I have maintained this relatively large weight since the amount of exercise in senior three decreased. Until the year I graduated from college, I spent several months dieting and low-intensity aerobic exercise to film graduation photo, and my weight was reduced from 60+kg to 52~53kg (but it doesn't look like I lost 10kg at all. I estimate that half of the weight lost by dieting is water and muscle, so don't just lose weight by dieting).
After I graduated to work, my exercise decreased, because I was under great pressure and wanted to eat sweets very much. I have a cup of milk tea almost every day when I exaggerate. The final result is that my weight has rebounded to the peak of my life, 64kg. At the same time, the cardiopulmonary function and the agility and balance of the body have also become much worse.
My fitness experience for more than a year can be divided into three stages.
Because I experienced a difficult weight loss and rebounded quickly, I know that my way of losing weight is wrong. A few months ago, I signed up for a small fitness studio, and everyone was coached one-on-one. In the first month, I followed the coach's instructions, did high-intensity aerobic exercise every day, and strictly controlled my diet. Next month happens to be the Spring Festival. I no longer go to the gym, but do my own sports and running at home. I lost about 6 pounds in these two months, but it can be said that this is the most regrettable period in my experience of losing weight for more than a year. Because of losing weight too fast, the skin in the abdomen soon relaxed, and it has not fully recovered for more than a year now.
From the third month, I changed my coach and began to change from simple physical training to anaerobic equipment and sports boxing. During this time, I have changed a lot, my muscles have become stronger, and the effect of reducing fat is better. About three months, although the body weight was only reduced to 55kg, the body fat was as low as 22%, which was a real fat reduction. And in order to keep enough protein intake, I need to eat a lot of eggs, milk and meat every day, and I won't need to go on a diet as before, and my body fat is gradually decreasing.
Later, the strength gradually increased, and the weight of equipment training gradually increased. However, some posture problems are becoming more and more obvious, which may be due to poor movements or insufficient muscle relaxation. In fact, these posture problems have always existed, and they can maintain a relatively balanced state before a large amount of training. In particular, my pelvis leans forward and my chest hunchback becomes more and more obvious.
Seriously, due to various problems, compensation is easy to appear in exercise. This not only causes me to fail to achieve the expected results in heavy-load training, but also causes my posture problem to become more serious, because I need more compensation from other muscles because I am overweight. During that time, I felt very confused, my exercise could not achieve the effect, and my posture became worse and worse. I don't know whether I should continue to exercise, which also makes me lazy. Fortunately, I met a professional coach and helped me adjust.
From June 65438+ 10 last year to now, this period can be said to be the biggest change for me. Before fitness, there were problems such as over the head, pelvis leaning forward, hunchback with chest, rib eversion, soles of feet, etc ... After six months of fitness, I lost a lot of weight, but most posture problems did not improve. Moreover, due to the pursuit of heavy weight and incorrect training posture, careless stretching eventually leads to excessive waist curvature, aggravated pelvic forward tilt, and too tight chest muscles, which is even more exaggerated.
Fortunately, the thinking behind has changed, instead of just focusing on the surface, professional adjustment training has been started to restore the normal function of the human body. After several months of intermittent adjustment, all kinds of problems have improved a lot from head to toe. Back pain, headache and habitual sprain. Moreover, the sternum has been opened and the winged scapula has improved a lot.
To my surprise, after adjustment, my control over all muscles has been obviously improved. Now my hips will not be pulled by iliopsoas muscles, and my back will gradually rise. And now the function of the foot is gradually improved, and the balance and agility of the body are better.
In fact, I think whether you are exercising or not, you should evaluate your posture. People nowadays basically have various posture problems. In fact, backache is mostly caused by their incorrect posture in daily life. Professional exercise rehabilitation and maintaining correct posture are really much more effective than those massage and hot compress.
1. Dieting is not advisable, and the way of eating is very important. It is really not advisable to lose weight simply by eating less hungry, which will only lead to a vicious circle. Unless you can keep the habit of dieting all your life, you will rebound one day. A healthy diet should eat less processed products, enough protein and cellulose, proper amount of polysaccharide and complex carbohydrate food, healthy lipids and, most importantly, stay away from free sugar.
It is very important to keep the body function and correct posture. Its functional abilities in many people's bodies have deteriorated, such as the ability to stretch and bend hips and the ability to grasp the ground with toes ... these abilities are very important, but many people don't pay attention to them. That's why you turn around and twist your waist, and you hurt yourself when you move heavy things up the stairs and stand unsteadily. Only when the functional ability is normal can we respond flexibly to all kinds of unexpected situations in life and protect ourselves.