanding. At that time, even though I lost 10 kg, I didn't see any change in my body shape. At that time, I realized that I could lose weight, but I never ate dinner.
During my time in the gym, the coaches also taught me a lot of knowledge. Let me sum up what I have learned first.
(1) Light weight does not mean good body shape;
2 blind hunger strike, the rebound will be faster;
3 Fitness depends on practicing 3 points and eating 7 points;
4 Fitness meals are actually delicious, not just eating "grass";
⑤ Stretch and relax after strength training;
⑥ Make friends with coaches and ask them for professional knowledge;
7 eat half an hour before high-intensity exercise;
8 Make an exercise plan for yourself every day, or train according to the "KEPP”APP. Lecco's personal education is great;
Pet-name ruby practice vest line first reduce body fat;
Taking part in aerobic exercise and anaerobic exercise every day will get twice the result with half the effort;
? At the same weight, the body fat rate has dropped, and it looks a lot thinner.
Although the vest line is not obvious yet, I have been working hard. Even if sometimes I can't control my mouth for a long time, I won't give up.
In the following text, I will give you some fitness suggestions for ordinary people based on what I have learned above.
The only belief I insist on is to "practice the vest line, put on the navel dress and walk confidently in the street".
I chose to go to the gym to exercise and do what I should do in an environment. If I have good self-discipline, I can exercise at home.
Before I train, I have a voice in my heart.
"How long do I have to practice and how can I be useful?"
"How can we stick to it?"
anxious
In my training, there is such a voice in my heart
"Training like this every day, how is the effect still not obvious?"
"I'm so hungry, I want to eat."
"This is the bottleneck period? Why is it getting harder and harder? "
Negative, positive, negative again, positive again ... The confrontation between these two voices makes people in contradiction every day.
Of course, you will also hear other people's voices.
"How much have you lost by training like this every day?"
"A person can sweat so much every day."
"If I insist like you, I should be able to do high-intensity exercise."
……
Finally, I heard what I wanted to hear.
"Xiaoyu, you have lost weight."
Perseverance can always see the dawn. Seeing the looming vest line, I especially thank myself for sticking to it and reward myself with a hot pot, hahaha ~ ~ ~
Use a high-tech body fat scale to measure your physical condition before exercise, which should be available in the gym. Ask the private tutor to analyze the meaning of some technical terms for you, but you can also look them up online. I mainly look at my body fat rate, and I will reduce my body fat before practicing.
My exercise plan:
practise
Do aerobic classes every day, complete all movements according to the daily training of KEPP fat-reducing and shaping course, relax and massage for half an hour, and exercise every day except in special circumstances.
I practice very hard, staying in the gym for 3 hours every day, and sometimes practicing twice on weekends, which is very masochistic. If I can see the effect in a short time, it is easier for me to stick to it. If I feel that I can't balance my time or perseverance, just stick to it 3 -4 times a week, each time 1 hour.
eat
Make your own fat-reducing meal. Less oil, less salt and less sugar will be difficult at first. I want to eat everything I see. After two weeks, my eating habits will gradually become light and less greedy.
Before exercise in the morning and evening: skim milk+cornflakes+bananas+a packet of nuts. You can eat some fruit if you are hungry halfway.
Noon: chicken breast, cucumber, tomato, eggs, mushrooms, cabbage ... low-calorie things.
Weekend: Eat whatever you want, or need to improve your food, but don't overeat.
These two months are extremely long for a person who has never been to the gym. The most difficult moment is running on this road without knowing anything. If we can pass the stage from 0 to 1, the road will be much easier. On weekdays, you can make some friends who often skip around in the gym, urge each other and fight for the same goal, and the bullets will pass.
Club, playing cards, drinking, it is better to run and jump. The closer you get to the goal of getting better, the more excited and excited you are. Nowadays, I dare to wear tights and suspenders in the street. When there is no fat, everyone likes to look in the mirror.
Sports games are addictive, and good health makes people more confident. From now on, stick with me.
If you have any questions, you can comment below, and I will reply you seriously. Finally, please pay more attention to "talking about fitness". Your support is the greatest affirmation to me. I love you very much!