From 160 kg to 95 kg! ! ! ! ! I have to lose 65 kilograms, which is four tenths of my weight. I have to say, this is a great idea, so awesome that many people dare not think about it.
Suppose you are a normal adult. According to international standards, the normal weight of height 160cm should be 55kg, that is, 1 10 kg, which is within the standard range of plus or minus 10%.11/. In other words, your goal will not only make your body normal, but also make your weight relatively thin.
Let's cut to the chase. First of all, let's analyze whether it is possible for a young man with a height 160 and a weight 160 to be reduced to 95 kg. The answer is yes, but in the whole process, the difficulty is epic, and the time required is at least calculated in years.
The reasons are as follows: Give a simple example. You are rich, and your monthly allowance is 654.38+ 10,000 yuan. In fact, you don't need that much, but money is a ditch, and you spend all day drinking, leading a drunken life. Although there is a lot of waste, more than 60% of the enjoyment still falls on you.
Suddenly one day, there was something wrong with your family. You didn't get 65438+ 10 thousand pocket money a month, only 50 thousand pocket money a month. You must be very uncomfortable. I can't help it, but I can't. You still have to go on.
First of all, you can't live your old life with only 50 thousand pocket money. So, you have to get rid of some bad habits and unnecessary things. If you simply abandon them, maybe some good things will be thrown away as bad things.
Therefore, we have to take classes to learn how to give up something that can be given up and should be given up reasonably when we become poor, and what will improve the quality of life after giving up.
Learning is a process of continuous development. There are some courses that will make you earn some money after losing some bad habits, and live your original life again, with good health and all the advantages.
But you didn't choose this course. You have chosen how to get rid of things that need to be discarded more and more correctly and reasonably under the condition of decreasing pocket money. This course is very difficult and needs to be adhered to all the time. In the meantime, if your pocket money doesn't decrease all the time and increases a little, even a little, you can easily return to the previous level.
Because your body and soul miss the past, the decreasing pocket money and continuous courses suppress their nostalgia for the past. Once there is an opportunity, they will never miss it. They will easily take you back to the past.
In this story, pocket money represents your daily intake, giving up represents weight loss, taking classes represents exercise, the first class represents strength training, and the second class represents aerobic exercise.
In the case of low intake, if you don't exercise, your body will easily judge your current state. You don't need too many good things, that is, muscles, so your body will consume muscles when it lacks energy, because muscles are also a unit of heat consumption, which can not only gain energy, but also reduce consumption. It is the perfect choice for the body.
So to exercise, exercise can not only tell the body that I need these good things, but also burn calories and help speed up the process of losing weight. But there are two different types of exercise, strength training and aerobic exercise.
The principle of weight loss by strength training is to lose weight by exercising muscles, increasing muscle mass and increasing daily basal metabolism and consumption. To be precise, strength training is used to reduce fat. Because of long-term strength training, your weight may change slightly, because when you consume fat and some things, your muscles are also growing, and the change is not obvious.
If the weight change is not obvious, is strength training meaningless? No, most strength training consumes fat. Although the weight lost is not much, the change range of the whole person may be more obvious than ordinary aerobic exercise. After all, in a sense, the 30 kilograms of weight lost by aerobic exercise may not contain 10 kilograms of fat, and it affects people's appearance, and fat accounts for a considerable proportion. After all, if you are big but have no fat, the whole person's lines will not be too bad, and no one thinks you are fat and unhealthy, just because you think, wow, this person is really strong, which is why an ordinary person and general standard are added to the algorithm to determine the reasonable body weight. Because this watch is not suitable for judging the standard weight of athletes and some people who exercise regularly.
Talk a little too much. What I want to say is that if you insist on strength training, your weight will not change much, but it will be beautiful, with lines and edges, and a masculine beauty. Moreover, the reason why people admire strength training most is that you don't have to worry about rebound. To a certain extent, you can eat relatively indulgently and do maintenance training about three times a week.
