How did I reduce it from 194 kg to 95 kg?
Her story
Girl: He Muyan
Occupation: accounting
Analysis of professional characteristics: stuck in a soft chair at work, taking time to go to the toilet, walking around the desk at most twice when tired, only concentrating on mental work and never exercising.
Age: 25 years old
Fitness history: from June 65438+February 2002 1 to June 65438+1October 65438+March 2003, I concentrated on fitness for 45 days to lose weight, and then went to the gym about 3 times a week to continue the combined training of fitness equipment.
The saddest state in prehistoric times: the height 1.62 meters, and the weight actually reached 194 Jin.
At present, the best state: 95 kg in summer, 1 10 kg in winter with fat accumulation.
Prequel to losing weight
At the peak of her weight, she is particularly fond of illness, cold and fever, low physical fitness, difficulty in going upstairs, panting, and her appearance and image are very unconfident. Young, once fatty liver, "three high" patients. I like ice cream. I ate 20 popsicles in one breath in summer. I can't get tired of eating iced food. After eating it, I feel very enjoyable and comfortable. I was fat when I was in junior high school, because I often cooked by myself and ate well.
At that time, she was Sammy in Slimming Men and Women, and her fingers were as round as carrots.
She does not like shopping; Don't like looking in the mirror; Don't like taking pictures; Dare not eat. The hardest thing is that it is difficult to buy clothes in the right size. Change a pair of jeans once a month, because the jeans on the inner thigh are worn out almost every month.
Like all girls who love beauty, she is eager to have a good figure. But she has been a fat doll since she was a child. When she goes out with her family, people will come to the conclusion of "heredity". When she grew up, she began to go on a diet to lose weight and decided to wear beautiful jeans and a tight T-shirt. However, the determination to diet is always discounted in front of delicious food. Swallows' desire to lose weight is encouraged by advertisements. She has taken many kinds of diet pills and tried acupuncture. The most painful thing is acupuncture, which I have to go every day. The doctor said that through acupoint stimulation, people will not feel hungry. To tell the truth, you will still be hungry when you are hungry, but you should consciously cooperate with your doctor to control your diet. If you are hungry, eat an egg or a cucumber. After three months of persistence, the swallow lost 30 pounds, but stomach trouble followed. Later, the focus was on the treatment of stomach diseases. When it's cured, the 30 pounds it dropped will come back.
Repeated weight loss torture makes swallows' weight fluctuate up and down, and their physique is worse and their resistance is poor. Whenever she is free, she sits alone on the sofa and sighs at the fat on her body. Until Mother Swallow saw the report of weight loss training camp on CCTV 5, no one had full hope for this training camp, but she still quietly dragged her suitcase and went alone with the idea of giving it a try.
What is the standard?
The earlier weight-loss training camp in China was not as perfect as it is now. At the end of 2002, there were only some rough physical examination items, which were similar to those done before the gym invited private teachers-first, the weight and circumference of each part were measured, which was the most intuitive standard of "thinness" or "not thinness", and then the accounting of blood pressure, heart rate and body proportion. It is also very important to know the past medical history, and the taboo items in training can be delineated in advance to minimize the harm to the body.
How to design the course?
45-day course, 2-hour aerobic and anaerobic exercise combination every day from Monday to Friday. Shooting on Saturday morning, comparing the weight loss effect, afternoon and Sunday are rest days, and sometimes group climbing is organized.
In the weight-loss training camp, people are graded according to their weight. Usually more than 300 kg is the highest level, and 200~300 kg is the middle level. A training group of 10~ 13 people urged everyone to train consciously in the cry of the coach. The most difficult training combination is treadmill training and sit-ups. When running, the knee joint is stressed, and the pain is unbearable after more than 10 minutes. Doing sit-ups is even more difficult. It seems that you have exhausted all your strength. At first, it was mainly treadmill training, equipped with equipment. Swallow's experience is the most important to operate the platform. During this period, it is very effective to arrange variable-speed walking and variable-speed running and constantly change the stimulation to different muscle groups. This collocation is also staged. Once a goal is achieved, the training combination will change.
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Eating and sleeping are taken care of.
There are also levels of diet. First, calculate the calories required for each weight class, and then distribute appropriate amount of rice+vegetables+beef+fruit. They don't diet, they control their diet scientifically, and their sitting posture and speed are under control.
In the process of training, you need adequate and high-quality sleep. On the one hand, you can relax your tired body, on the other hand, you can pave the way for the next day's training. The sleep control of group accommodation is very strict, because it is closed training, and the lights are turned off and the work and rest are unified, which is very similar to the feeling of campus, except that all courses are related to "losing weight".
Without the burden of seventy or eighty kilograms, I feel as light as a swallow, which can be attributed to the fact that she tasted the sweetness of losing weight at the beginning of weight training camp-45 days, 30 kilograms, which doesn't sound legendary enough, but for a fat man with a big weight and a big burden, it is already a gift from heaven. After the training camp, she went home to continue practicing and asked the coach to make a shaping plan. This step-by-step process lasted for a year, and she reached the most ideal state. In summer, when she grows to 95 kg, she looks like a very thin beauty. After this state, she tried, once she let go of eating, she became fat, but once she exercised, she immediately lost weight. It doesn't matter if you eat normally. I have a husband who used to be a full-time fitness instructor, and every reminder is a joke.
Experience lose weight camp
That is, the following humble fitness equipment-treadmills, elliptical machines, dumbbells, small barbells, so that Fat Swallow completely transformed.
Roll your belly on the mat.
Cross your hands on your chest, put your legs together, bend your calves slightly, and rely on the strength of your upper abdomen to drive your body up and forward.
