I've always hoped to have time to take a good look at this matter and learn from everything. This is the way I usually learn and grow.
I am a girl who is easy to get fat. I can say that drinking water will make me fat, but I have never been fat since I was a child, because I have been deliberately controlling my diet and weight.
Before getting fat, the weight remained at 95 kg, and the height was not too high, only 155CM. For a girl of this height, 95 kg is a relatively normal weight.
20 15 was the fattest in winter, because I didn't care much about the thickness of clothes, but suddenly one day when I weighed it, I found that my weight soared to 1 18 kg, and I began to be a little scared.
At that time, I was just preparing for the physical education exam, so I set a goal for myself casually. At first, the goal was not to lose weight, but to achieve excellent physical fitness.
As for the road to fitness horse racing, it was a complete accident.
When I first started training, I didn't have any experience in exercise to lose weight. Like the students preparing for physical examination, I just run on the playground twice every night, without seeking speed or effect.
I found that all my projects are actually the same, and they are carried out completely unprepared, so is fitness and writing.
During that time, I didn't have any extra thoughts, that is, I ran twice a day without a firm thunder, and persisted for two months, only to find that nothing had changed except running, my weight had not lost, and my figure had not changed.
Fortunately, I didn't want to lose weight at that time, otherwise I would really cry to death.
It was one day two months later, when I was running in the playground, I heard the music on the playground. I didn't know it was the school gymnasium until I asked. Gym was a strange word in my mind at that time. I remember it should be a group of boys, screaming and screaming in a sweaty room ~
Actually, I feel the same way now, haha.
I still remember the first time I went to the gym, wearing a T-shirt, school pants without sweatpants and a pair of casual shoes without sneakers.
I don't know how to exercise, and I don't know how to use equipment. It's really embarrassing to wait for the treadmill for a long time.
I believe this is also the feeling of everyone who enters the gym for the first time. It seems that he broke into a world that doesn't belong to him at all. In the first two months in the gym, what I did every day was running, from 1 km to 3 km and finally to 5 km, at a pace of 6, until the end of time.
Then by chance, a girl came to the gym. She didn't choose to escape. She does flat support on the yoga mat all day, and cooperates with some anaerobic exercises that I don't understand. But obviously, her figure is better than those of us who run every day. Even on her, there is a faint vest line.
The vest line was something I never thought of at that time. Although I am a strong executive, as long as I make an idea, I will try my best to finish it, but many times, I don't have much knowledge about further thinking.
I don't know what I'm running for, for my health. But I'm too lazy to even check the excellent indicators of the conjoined test. I don't know why I went to the gym. I feel like a robot. I can only do things and can't think.
I met this girl when I was running in the gym for two months. Although I felt beautiful the moment I saw the vest line, I dare not expect myself to have it, because I have never tried it and I don't know what it means to practice the vest line.
Looking back now, if I spent more time thinking, I would have a broader vision and more confidence in myself. It may not take half a year at all, and you can lose weight successfully in two months.
Because of this, to be honest, it is not difficult at all.
I have forgotten when I decided to lose weight and practice vest line. After four months of aimless exercise, my figure hasn't changed at all, and I haven't lost weight. Punch in the gym and friends circle every day, and touch yourself day after day.
When there is no hope, I want to give up the most, and when there is no direction, I am most tired, but I am still grateful for the persistence of four months without progress, which makes me confident to say to myself later: "Lin, you have passed the implementation barrier, and all you need now is methodology. If you can find a good method, then success is absolutely easy for you. "
Since then, I have focused more and more on exploring methodology. I searched a lot of fitness materials online, bought a lot of fitness books, and tried some new training moves every day.
Since the previous training has no results, it is better to treat the dead horse as a living horse doctor and practice it with other people's experience. It is better to explore it slowly.
Fitness is not an exam, and there are so many uncertainties. It's worth it. I still don't believe it. I can't fix the vest line with my perseverance?
Not only that, I also want to be one of the best girls in the gym. Going to the gym is like returning to your own world.
I made a fitness plan according to other people's experience and my own goal ability, changed the old unchangeable running project into anaerobic+aerobic, and finally combined with diet, formed a complete fitness plan.
In terms of execution, I still exercised every day for two months as before, and the effect was completely beyond my imagination.
