A family usually has three meals a day. Besides fried food made of butter and cheese, there are no less than twenty kinds of cheese at home. After the football team became a defender, in order to make him bigger and stronger, the coach encouraged him to eat more. He could eat a hamburger and six pies at a meal. So even with a little exercise, the calorie intake is far from being consumed by this kind of exercise, and Oddis has been getting fat. Until a friend in the same situation had a heart attack, the doctor said that his friend's obesity had threatened his life. At this point, Oddis finally realized the great harm of obesity. He doesn't want to be like his friends. He is only 23 years old, but his body fat rate is as high as 63.3%. Obesity leads to a physical age well over 23.
Oddis's road to losing weight has begun.
When I first started to lose weight, Oddis was very hard on herself. He wants to lose weight quickly and is eager to have a healthy body. He trains two or three times a day and reads Schwarzenegger's fitness book. The training method is very clear to him. "Excellence is not an act but a habit."
He did it, and his weight dropped from 372 kg to 190 kg. After losing weight successfully, he was very thin and had no muscles, just like skin and bones. So he began to gain muscle and strengthen strength training. After successful muscle gain, the body weight was 224 kg, and the body fat was 8.6% at the age of 365,438+0. How did this awesome man do it? The following is his weekly training plan:
Day 1: Training site: chest, shoulders and biceps brachii.
Training content:
Six groups of barbells are inclined upward and bench pressed, each group 10 times;
4 groups of dumbbell birds, 8~ 10 times in each group;
Dumbbell alternately flexed arm in 3 groups, each group 15 times;
Press 4 groups with dumbbells, 8 times in each group;
Lift three groups of dumbbells horizontally in front, each group 10 times;
4 groups of narrow barbell bench press, 8 times in each group;
The second day: training parts: legs and back.
Training content:
Six groups of barbells are pulled hard, 8 times in each group;
5 groups of barbell squats, each group 10 times;
Leg press 4 groups, each group 10 times;
Leg stretching in 5 groups, each group 10 times;
Four groups of sitting legs bend, each group 10 times;
Day 3: Training site: chest, shoulders and biceps.
Training content:
Dumbbell press 4 groups, 8 times in each group;
3 groups of side lifts, each group 10 times;
Lift 4 groups on the barbell, 8 times in each group;
Day 4: Training areas: legs and back.
Training content:
Six groups of barbells are pulled hard, 8 times in each group;
5 groups of barbell squats, each group 10 times;
Leg press 4 groups, each group 10 times;
Leg stretching in 5 groups, each group 10 times;
Four groups of sitting legs bend, each group 10 times;
Day 5: Training site: chest, shoulders and biceps.
Training content:
Six groups of barbells are inclined upward and bench pressed, each group 10 times;
4 groups of dumbbell birds, 8~ 10 times in each group;
Dumbbell alternately flexed arm in 3 groups, each group 15 times;
Press 4 groups with dumbbells, 8 times in each group;
Lift three groups of dumbbells horizontally in front, each group 10 times;
4 groups of narrow barbell bench press, 8 times in each group;
Days 6 and 7: Rest.
Great changes in diet have also played a great role in reducing fat and increasing muscle. Oddis gives up all sweets and fried foods, drinks and snacks.
Fitness brings Oddis more health and self-esteem, which is not limited to his appearance. His amazing changes have affected his family and led a healthier life together. There are always people who think that losing weight is a sin for themselves. In fact, losing control of fat is the real pain.
For health, move!