Fitness for more than 2 years, although far from success, but at least I think: anyone who makes up his mind to change himself, is still proud.
-Hard friends, lions
Two and a half years ago, I was 2 1 year-old, and I just experienced a serious stomach trouble. Maybe it's because I stayed abroad for a year, but I can't adapt to it in a short time after returning home, and I'm not acclimatized (or because of domestic food safety problems? ), the weight dropped to a little more than 47kg, and my height 1.77 meters was only about two kilograms heavier than my mother's height 1.66 meters.
I was born thin before I got sick, and this stomach trouble not only completely consumed the 6kg weight I got from coaching, but even made me lose the motivation to change my body shape through fitness …
I think, in this life, this is probably the case. This is heredity and an unchangeable fate.
20 13 September, I returned to Canada from China again. Two days after the start of school, my friends and I walked into the school gym again, but just wanted to kill the boring time after studying.
I still clearly remember the first time I walked into a Canadian gym and asked others if they could use the equipment, they gave me a disdainful glance. Think about it, after all, I am a foreigner and so thin.
However, it is precisely because of this, and because I am born with an indomitable spirit, I want to prove that I can do what others can do, so I began to train hard and eat like crazy. I even have 6-7 meals a day. If you can't eat, take it with warm water, just like taking medicine. My friends are always around to persuade me that it will ruin my stomach. But gradually, I found myself really changed, even my appetite was much better …
After about 7 or 8 months, my weight actually increased to 60kg! About 1.5 years, the weight increased to 75kg, and the three major items totaled 340kg；; Up to now, I have been exercising for almost three years, and I haven't systematically lost fat. My weight has risen to 94kg, and the three major events have reached 365,438+05 kg, 495 kg and 405 kg.
I just weighed it last week, and my weight is twice as much as before. My leg circumference is thicker than before, and my bent arm is the same as before. Personally, I am quite satisfied with my current body size.
Practiced almost 1 year?
You've been practicing 1 year and a half, and you already have meat on you?
I've been practicing for about 2 years, and I'm a little bit?
Some time ago (I don't like taking pictures, please forgive me)?
Up to now, most of the small partners who started training together gave up piecemeal, the old people kept giving up, and new people kept appearing. And I always keep 90- 120 minutes of strength training six times a week.
Later, in the gym in Canada, I was gradually accosted by local people. Some people encourage me and admire my enthusiasm and efforts. Others asked, "Are you using fruit juice?" Although I learned later that fruit juice means steroids, not fruit juice. ...
There have been many calls for help around me today, but I personally feel that fitness is far from successful. If calculated in ten years, this is less than a third, and this road is still long. But I want to say that anyone who is determined to change himself deserves to be proud of himself.
After fitness, I also got rid of many bad habits. I quit smoking, basically stopped drinking, gradually stopped being picky about food, and ensured 7-8 hours of sleep every day. The reason is also very simple, that is, I don't want to lose any hard-won muscles.
In fact, whether fat people lose fat or thin people gain muscle, they are trying to make changes against the original habits and inertia of the body. Only by making small changes every day can we have a chance to see qualitative changes.
My goal is to participate in local fitness competitions in Canada two years later … so I have never relaxed my diet and training for a day.
Weakness is another wave of love, and my girlfriend has started to exercise under my influence ~
Before we started exercising, we were in poor physical condition ...?
Now the two of us?
Speaking of diet, my diet is not suitable for most people. For thin people, my diet is too large, and it is difficult to stick to it at first. For fat people, I almost never calculate calories, so it is not conducive to fat loss. Here's what I eat all day:
Breakfast: two slices of white bread, tomato, tilapia 200g/ cod 200g/ tilapia 100g+ prawn 1 6 eggs (breakfast is about 50g in protein), vitamin B 1 slice, and cod liver oil1slice.
Extra food 1: wonton 1 bowl or chicken breast 100g.
Add 2: 1/2 barrels of homemade milkshake (Greek yogurt 850g, banana 1, carrot 1, oat 1, 2 bags of nuts, frozen fruit).
Pre-training meal: one serving of rice, vegetables and meat.
In training: BCAA
After training: muscle powder
Meal after training: chicken breast 150g, two pieces of bread, and small tomatoes.
Dinner: rice, vegetables and meat.
Meal 3: 1/2 barrels of milkshake
But I also have some ideas, hoping to help both fat and thin people:
1, for thin people, although you don't need an exaggerated diet like me when you start to gain muscle, you can refer to a principle: how to get more nutrition without eating much, such as Greek yogurt, fish, shrimp and chicken breast, which are all foods with high protein content per unit mass.
I've also met novices who just started fitness. They obviously want to gain muscle, but they learn cooking from others. As a result, they had a bad appetite, couldn't eat anything, and finally had to give up. In fact, at the beginning, you will treat things as delicious and eat as much as possible. In the first year, your body will change a lot.
2. For fat people who want to lose weight, I think my milkshake is a good meal replacement choice, with high protein, moderate carbohydrate and fat, and strong satiety.
Finally, briefly share my training content.
