Go to the gym four or five times a week. (PS: My gym is close to my home. It's only a three-minute walk. Usually, I go home from work and have dinner before 7 o'clock, and then I go to exercise, rain or shine, so we try to choose the nearest gym when we apply for a card. I didn't ask for a tutor, because I think I am also a self-disciplined person and can settle down. I know a lot about diet. I can make a list for a week at once. Exercise is the most effective under the condition of controlling diet. For more than two months, I concentrated on losing weight. Because I told myself from the beginning to lose 20 Jin. Besides self-discipline, willpower, there is also the role of ideas.
The first month is mainly aerobic exercise (running and yoga, fitness classes). In the second month, combine anaerobic and aerobic exercise to reduce fat and shape. The essence of losing weight is that energy intake is less than energy consumption. I made my own fitness plan, according to my own time and actual situation (choose the exercise I can stick to). Many recommendations from Wen Yi nutritionist of Mint APP are also very useful. In particular, many people who usually lose weight are afraid to eat food, and there are calorie evaluations, which are simply awesome.
Precautions for fitness exercise:
1. All sports should pay attention to the control and tightening of the muscle force point and core, especially the instrument movements. Without the control of the power point, you can't exercise the corresponding muscles and get hurt easily. First, you can ask the muscular man in the gym.
2. Do anaerobic exercise first and then aerobic exercise, and the fat burning effect is the most obvious. (You can do 1.5 minutes of equipment training first, and then run for half an hour.)
3. If you don't have much time to exercise in a day, recommend HIT training. 15 minutes consumes the equivalent of jogging for an hour. There are also many videos about mint for reference.
4。 Stretching after exercise is also important. For yoga, Pilates is recommended. Most people have no strength in the core abdomen, and Pilates can train this well.
When you decide to lose weight, many previous eating and living habits will change, and some micro-habits of life will also be developed:
1. For example, many office workers spend most of their time sitting for 1 hour and have to stand up and walk;
Take the stairs instead of taking the elevator to work every day.
3. Stand for 30 minutes after dinner.
Dinner will be over before 7 o'clock.
The first month is mainly aerobic exercise, such as running, yoga and aerobics. The body has memory. When an exercise lasts for a week or two, the body will get used to it. Next, we use variable speed running, which is HIT training. Press on the treadmill for 6 2 minutes, and then press for 8 2 minutes; Switch to 10 and run for 2 minutes. . . In this way, the operation mode is constantly changing.
If you want to lose weight and shape, anaerobic exercise is also essential. Especially for the lower body, the effect of instrumental sports training is also very obvious. Leg strength is very important. Squat, bench press and hard pull are all good exercises to train the lower body and core. After equipment training, you can do vest training and then do flat support. I have been practicing flat support for about 2 weeks, and I insist on it every day. It can last for about two and a half minutes now.
The experience of losing weight in the second month is difficult. ? Lost 10 Jin, encountered a platform period. First of all, we should distinguish between true platform period and false platform period. Before menstruation, it will generally increase by 1.2 kg, which is normal. During this period, the weight will not decrease (the influence of estrogen). At this time, you can eat some vegetables with detumescence, such as wax gourd and kelp. And if the quality of sleep is not good, it will also affect the weight, so don't have too much psychological burden. If you don't eat enough basal metabolism, you may also encounter a platform period. So don't go on an excessive diet. Without the above problems, it may be a real platform period. At this time, adjust the diet (change the type of food you eat (for example, change quinoa rice into miscellaneous grains porridge) and exercise mode (change running into HIT training). It is impossible to lose weight every day, and sometimes it will rise several times. Don't embarrass yourself.
Let's talk about diet.
Supplementing protein, reducing carbohydrates is a principle. It is best to insist on cooking by yourself, so as to control the calorie intake. The types of diet must be diversified. It is not advisable to lose weight simply with oats and eggs, which will lead to insufficient nutrition in the body. Eating only fruit for dinner, or not eating it, will also lead to insufficient intake of protein.
Breakfast: 2 egg whites, skim milk and a green vegetable bag. (Standard) Sometimes you can change a miscellaneous grain cake, a baked banana with milk oats and a purple potato. .
Lunch: Sabah fish, chicken breast, shrimp, bean products (lactone tofu, dried tofu, tofu skin), fungus, bean sprouts, fungus and wax gourd.
Dinner: oatmeal (plus an egg), a plate of green leafy vegetables, tomato beef soup, pork braised leeks,
Extra meal: homemade sugar-free yogurt and fruit.
The process of losing weight is hard, and many things need to be restrained. On the whole, it went well. At the beginning of a month, I didn't find a suitable exercise mode, mainly running and yoga classes, ignoring the equipment exercise (the best way to improve basal metabolism). I suggest you combine the two from the beginning. During the weight loss period, there was no abnormal menstruation and no damage to the training equipment. How to ensure no rebound? First of all, don't go back to the previous high-calorie diet as soon as you lose weight. You can eat what you used to want: pizza and hamburgers. When the total calories are controlled, eating will not rebound. ? Losing weight is not the end of the task, it needs to keep healthy sustainably.
My first article, the sharing of personal experiences. Please give us more advice, let's go on the road together and meet a better self!