At first, I played HIIT. After an adaptation training, I was promoted to k2. About four laps, up to k3. I have maintained the strength of k3 since then. K4 really can't do it (of course, it's no problem now).
Of course, after HIIT, I will go swimming, 1 km, about 30 minutes.
Then in the process of doing it, I found that my upper limb strength was not good, which gradually increased the plasticity of dumbbell arm and shoulder.
At this intensity, by the end of 65438+February last year, that is, about three months, my weight had dropped to 170 kg. Of course, besides exercise, my diet is also strictly controlled, very, very strict. After that, the training increased and gradually changed from fat reduction to strength training. It's been more than a year now, the training level is T9, the weight is stable at around 160 kg, abdominal muscles begin to appear, and some muscles can be seen in the chest, shoulders and arms. Now I can do pull-ups that I never dreamed of before. On the other hand, going to the gym now is more about arranging training by yourself than following keep (except abdominal muscles and hiit).
So what I want to say is that keep is a good introduction for beginners. On the one hand, I tell you how to practice and give you guidance. On the other hand, many articles can help you with the basic knowledge of popular science. But when you practice to a certain extent, or simply follow keep, it may be a bit insufficient.
Finally, I want to say that keeping your hands doesn't mean you can lose weight successfully. You must really exercise and really control your diet. These are checkpoints.