My height 158cm, my current weight is 43-46kg, and my peak weight is 54kg. Although many friends may think that I am thin before and after fitness ... but fitness is not a matter of how much meat I lose, so I am happy to share it with you next-my private fitness world ~
"Your English was taught by the PE teacher, right?" It should be old terrier. When I teach IELTS, I often joke with my students that I look embarrassed, and then I will be taught English by a physical education teacher abroad ~ (but at that time, my figure ... was nothing like a physical education teacher).
But up to now, many times I exercise in the gym, and other members will mistake me for a coach, and even ask the personal trainer about my expenses. In retrospect, I am filled with joy. This time, my students can finally confidently tell the crooked people: "My English is taught by the PE teacher!" " ! ! "
We can also see the difference between girls taking pictures: when I took pictures on 20 14, I completely covered my face with my hair, revealing my little face ... Then I took pictures on 20 15, revealing half my face, and now I have taken pictures to reveal my whole face.
Haha, this definitely shows that you have changed qualitatively ~ ~ ~
Let's talk about losing weight first Many people may think that the fattest weight is only 54kg, which is not enough at all. But it's a pity that I can't hide meat because I'm short and small. ...
And it is easy for me to keep getting fat: if there are two kinds of people in the world, one is as thin as a bamboo pole after a midnight snack every day, and the other is full of meat after drinking water, then unfortunately I belong to the second standard.
Before I did exercise, I also had a love of beauty and tried many battles with fat. Then, either because of the wrong method or because of lack of perseverance, my weight did not move, and even had a tendency to soar. ...
It was not until two years ago that I was so fat that my mother didn't want to know me that I finally realized the seriousness of the problem: I must not let the fat grow like this, and I must not leave myself the greatest regret in the most beautiful years!
I began to formally declare war on fat, and planned and practiced the big plan of losing weight: fitness!
"Fatty Jun, fuck off!" ? (If it weren't for my dear roommate, I really want to destroy the photos ~)
Let's blacken the historic town buildings first. ...
At the beginning of fitness, the goal was to lose weight, of course, but for me at that time, although I learned Taekwondo through dancing, talking about systematic fitness was still blank.
So, from the beginning, I decided to hire a private tutor. The coach mainly takes me to practice strength, and at the beginning, I will lift my physical fitness first.
So I cry every time I do something with my bare hands. During the golden fat-reducing period when I finished my strength training, because I didn't like running, I was taken home by the coach with a boxing bag and knelt down. ...
However, it was very gratifying to persist for a while, and with my own diet control, my weight actually dropped to 98 pounds.
Here, I also use my own experience to emphasize the following points: diet is really important. The so-called three-point practice and seven-point diet can't be done for nothing. You must work hard on your diet, students.
Later, because of busy work, fitness began to become intermittent, and I didn't take private lessons, but I already had a sense of fitness, and I often read related books and materials (I often read foreign materials over the wall, as well as Binka's big books and Schwarzenegger's fitness books, all of which are dry goods).
In terms of sports, I will run for a week 1-2, and occasionally go to the gym for 1-2 hours (all by myself). Therefore, the body shape has not changed much during this period, which can be regarded as a period to supplement fitness knowledge and develop exercise habits.
In terms of diet, although there is no strict weighing, I am used to eating less oil and salt, knowing the knowledge of common food nutrients and eating selectively.
But at that time, this kind of anodyne training didn't change my body shape ... plus the constant stimulation of my friends, I decided to exercise regularly and make a new fitness plan. Plus what Bin often said, it was probably from this time that I developed the good habit of exercising until now.
After doing this for a while, I found the training plan of Miss Bikini in America and began to lift iron seriously. It's only two months, and the body fat drops rapidly, weighing about 93 kg, and the body shape is obviously different.
During the period, the diet is based on the 5: 3: 2 muscle gain standard, and I will add meals (a plate of meat with vegetables and milk, etc. ) Later, when I went back from practice.
Bin said that you failed your hard training if you didn't eat well ~ I will strictly abide by it, train well and eat well.
My waist is 56 cm. Don't talk about the vest line at this time, the six abdominal muscles are obvious. ...
Up to now, I have been exercising strength and oxygen, and my weight has been kept at around 44kg.
I have experienced many detours along the way, and I have thought about giving up when my figure has not changed. Fortunately, many friends helped and encouraged me along the way, so I can have today's achievements. Well, I'm still satisfied ~ ~ ~ gnome male-~
Someone asked me, how do you keep fit?
In fact, when I first started fitness, I was as lazy as anyone who lost weight. After three days of fishing and two days of drying nets, I began to make excuses after three or two days of exercise, but I persisted. Now I feel very unaccustomed to not exercising for a day …
Of course, I think this has a lot to do with mentality. You must recognize fitness yourself, think that fitness is meaningful and valuable, and naturally you can stick to it!
When I was fat, I only had a strong desire and impulse to lose weight when I was shopping and joking with my friends about my weight, and then I put it into action. Give up halfway and start again.
Now that I think about it, I didn't have the determination to do it then. All the motivation only comes from the disapproval of others, just trying to please others rather than yourself.
It wasn't until later that I realized that I couldn't stand being the ugliest self in the most beautiful time, and I couldn't stand always choosing "slim" clothes.
When I can't accept my "bad" status quo and really want to change, I really make up my mind, so every time I want to find an excuse not to go to the gym, I will imply that I "look down on people who have no perseverance."
I have tried many kinds of training arrangements. I used to make training plans for myself, all of which were foolishly written in a notebook. They may not be as scientific and rigorous as professional coffee, but after all, they were all experienced by myself ~ ~ ~
Besides strength training, running is also my habit. I usually run in the street for 40-60 minutes, and I am used to eating some carbohydrate mats before running.
In addition, I often do yoga, and I choose Ashtanga, which is a yoga genre that focuses on strength training. For me who is used to strength training, this is a good combination of adhesion and softness.
My training plan:
My understanding of fitness doesn't have to go exactly as planned, so sometimes I adjust my training and intensity slightly according to my physical condition. For example, when I am in good shape, I will add more weight after practicing Smith's hip lifting exercises.
In addition, the venue does not have to go to the gym. It's cold now, so you can practice indoors. You can also buy some elastic belt, a pair of small dumbbells and a yoga mat to practice flying!
At worst, you can buy an inflatable boxing target and play while watching TV. As long as you want to exercise, exercise is everywhere.
Don't think that these things cost money, which is much more cost-effective than buying brand-name pants that are "slim" and "easy to cut". My goal is to cultivate the devil's good figure, and then buy goods on the ground, relying on temperament, ho ho ~
Finally, eat, after all, the golden rule says-practice three points and eat seven points.
In my mind, fitness meals should not be based on boiled chicken breast and raw vegetable leaves, but should eat healthy and balanced nutrition, but the cooking method is mainly cooking with less oil.
However, if it is a special time to achieve a goal, I will also count calories. In addition, for children's shoes that are not sure about their food intake, it is also recommended to record what they have eaten at the beginning, and then calculate the approximate calories so that they can grasp the amount.
My current diet can be used for your reference:
Daily diet arrangement
Finally, I want to say to all my friends who want to have a good figure: the next thousand resolutions are not as good as taking a small step, following your heart, starting from your favorite sports and embarking on the road of fitness beautifully!