I used to be the last person to run 800 meters, and I felt breathless after running. I had to stay in bed for a day and my chest ached for a week. Now it's incredible that you can stick to 1h on the elliptical machine and 10min on the treadmill. Cardiopulmonary function has really improved a lot than before. ?
My test of keep is as follows:
Poor upper limb ability, even can't do kneeling push-ups; The core strength is not good, and the abdomen can't do a few. Relatively speaking, the lower limbs are slightly better. Good flexibility and cardiopulmonary function. ?
About diet:
Breakfast is usually millet porridge+eggs+cold dishes, or soybean milk, milk+eggs+bread+side dishes, or beef noodles. Haha, these are all breakfasts in our canteen. I like them best, but sometimes I can't get up in the morning. I can eat them two or three times a week. Sometimes I just buy an egg pie, meat pie and vegetable sandwich outside and eat it. Sometimes I make my own soybean milk, eat an egg and cook sweet potatoes. ?
I ate more lunch in the canteen, half a bowl of rice+1 meat dishes +2 vegetarian dishes. The food in the canteen is greasy, so I eat less. I will cook at home if I have a rest occasionally. In the afternoon, I will add some oatmeal or eat some nuts and fruits. ?
Dinner is basically eaten when I come back from fitness. Generally, it is cooked with miscellaneous grains porridge (red beans, glutinous rice, millet, corn, lily, etc.). ), or boiled vegetables (only with vinegar), or boiled sweet potatoes, corn, fruit salad (mixed with yogurt), and occasionally add an egg white. Because I usually eat between 9~ 10 in the evening, I basically don't eat greasy things, and I eat less fruit salad. After all, yogurt is high in calories. ?
We usually go to eat a big meal on weekends, barbecue in hot pot, or cook a big meal at home, and we can eat greasy food twice a week. I seldom eat snacks and drink, and cook with less salt and oil. My eating habits have always been better. ?
Personally, I think I eat less meat. I only cook my own meat at rest. I eat mostly pork in the canteen, and it is greasy. I seldom eat. If you cook it yourself, it's mainly shrimp, chicken and beef. Besides, it's a little late for dinner at night. However, if you eat before fitness, digest slowly during exercise and feel uncomfortable, you will always have acid reflux, so you can only eat after exercise.
Should we study how to eat, such as the ratio of meat, carbohydrates and protein? ?
About work and rest: go to bed after 12 in the evening, get up at 7 am, and go to work at noon without time for lunch break. I know that staying up late is a disease. I want to go to bed early every day, and I can't change it every day. . . Want to cry without tears. . . ?
Why have I been stagnant? On average, I only lost a catty in a month, and my girth hasn't changed. Everyone else has a platform to lose weight, and I am on the same platform from beginning to end! ! ! Ask god for help. Is there any way to improve exercise and diet? Thank you very much ?