3.7–4. 1 2, 35 days, lost 7 kg a week, 1.4 kg a week1kg, 2 kg (normal fat loss means not to lose more than 2 kg a week, otherwise it will affect your health), 70 points, which is already great.
How to measure weight for record comparison?
That is to say, it is comparable to see changes. Choose to weigh the same weighing scale at the same time of the day, and at the same time keep your body in roughly the same state, whether it is fasting or full, before or after exercise, before getting up or before going to bed. Personally, it is not recommended to measure your weight every day. This is unnecessary. It is meaningless to weigh yourself at least once every seven days. If it can be tested once every half month,
Take me as an example: I choose to weigh myself once a month, after getting up, drinking water, eating in the morning, going to the toilet and wearing roughly the same clothes.
How did you do that?
Exercise: morning running, systematic gym strength training, aerobic training. The training intensity is 0- 10, and the intensity is 6-7 points. Exercise for 60-90 minutes every day. Training frequency training 4 days rest 1 day. It is also important to remember to rest.
Of course, some people will say that I don't go to the gym to exercise. Actually, where to exercise is not the point. The focus is on exercise, and it takes enough intensity, time and persistence to consume the excess fat in our body.
Diet: Although I can cook a special fat-reducing meal, I am a little lazy, so I didn't cook it and ate it with my family.
The point is, in fact, the core of gaining weight has a lot to do with eating habits. If you want to keep in good shape all the time, your eating habits must be healthy and correct, otherwise losing weight is temporary.
I am the best example. I'm fat, too, and I have a good appetite. My mother never worries that I can't eat, only that I eat too much. I used to be a little fat myself, as all my old friends know. But after I became a little man through diet and exercise and engaged in fitness for two or three years, how to gain muscle and lose fat has become accustomed to my own thoughts and behaviors.
As long as you are clear about your immediate goal, whether it is to lose fat, gain muscle or shape, you can make choices when eating and drinking.
Here comes the dry goods. How to act specifically? It would be great to know the knowledge of nutrition, including three functional substances (protein, fat and carbohydrate) and seven nutrients (carbohydrate, protein, fat, cellulose, minerals, vitamins and water).
Take fat reduction as an example: vegetables and fruits (cellulose, vitamins and minerals): meat, eggs and beans (protein, minerals and fats): staple food, rice, pasta, potatoes and sweet potatoes. (Carbohydrate, cellulose) =2: 1: 1, so eat.
Just eat six or seven full meals. How to feel full, eat slowly and feel the feeling of stomach. 10 is full, 1 0 is hungry, and 6 is a comfortable state of not being hungry.
Well, the method is as simple as that, but when you do it, you have to refuel.
2020.04. 12