20 14 years1started to lose weight on October 23rd. In the first month, my exercise was to run on the treadmill for half an hour, with a speed of 8.5KM/h and a gradient of 2 (I would walk for ten minutes before running, with a speed of 6.5KM/h and no gradient as a warm-up), and then I would take a 50-minute spinning class, mainly taking long-term aerobic exercise. Diet, I will lose weight in the first month. My breakfast is a steamed bun and a cup of soybean milk, and my lunch is rice and vegetables, as well as proper meat. A month later, my weight was 8 1 kg.

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In the third month, I realized that my body has been able to adapt to my current exercise, in other words, my current exercise is suitable for fitness rather than weight loss, so in the third month, my exercise was changed to running on the treadmill at variable speed for half an hour, once every 5 minutes, with a growth rate of 0.5KM/h, a slope of 3, and a departure speed of 8.5 km/h. In terms of diet, breakfast and lunch remained unchanged, and fruit was eaten for dinner. Figure 4 shows the changes after I lost weight 100 days. At this point, my weight loss has achieved initial results. At this time, my weight was 67 kg, and I lost 2 1 kg in 100 days. I stopped exercising after the New Year and gained two or three kilograms.

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From March to May this year, my exercise mode was anaerobic combined with aerobic. Aerobic exercise and cycling lessons for 50 minutes, every day. Anaerobic exercise is instrumental exercise, and I do targeted exercises of arms, chest, waist, abdomen and back. I practice every other day for about 40 minutes, which gives my muscles enough time to grow and rest. At the same time, my diet has returned to normal without any deliberate control.

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Method/Step 2

From June to July, I do less and less aerobic exercise. At this time, I will only take 3-4 spinning lessons every week, and I will practice anaerobic exercise more and more, because I know that in order to maintain the weight loss results, I must improve the basal metabolic rate through equipment exercise and muscle gain. Then we strengthened the exercise of chest muscles and increased the intake of two kinds of high-protein meat, beef and chicken breast.

From the perspective of losing weight, I can now say that I have achieved perfect success, but from the perspective of gaining muscle and shaping, I still have a long way to go. I can't say how stylish I am now, but compared with my 88 kg body, the change is very obvious. It can be said that losing weight has changed my appearance and temperament, made me gain self-confidence, and at the same time fell in love with sports.

I never think that my appearance and figure today are inevitable, which comes from hard exercise the day after tomorrow, and I have never had plastic surgery, because in my opinion, losing weight is the best plastic surgery. Some people are born with a very high basal metabolic rate. Such people may not gain weight all their lives, but more people begin to gain weight at an early age, so the latter is bound to make more efforts to have a good figure, and the congenital deficiency needs the efforts of the day after tomorrow to make up.