What about aerobic exercise? Aerobic exercise also has its advantages. First of all, the effect is quick. If you do aerobic exercise for about 45 minutes five days a week, you can do it many times. It is recommended to divide it into 2~3 times, preferably twice, each time for 20 minutes. The number of times can be more, but each time really can't be less than 10 minutes. Time is too short, even if the body is not hot, it will not end. Don't eat less or go on a diet. Breakfast is full, lunch and dinner are 70% full. In a month's time, if you really do the above two points, stick to exercise and control your diet a little, the average fat person can lose more than 5 kg, and the effect will be around 10 kg. The fatter, the thinner. Don't panic if it exceeds 10 kg. It's normal as long as you eat properly. )
The body weight consumed by aerobic exercise is not all fat. Although it is described that the excess sugar will be consumed about 20 minutes before exercise, and then the fat will be consumed, in fact, think about it yourself. Can you consume fat directly without eating sugar all day? Or do I always eat sugar, and running will always consume sugar instead of fat?
As far as my personal experience for many years (actually not much, just two or three years) and some practical dialectics after reading some materials are concerned, the energy consumed by aerobic exercise is extremely complicated, basically what is the source, and the sugar and fat in the muscle (that is, protein) are basically consumed, but the proportion of consumption is a matter of different time periods.
Moreover, the proportion of energy components consumed is also related to your posture, posture, terrain and speed when running. As far as normal jogging is concerned, the proportion of fat consumption is relatively large, because the unit energy of fat is high, although it takes a little more time to decompose fat, it is cost-effective, and subtle bodies generally choose to decompose fat when they have a choice. But if you are faster, to a certain extent, your body can't break down fat for you, so you can only choose to break down muscles faster to meet the consumption.
Actually, running is a very coquettish sport. A little faster, the effect is the same as anaerobic exercise. Some bosses are using running to exercise their muscles, such as variable-speed running, accelerated running, backward running ...... all kinds of fancy movements.
I haven't thought about sports so carefully for a long time. I couldn't help writing so much today, and it also helped me sort out some problems. I wanted to calculate the time from 160 to 95 in the last part. Considering the decrease and increase of food intake, I thought running was ok at first, although it was a bit long and difficult.
But now I suddenly realize that running is actually a philosophy. This is what Haruki Murakami said. I don't know what he knows about running, but suddenly I realized something.
When we first started running, we carried a lot of loads. With the same strength, the speed would be less and slower than the load, and the consumption would be higher. The body that follows the evolutionary instinct will gradually give up some burdens during our running. Our bodies will gradually relax, our speed will gradually increase, and the speed of giving up some burdens will also slow down. But as long as you are running, your body's evolutionary instinct will always give up some burdens. The less you carry, the less you need to give up. Without a load, your body will gradually strengthen itself (in fact, strengthening yourself has already started from the moment you start running). Slowly you will find that the more you run, the easier it will be. The faster you run, the better your health will be.
Sometimes doing one thing is the same. You didn't know anything at first, and you were burdened with too much ignorance and blind spots. But in the process of persistence, you gradually know more and carry less. On the contrary, you get some fun from it. With fun, everything can get better and better, and you can be happier and happier. But the premise is that you must persist, persist, persist and never give up, persist.
In fact, at the beginning, I advocated strength training more. I believe it is not difficult to feel from my words. But when I seriously think about the meaning of running, I find that in the end, running can actually achieve the same degree as strength, and 3,000 roads lead to the same goal. Whether aerobic or anaerobic, the purpose is to help yourself become healthy and better. As long as they persist, what's the difference between their destination?
Cut back to the topic, whether aerobic or anaerobic, you can do whatever you want, stick to it, you can't reduce it to 95, because the instinct of the body is evolution, in order to make yourself healthier and better. So when your weight drops to a certain extent, it will give up the investment of reducing the burden and strengthen its physical fitness instead. This is the most correct choice made by the body following the principle of evolution.
From 160 to 95, I think in the range of 120~ 130, the body should stop losing weight and devote itself to strengthening the physique (in fact, it is to gain muscle). If you want to lose weight to 95, exercise can help you, that's all. The rest can only be helped by dieting and other methods. After all, sports is an evolutionary road. On this road, there is no way to get worse, only to get better.
In other words, I'm not saying that 160' s height and 90 Jin's weight are not good, but that the former's physical quality is not as good as the latter's, which is a fact.
PS； The above is my own collection of unprofessional and unreliable ideas.