Be sure to remember the goal of March, 70 kg. Insist that he will not give up.
"Norwegian Forest" wrote, "The so-called efforts refer to active and purposeful activities." My goal is to see the target of 70kg at the end of March. Initiative is achieved through exercise and diet control.
For the next 20 days, lose 2 ounces of fat every day, with a calorie difference of 12320 calories and a calorie difference of 6 16 calories every day. As long as we stick to the exercise and diet plan made at the beginning of the month, it can be easily realized.
Today's plan: running 7 kilometers, I have no strength to exercise. Eat 1200 calories.
Breakfast: a bowl of lean porridge, I weigh about 250 grams. The temperature is about 300.
Chinese food: rice 150g, calories 200, trotters 100g, calories 260, potatoes 200g, calories 160, radishes 100g, bean sprouts 100g. The total heat is about 750, which seriously exceeds the standard.
Dinner: one cucumber and one banana.
After nine days' diet adjustment, I now have a light diet and eat fruits and vegetables, which are sweet.
I got up at 5 o'clock in the evening, and it was just dawn. The community garden jogged 5.26 kilometers, which took 40 minutes, 2 kilometers away from the plan, with a pace of 740 and an average heart rate of 147.
After 9 days of running practice, I found that my heart rate was much higher than before, which indicated that my running ability decreased and my cardiopulmonary function weakened. Currently suitable for running and walking. So the running plan should be adjusted accordingly. Because the running plan at the beginning of the month is based on the previous running ability.
From paying attention to pace distance, adjust to pay attention to heart rate and time.
First, running focuses on heart rate data, running by heart rate, ignoring pace.
Second, running pays attention to time data, but does not despise distance data. If you have enough running time, don't worry about the distance.
Adjusted new operation plan
1, running time: Monday and Friday, Tuesday, Wednesday and Saturday.
2. Running intensity: burn fat on Wednesday and Thursday, and control the heart rate between 1 10- 127. Aerobic endurance running on Saturday and Sunday, with the heart rate controlled between 128- 146.
3. Running time: 45 minutes from Tuesday to Wednesday to 1 hour, and before Saturday and Sunday 1.5 hour.
4. Running location: Run in the residential area downstairs at 5 am on Tuesday and Wednesday, and go to the park outside on Saturday and Sunday.
Running is for health, not for competition, so we ignore pace and distance.