If you want to keep fit, you can't get around the phrase "keep fit and strengthen your brain first". Reduce fat or gain muscle? If you want to lose weight, eat calories and burn calories. Pursuit of strength or beauty? Should we focus on the training area? Only by thinking about the goal first can we have targeted training and achieve success faster.

2. Make a training plan according to your own goals.

At first, I was thin, with no muscle but fat, so I divided myself into muscle gain period, fat loss period and maintenance period, and kept going back and forth, overeating+muscle gain, eating less+fat loss, normal diet+consolidation effect.

Muscle building period: only do anaerobic training, and the training is divided into three groups, chest+shoulders, abdomen+arms, back+legs, one group a day, about half an hour. But it's not so absolute. Sometimes I practice my chest crazily or change my collocation.

Fat-reducing period: when it is not cruel, it is ntc30 boxing burning for 30 minutes or running for 5km every day. When it is cruel, it is 22 minutes of hiit burning, 30 minutes of surprise burning, running and random combination.

Retention period: one hiit burns fat or one 5km every day, and at the same time, one is anaerobic, and the chest, shoulders, back, abdomen, legs and arms take turns to do it. During the maintenance period, I occasionally add a small training after daily exercise, such as jumping ability training. After training for 67 times, my long jump score changed from 2. 1m to 2.35m m.

You should not only make your own plan according to your own goals, but also find the right intensity. Keeping training is generally difficult to varying degrees. There is no need to pursue it too hard at first. Only in this way can you keep your passion and happiness.

Step 3 prescribe diet

I don't pay much attention to my diet, because I can only eat in the school cafeteria and can't cook by myself. Every meal is two or two rice, one meat and one egg. Add chicken legs and protein powder when you gain muscle. If you can cook by yourself, you can go online and search the recipes of the Great God.

Anyway, the principle is less oil, less salt and more protein. To gain muscle, you should eat more carbohydrates and eat less meals.

4. How to persist

This is the most critical question. Many friends asked me to recommend fitness methods. As a result, after I collected the training plan, I felt that I was done. I should eat and drink as if the meat would disappear by itself.

In fact, whether it is to lose weight or gain muscle, taking the first step is the most important thing. After you start exercising, you will find that it is not that difficult. The difficult thing is to take out the yoga mat or walk to the playground every day. One of my roommates lost weight from 160 kg to 120 kg after only two or three months of running and doing hiit fat burning, and another roommate lost weight from 200 kg to 140 kg after a year of strict diet and crazy exercise. I put on weight 10 kg myself, but I look much thinner than before.

One of my little methods is to take photos after exercise every day and record my body data with an electronic scale. (My roommate was also taken out of this habit by me, and often helped to take photos to record his figure hhh)

You can shoot it every seven days or every day. It will be ugly at first, but as long as you keep shooting, you will see the gap in a month or so, and the gap will be obvious in two or three months. Look at your changes in a few months. At this time, if you stop exercising, you will feel uneasy. At this point, exercise will become your habit.