I practice on Saturday. At present, there are two training programs, namely "3-day differentiation training for improved push-pull legs" and "6-day differentiation training for weak points of chest, shoulders, back, legs and arms". These two plans will be exchanged every three or four months.
3-day differential training of improved push-pull legs
Monday: chest+shoulders and toes+three heads
Tuesday: Back+Back Shoulder Bundle+Two Heads
Wednesday: Legs
Thursday: chest+shoulders and toes+three heads
Friday: middle shoulder beam+back shoulder beam+both ends
Saturday: hard pull is the main+pull back is the auxiliary.
There are three main reasons for this arrangement:
1, compared with the upper limbs, my lower limbs have made more progress, so I didn't arrange leg exercises twice a week;
2. I didn't practice my back on Friday because my upper back felt obvious when I pulled hard, and I was afraid that practicing my back in advance would affect my hard pull on Saturday;
3. Considering the complexity of hard pulling, some people put it on the back day and some people put it on the leg day. I think my back, thighs and vertical muscles have strength, so I just take them out for exercise.
Specific training actions are as follows:
Monday:
chest
Flat barbell bench press (warm-up): 30 minutes
Flat barbell bench press (7 groups exhausted): 15RM? 12- 10RM 10-8RM？ 6RM？ 8RM？ 10RM？ 15RM
Trapped chest (exhaustion in 6 groups):12rm10rm8rm6rm10rm alternately 8RM each.
Tilt up dumbbell bench press (warm-up): 20
Tilt up dumbbell bench press (exhausted in 5 groups):1210-8610-810 alternately with one hand.
Lower oblique barbell/gantry lower oblique chest pliers: 12 10 8 10.
Anterior scapular tract
Standing position recommendation: warm up for 20RM? Official 12RM+8RM+6RM+8RM+8RM.
Military recommendation (sitting posture recommendation or equipment recommendation): 12 10 8 12.
Kenzo
Any 1-2 arm movements: **4 groups.
Tuesday:
hardworking
Straight drop+high drop: 1 group warm-up.
Pull-ups: 55 (the exercise is 10 9 8 7… 1)
High drop-down: 12 10 8 6
One-arm dumbbell rowing: 12 12 10 8
Rowing with both arms: 15 12 10 8 6
Sit and row: 12 10 8 6 12
Straight bar pressure:1210810/2.
Posterior shoulder tract
Flickr:151210810/2.
* The last three groups didn't have a rest, and the pump felt first-class.
Wednesday: Legs
Squat (warm-up): 25 minutes
Squat (formal exhaustion group):181610876321688.
* I usually do 12 squats or more, and I do 1RM squats almost every week.
Leg bend:16141210810/2.
Back kick:1210864810
Leg flexion and extension: 14 12 8 12 50
* The last 50 times, the weight is the most recombined 1/2.
Thursday:
It's basically the same as Monday, and the sequence of chest training movements is slightly adjusted:
The back is the same as the oblique barbell bench press, the flat dumbbell bench press, and the equipment is clamped.
Friday: Shoulder
Dumbbell side lift (shoulder beam):16141210/2.
Reverse flying bird equipment (behind the shoulder):151210810/2.
* The reverse flying bird instrument is the personal favorite movement behind the shoulder, and the last three groups have no feeling of intermittent pumping.
Vertical rowing (shoulder beam):121081010.
Surface drawing:12101012.
Saturday: hard pull
Warm-up group: 12RM
Formal group:108531133358.
Plus three optional back movements.
Sunday: rest
Another simple one is my "six-day differentiated training for the weakness of chest, shoulders, back, legs and arms"
Six-day differentiation training for weak points of chest, shoulders, back, legs and arms
Monday: Chest
Flat barbell bench press: 30RM warm-up and 20RM warm-up? 15 12 10 6 8 10 16
Equipment clamping: warm-up,1210861016 (last group alternating with one hand)
Tilt dumbbell bench press upwards:121081012.
Rising dumbbell bird: 12 10 8 12
Downward inclined barbell bench press/downward inclined gantry clamp: 12 10 8 12
Tuesday: Come back
Pull-ups: 55 wide and 45 narrow (specified number)
High drop-down: 12 10 8 10.
Rowing with both arms: 15 12 8 6 12
Sit and row: 12 10 8 6 12
Straight bar pressing: 12 10 8 6 8 (the last group is light, slow down as much as possible for 7-8 seconds to fully feel the stretching).
Wednesday: Shoulder
Sitting dumbbell press (toes inward): 25 minutes warm-up 12 10 8 6 10
Standing barbell rowing (middle beam):121081012.
Anti-flying device (rear beam):1512108-10-12 (the last three groups have no rest).
Sitting Smith Push (toe): 10 8 6 8 12
Dumbbell side lift (toe):16141210/2.
Surface drawing:121010/2.
Thursday: Legs (same as push-pull legs)
Friday: weapons
6-8 movements, double-headed and triple-headed super groups, and 3-4 movements can be freely matched respectively.
Saturday: make up for weakness
Sunday: rest
Basically, my fitness story and training content are above. I am still working hard and exploring, hoping to make better progress and achievements.
Recently, I just registered a hardcore fitness APP and saw many friends practicing well. I also hope to communicate with more friends!