I have lost 36 kg in the gym for three months since last year1October 6th (I was 188cm, before 98.6kg, now 80.5kg).
I suggest you do this. First of all, I will give you a word-"practice three points and eat seven points." If you can't control your mouth, then I ask you to give up now, because you can't succeed, although controlling your diet is a very painful thing ... When I lost weight, the staple food for the first two months was whole wheat bread, oatmeal, plus a small amount of yogurt and fruit. Every meal is moderate, and sliced whole wheat bread is as good as mine.
Then there is exercise. I use equipment and aerobic exercise in the gym. It is recommended that you do aerobic exercise for at least 30 minutes at a time. There is a simple reason. Thirty minutes before aerobic exercise, you consume the level in your body, not fat. After 20 minutes, your body slowly converts fat into calories. Therefore, at least 30 minutes at a time, do not add a lot of water immediately after exercise. Be sure to be moderate and never touch carbonated drinks! ! !
At that time, my schedule at the gym was basically like this. Do it for 90- 120 minutes, 5-6 times a week in the early days. The first 40 minutes or so are equipment exercises to stimulate muscles and avoid the problem of "skin relaxation" after losing weight. Then go to the treadmill or elliptical machine to do a lot of aerobic exercise to burn fat. The first week was basically about 20 minutes, and then I gradually increased, basically not below this level.
And once again, shut up! Things you must not eat: pork, cream, ice cream, fried food, chicken skin, egg yolk, carbonated drinks, and everything high in sugar! Good luck, exercise is the best way to lose weight, which will not only reduce fat, but also greatly help your cardiopulmonary function! Feel free to leave me a message if you have any questions during weight loss ~ ~
Hehe, upstairs, I can only say objectively that some of your statements are not quite right.
First, you can eat rice and noodles, but in moderation, because your body needs carbohydrates! ! This is basic. please ...
Second, why not drink milk and yogurt? Is it because they contain fat? You can go to the gym and ask yourself. Only professional bodybuilders drink skim yogurt or milk. If we drink some normally, there will be no side effects. After all, you lost fat. Reducing fat doesn't mean that you can't live without eating all fatty foods. ...
If I lose weight, I will definitely encounter a plateau. My platform period is about one and a half months after I lose my weight to 90kg. It will take about two weeks. I spent it by increasing the amount of exercise and frequency, but it was really bitter. ...