Note: Don't let your neck stretch forward first, make sure that the cervical vertebra and spine are almost in a straight line, make sure that your legs are not separated and your feet can't leave the ground.
Lower abdominal exercises
Lie flat with your hands straight at your sides, or press your palms down under your hips. Bend your knees slightly, drive your legs up with the strength of your lower abdomen until your thighs are vertical to the ground and your calves are parallel to the ground, and then slowly lower them.
Note: This action is less difficult. If you want to increase your strength, you can straighten your legs and lift them up.
Retractable support
First, use your hands and knees as support points, and then straighten one leg, so that it can be lifted vertically, while keeping other parts still.
Note: Keep your back straight and your eyes straight ahead. Move slowly, don't land with your feet down, repeat to the limit, and then do it in the opposite direction.
Dumbbell forward bend
Stand in front of your body with your arms straight, palms up, and hold the dumbbell tightly. With the breathing frequency, bend the elbow, let the forearm bend to the limit, and keep the big arm still.
Note: The muscle groups of dumbbells in different positions are different. This action mainly exercises biceps brachii, which helps to shape the arm. Don't hold your breath when pushing.
Barbell lift arm
Hold the barbell bar with both hands, palms down, hands slightly wider than shoulders. Use the strength of shoulders and arms to lift the barbell upward, and move it slowly when it is put down to protect the shoulder joint from dislocation.
Note: If you want to increase the difficulty, you can bend your upper body forward and exercise your back muscles while lifting the barbell.
Treadmill training
Hold your head high, bend your elbows and swing your arms, and touch the ground with your forefoot. Take a deep breath evenly.
Note: changing the running speed of different speeds and matching variable-speed walking can play a very good role.
Chest clip training
Keep your legs apart, keep your back close to the back plate of the chest clamp, keep your forearms close to the handle of the instrument, push hard when inhaling, keep your hands close to the center, relax when exhaling, and open your arms to both sides.
Note: Try to focus on your chest. The back is straight and the jaw is slightly retracted.
The sudden change of dirty load and the increase of blood pressure during exercise will send signals to some nerve centers, and the cerebellum will reflect these problems in time. At this time, the adjustment of body function will become a bit chaotic. It is very common to have such symptoms in the process of "losing weight". Imagine the experience that a swallow never exercises, and you will know why she feels nauseous.
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Sports addiction
There seems to be a lot of lazy seeds hidden in the fat body, which will grow hard if you indulge a little. Before each training, the swallow doesn't want to move half a step to the gym, but everyone else starts to lose weight and can see his body colliding in his clothes. This herd mentality was the first stimulus, and she began to become less lazy.
After achieving a certain effect, I feel very happy when shooting and looking in the mirror. This satisfaction brings greater psychological stimulation and needs to be further achieved in the most ideal state.
Swallows stick to fitness after the initial slimming effect. I stay in the gym for two hours at a time, but I'm too tired to go home. I always feel that I can have another round of training after a break. She constantly found that exercise has a good effect on losing weight, which can not only relax the tension brought by work, but also make herself slimmer, that is, healthy and beautiful. Since then, her living habits have changed. She likes shopping for clothes, playing ball games in her spare time on weekends, taking photos and so on. She has stood in the ranks of thin beauty, and she will continue her addictive sports combination and carry out slimming to the end.
anetoderma
Suddenly removing so much fat, the already tight skin becomes very loose after losing weight. Fortunately, the swallow's face is not fat, so there is nothing serious. The arms, thighs and abdomen hidden under clothes are more obvious. If you want to wear a bikini, you must reshape it. At this time, it is necessary to focus on pure instruments, carry out local shaping, and concentrate subcutaneous fat. After exercise, take a bath alternately with hot and cold water and massage slowly with body cream.
At the same time, swallowing cannot completely control her appetite. She still likes ice cream, but she usually controls her carbohydrate intake and eats more collagen and fruits and vegetables to make her skin more elastic.
Three weeks later
Entering the intensive training stage, the first three weeks are particularly difficult. What a big test this is! I take the initiative to control my own life, and from time to time I put aside all my indulgence. In these 20 days, the living habits of the players have changed a lot, because they have tasted the sweetness and seen the results.
At first, some people like to appreciate themselves. After taking a shower, they looked at the flattened abdomen and exposed waist in front of the mirror. You know, at that time, it was all barrel waist, better than hip. The enthusiasm of training has improved a lot, and I feel that the coach's "nagging" has become very pleasant. A group of people were sweating in the room, and the scene was very exciting.
Once you cross this "node" of training, there is hope of victory.
In the interview, the swallow has a strong desire to tell. She talked about Kan Kan and felt excited and proud of her past experience. Seriously, it's hard to confuse the two images by looking at the contrast between the past photos and the slim fashion now. Swallow reached the ideal figure standard in 1 year, and continues to maintain this standard now. Once exercise becomes a habit, it's hard not to lose weight.
She summed up two experiences that MM who wants to lose weight can learn from:
1. Adjust your mind. In the "cruel" weight loss experience, we must first adjust our mentality and maintain a good mood. No matter how much you hate the coach's nagging and these cold equipment, don't bring emotions into the training room. In fact, as long as you have tried, you will know that after a lot of exercise, your body will sweat freely, then take a sauna and a hot bath, and you will immediately feel relaxed and your mood will be improved.
2. Become a team member. Lose weight alone, no companions, weak consciousness, easy to relax. If you want to achieve results, it is recommended to get to know "like-minded people". But it is not recommended to take this comparison as the only motivation, and your persistence is the greatest reliance. Whenever you do it, you should remember that "the master leads the door and practice depends on the individual." Losing weight is for yourself, not for others. Behind the success, 10% is the credit of the coach, and the biggest contributor is himself.