I remember it was in the second half of 20 12. One day after work, my colleague asked me to go to the gym to experience it. At that time, I knew nothing about fitness and fat reduction. Plus, I was really not fat at that time. I was 175 and weighed about 130 kg. To be honest, I don't need to lose weight, but I'm curious about the equipment in the gym and the big coaches.
Chatting and watching, I got the New Year card and started the road of fitness. At that time, I met several coaches and went to the fitness club to practice with them whenever I had time, mostly after 7 or 8 pm until they got off work, about 1 1 p.m. I feel hungry after coming out and often eat supper. After a long time, I found some signs of rebound, but those coach friends.
It can be seen that maintaining fat loss is more difficult. Bad living habits will lead to ineffective weight loss, and if it is serious, it will get fatter and fatter. The subject said to eat at 6 pm, and then at 2 am. In the meantime, there are eight hours. I think it will be more difficult not to eat. I assume that the subject will eat at 6 o'clock, and 10 will arrive at 1 1 for dinner. Meal time is the rest time in the evening. Living habits that are reversed day and night make the body unable to recover effectively. When you are working, you are resting, and when you are resting, you are still working. If you don't pay attention to your diet, eating a lot at a time belongs to gaining weight, not losing weight.
Because the metabolic efficiency of the human body will slow down after 1 1 in the afternoon, if you eat supper at this time, you will basically digest slowly, which is more likely to cause overnutrition, and the calories cannot be completely decomposed into fat accumulation, and your weight will get bigger and bigger, and your figure will become more and more rounded.
However, in view of the nature of the work, he mostly works at night, which is not conducive to his health. It is suggested that he change his daytime job as soon as possible, adjust his schedule and diet intake, and gradually restore his normal metabolic function.
Then, if you want to lose weight healthily and scientifically, you must know all the indicators of your body clearly. You'd better buy an instrument to measure body fat, and then learn the basic knowledge of fitness theory and understand the meanings of warm-up, aerobic, anaerobic, fat reduction, muscle gain and other professional terms. Then, combined with changing the working hours during the day, you must arrange the daily exercise for 90- 150 minutes.
I list some suggestions for your reference only:
1, change to work during the day, 9 am to 6 pm is the best, which is convenient for arranging fitness time. 2, improve the diet, from three meals a day to five meals a day, each meal is reduced by half, eating less and eating more meals can prevent eating too much at a time, which will expand the stomach and lead to eating more. 3. The dietary intake is mainly vegetables, fruits and coarse grains, with a small amount of chicken breast, beef, prawn, egg white, skim milk, lean pork and freshwater fish. , balanced nutrition. Protein must be supplemented during fitness to promote muscle growth and accelerate fat consumption.
4, the schedule should be regular, don't stay up late, staying up late is equivalent to consuming the body's yang, don't let the body work for a long time, since it is decided to reduce fat and slim down, it is necessary to give the body the highest standard of treatment, go to bed early and get up early.
5. Learn more about the theoretical knowledge of fat-reducing exercise and learn to achieve the highest efficiency of burning fat through the combination of aerobic and anaerobic exercise.
6. Shut up and refuse all junk food, because junk food is the root of obesity. All kinds of sweets, snacks, fried dishes and other foods are high in calories, which will slow down the fat-reducing effect and even rebound soon.