Not only did the body weight drop from 1 18 kg to 88 kg, but the body fat rate also dropped to 20%.
The vest line has been exposed, and more importantly, it is much better than before. In the subsequent physical examination, 60 sit-ups 1 min, the 50-meter sprint team was the first, and the girls' 800-meter test was the second, and they completed the last physical examination of the university with excellent results.
Looking back on my sports career in the past six months, the process is really hard. When I looked at the punch card records, I found that there were only five days of no exercise in six months.
Of course, if I can learn fitness methodology earlier, it won't take so long to lose weight and practice vest line.
Doing things without goals and directions is really a waste of time, which I have always believed.
After completing the physical examination, I began to enter the amateur fitness link, which has been in the fitness field for more than three years. My biggest view on fitness is:
There are really not many girls with good figure in the gym.
I have trained in gyms in Chongqing, Zhejiang, Beijing, Guangdong and Macau. I have a well-proportioned figure and a vest line. Girls with low body fat rate are rarely seen in the gym. Most girls only run on the treadmill, and few of them step into the strength zone.
They are afraid of thick legs, heavy loads, long muscles and paying for personal training.
Fitness is a profound knowledge, and every muscle of the body has its own exercise method. In this paper, the training methods I attached to my friends are just some basics, which are some precautions for gym training. For more information, you need to check the information and do it in depth according to your own situation.
1, the three purposes of fitness: reducing fat, shaping and gaining muscle.
Generally speaking, lose fat first and then gain muscle, or follow up at the same time.
2. Girls need to wear sports bras for sports.
This is not for looking good, but for fixing and avoiding injury, and so is running. Different sports have different shock-proof underwear. For details, please refer to the relevant official WeChat account.
3. Fitness should have a fitness plan.
Generally speaking, three times a week is enough, and the fitness time is about 1.5 hours, including warm-up, training and stretching.
As for which exercise is better in the morning, middle and evening, just allocate it according to your own time.
4. Girls also need strength training.
It is much more difficult for girls to grow muscles than boys. In order to become King Kong Barbie, the exercise intensity is six times that of boys of the same size, so this is not something that ordinary girls should worry about at all.
Running alone can't train the vest line and hip lift, and anaerobic training is necessary.
5. It takes 48-72 hours to recover after exercise.
This is why it is advisable to exercise three times a week. Try to take a day off to give torn muscles time to recover. If you can increase protein during this period, so much the better, and promote muscle production.
6. It is recommended that the upper and lower bodies exercise separately.
If you exercise three times a week, you can exercise once for the upper body, once for the lower body and once for the whole body.
7. Upper body exercise methods
The easiest way is to Keep, search the training methods of shoulders, back, chest, waist, abdomen and arms, and then do it.
8, lower body exercise method
Similarly, simply speaking, it is the next Keep, search for hip and leg training methods, and follow the practice.
9, gym training methods
Or according to the upper body and lower body, find training equipment and ask the coach to help guide you. Remember to exercise only one part (upper body or lower body) at a time.
10, with diet
Less oil, less salt and less spicy, seven minutes full every day. Pay attention to the collocation of protein and carbohydrate in every meal. Protein has plant protein and animal protein. Plant proteins include all kinds of beans and tofu, and animal proteins include chicken breast, fish, shrimp, lean pork, beef, milk and eggs. You can eat more of these.
Carbohydrates are generally whole grains, plus some vitamins (fruits and vegetables), which is a great fitness meal.
First of all, low body fat rate means losing weight first. The best way to lose weight is to control diet and add aerobic running. Of course, in this process, you also need to cooperate with strength training.
If you are a friend who is training at home, you can download Keep, search for the course # vest line development # or # abdominal ripper series #, and do three groups every day.
If you are a friend who is training in the gym, you need to do abdominal muscle training's movements on the yoga mat. You might as well use Keep, which is simple, convenient and easy to operate.
I'm not advertising to keep it up. You can also use popular fitness software, but I use Keep more often, so I recommend it to you.
In fact, abdominal muscles don't have large muscle mass, so it doesn't matter if you exercise every day. After two months of intensive training, it will be very different.
Matters needing attention are: insist on exercise+diet control.
That's what I want to share with you today. I hope all my friends can have their ideal figure.