First of all, we should be clear about why we should exercise, what we hope exercise will bring to you and what it will change.
Set a goal for yourself, make an exercise plan and form a good habit. I believe we can do it, stick to it and find the right way. No problem. As I said in my previous circle of friends and Weibo, "Fitness is the only thing that pays off, and your body will never fail you if you can see a 100% return"! That's right. !
Secondly, doing something with love will make you get twice the result with half the effort and have endless motivation.
I think the first step is the most important! Determine the direction to get twice the result with half the effort! !
Second, about the movement process
In the early stage, aerobic exercise was the main exercise, mainly jogging and brisk walking, with an average of 6- 10 km each time, five times a week, and the total exercise time was about 1 hour, mainly at 6: 00 am or 5: 30 pm.
From the third month, I officially started to exercise in the gym. The whole exercise process can be taught privately or not, but it is best to cheer with friends, which will make you more motivated to lose weight.
When I first arrived at the gym, I mainly focused on mastering the use of basic instruments, understanding the functions of various instruments, the parts of muscle exercise, how to control the intensity, and what different training benefits different exercises and intensities will bring.
Everyone knows that going to the gym is mainly to exercise muscles and make your body look better. Every time I exercise in the gym, the time is about 1 half an hour. The first 15 to 20 minutes is mainly warm-up, mainly jogging on the treadmill 15 minutes, and then do the corresponding warm-up exercise according to the exercise content of the day!
Exercise your chest and arms today, your waist and hips tomorrow, and only your legs next time to rest your muscles. Every time you exercise, try to fully exercise your muscles in place, 8- 15 groups at a time (by weight), and each group is close to exhaustion. The weight of the equipment is chosen according to everyone's strength, and the heavier the better. The first two groups and the last two groups can be lighter and more frequent, and the middle two groups can be heavier and less frequent! Attention must be paid to the action norms in the exercise of equipment to prevent muscle strain! After finishing the equipment, you can walk on the treadmill for another 20-30 minutes.
Third, about diet.
Fitness "three points to practice, seven points to eat", I believe many people often hear this sentence. If you want to have beautiful muscles, you should not only exercise regularly and strictly, but also ensure a healthy and systematic diet.
Health first, then talk about fitness. As far as health is concerned, many factors affecting health, such as high blood pressure, high cholesterol, overweight and gastrointestinal diseases, are eaten, which shows the importance of diet to the human body. For fitness, exercise only needs 3-5 times a week, and diet is three meals a day. If there is fitness, there will be more meals, which shows the importance of diet. Don't think that fitness is "capable" to achieve results. I think "eating" is the most important thing!
First of all, I think it is very important to control the daily intake of edible oil. Cook at home and prepare the oil control bottle. The oil control bottle can accurately control the amount of oil needed for each bowl of vegetables without putting too much. In fact, there is not much difference between 10ML and 20ML oil in the pot! You may not see the change for a day or two, but the overall oil intake will drop greatly after half a year, so borrowing some small kitchen utensils may bring us great changes!
(PS: The World Health Organization recommends that residents' daily edible oil intake should not exceed 25g. )
Every day at lunch and dinner, we should form a good habit, that is, put all the meals we want on one plate and stop eating after eating. The advantage of this is that we don't eat too much at every meal. Meat dishes are mainly beef and mutton, fish and shrimp, and refined meat, while vegetarian dishes are mainly seasonal vegetables.
Get into the habit of eating breakfast on time. Breakfast is usually eaten at around 7: 00 in the morning, mainly consisting of whole grains, freshly ground soybean milk and white rice porridge, plus some corn, steamed bread, potatoes, sweet potatoes and seasonal vegetables (it can be different every day), and a boiled egg every morning! Also pay attention to the intake, almost 7 points full.
Eat biscuits, steamed bread, snacks, etc. before exercising in the morning. Don't eat too much, so you won't exercise on an empty stomach
After half an hour in the gym, drink a cup of 250ML of fresh milk and add a banana. Scientists have found that drinking milk after physical exercise can promote muscle growth, and milk can provide necessary protein for muscle growth after physical exercise. After physical exercise, the protein level of human body is relatively low, which is the highest absorption rate in protein. Bananas are rich in sugar and carbohydrates, which is beneficial to protein's absorption.
Make sure you get enough carbohydrates and protein every day. Common carbohydrate foods are rice, miscellaneous grains porridge, millet porridge, corn, potatoes, sweet potatoes, steamed bread, steamed bread and so on. Generally, you should eat whole grains porridge for breakfast, and you must eat a bowl of rice for lunch and dinner. Protein is dominated by milk, beans, meat, fish and shrimp!
Many people do a lot of exercise every day, but then they don't eat rice and eat less carbohydrates. I think it is very undesirable!
Many friends also ask us if we eat protein powder? As we said before, we have never eaten. We can get the protein we need every day from food! We don't need to keep fit to the level of competition. I believe we have enough protein every day!
I hope my sharing can really help some people who want to exercise. The most important thing is motivation and belief! Set a goal, stick to it and change the status quo.
Maybe you will change your life because of your own decision, maybe you will be moved and even influence others because of your own efforts! This is the value of exercise. Exercise brings health, but it is not only health, but also an optimistic attitude. This is also the meaning of sports. Sports bring fun, but it is not only fun, but also a rich life! I wish you all a happy exercise! ! !