First, the intensity of training. I didn't exercise on Tuesday (May 1 1) and Thursday (May 13) this week. I went to the gym for training every day and practiced buttocks-back-chest+shoulders-physical fitness-buttocks respectively in chronological order. This week, the training intensity was above average. He trained five times and twice. Every day I will add a little intensity to my training. For example, I used to warm up for 5 minutes, but now I warm up for 15 minutes every time. Aerobic exercise after class was originally 20 to 30 minutes, but now it is basically maintained at 40 minutes. At the same time, the daily training subjects have never been relaxed, and the daily course tasks have been completely completed. This week's training effect is better.
Second, weight changes. My weight has been kept between 52-5 1 kg this week, and it has not exceeded 52 kg. My weight has been a headache, and it's hard to lose it. If I eat more, it will go up. This week, in addition to increasing the intensity of exercise, I will also adjust my diet more to achieve the goal of losing weight.
Third, food and beverage summary. This week, in order to break the platform of personal weight, I made great adjustments in my diet. I put carbohydrates (rice and noodles) in breakfast, but I reduced them by a third. I try not to eat carbohydrates at noon and at night. Drink skim milk at noon, sometimes add some vegetables, and try not to eat fruit. After a week of diet adjustment, I lost weight relatively quickly. My mental state is much better and I have a lot of energy. Through a week's exploration, I think the most important thing to lose weight is to control diet. If my diet is not well controlled, it is almost impossible to control my weight.
1, change your mind when eating: build a healthy and delicious food circle. Look at the heat meter and observe the accumulation when choosing food in the supermarket, and gradually have a general concept of the calories and nutrition of various foods; Try to match food, balance nutrition and eat healthily. For example, if steak is a good thing, go to collect high-end and delicious steakhouses; Vegetables are good things, so look for a distinctive and delicious vegetable salad. Of course, it is best to make it yourself, with less salt and less oil, and gradually become a gourmet and nutritionist.
2. Reject junk food. We should control our desire for junk food. Eat fried food, sweets, puffed food, mutton skewers, hot pot, etc. The less the better. For example, when I am on a business trip, I basically don't eat airplane meals. Generally, I just want to eat box lunch, and eat fruits and vegetables at most. I never drink on the boat, but drink boiled water. It takes a lot of self-discipline to control your diet, which is really difficult at first. This is a process of gradual acceptance.
3. the proportion of intake. Carbohydrate, protein and fat are ingested in a certain proportion, and if the intake is less than the consumption, you can lose weight. The following is my personal experience: reducing fat, the most important thing is to control carbohydrate intake. You can eat more in the morning, eat less at noon and try not to eat at night, as long as you have enough nutrition.
Under normal circumstances, I try to eat less carbohydrates, steak, fish, boiled chicken breast, skim milk and sugar-free soybean milk to supplement protein; Drink plenty of water, often drink some black coffee (sugar-free), drink 200 ml of skim milk, eat some vegetables, and sometimes eat western food.