180 kg slimming plan
The first month:
The first month is mainly to improve physical fitness, and don't expect too much from the rapid decline of weight. Remember, haste makes waste. In this month, at least four days of training are guaranteed every week, with strength training for about 20 minutes and aerobic training for about 40-60 minutes. Try to eat less salt and reduce staple food and meat appropriately.
The second month:
The second month is mainly to improve muscle content and promote fat burning. We need to change the way of strength training, increase the time of strength training to 30 minutes, and do detailed muscle group exercises. And keep aerobic time for at least 50 minutes at a time. Be sure to stick to it. Diet, you can eat foods rich in protein, such as eggs, milk, beef and so on.
The third month:
The third month is mainly intense fat burning. Maintain strength training for about 30-40 minutes, and do aerobic training for at least one hour immediately after strength. Remember to relax your muscles and stretch in time after exercise. In the meantime, the diet needs to be implemented more strictly. You can eat less and more meals, 4-6 meals a day. Don't eat too much at every meal. Try to be 8 minutes full, as light as possible, with less salt and less oil. The staple food uses low GI carbohydrates, and fruit can partially replace the staple food, because fruit also contains a certain amount of carbohydrates.
Diet weight loss plan
Phase 1 (1-6 weeks)
Introduction 1:
Reduce carbohydrates by 50%. Reduce your current carbohydrate intake by half to stimulate fat burning. For example, a bodybuilder with a weight 180 pounds generally needs to consume 2-3 grams (360-540 grams) of carbohydrates per pound of body weight, which is enough to make muscles grow and there is no risk of fat growth. If you eat 500 grams of carbohydrates every day, you can halve it and eat only 250 grams. In this way, you can lose 1-2 Jin of fat in a week.
Raiders 2:
If you are not sure about your daily carbohydrate intake, just subtract half of your daily carbohydrate intake. For example, if you usually eat a potato for a meal, subtract half, eat half, and so on.
Raiders 3:
Increasing protein is the most basic principle. When you reduce your carbohydrate intake, you must increase your protein. Suppose you currently consume 65,438+0 grams of protein per pound of body weight. Once you start a low-carbohydrate diet, you should increase your intake of 40-50 grams of protein. Take 180 kg as an example, your daily intake of protein will increase from 180 g to 220 g.
Raiders 4:
Low-carbohydrate diet reduces the storage of glycogen in muscle (because it is used to support the body's energy demand and energy during training), and accelerates the burning of fat and protein. The purpose of Raiders 3 is to prevent muscles from being used as energy during exercise by increasing protein. Just stick to the guideline of increasing protein by 40-50g, not too much.
Raiders 5:
Give up aerobic training. Aerobic training is a good way to reduce fat storage. However, in the case that most people adopt a low-calorie and low-carbohydrate diet, aerobic training is not allowed, and attention should be paid to protecting the hard-to-get muscles during exercise. Fat will be consumed at other times as energy to support the body's recovery.
The second stage (7- 12 weeks)
Raiders 6:
Control metabolism. Many people can lose weight through the first five strategies, but this low-carbohydrate diet also encounters the same old problems. Because of the long-term repeated low carbohydrate, the body has adapted and the metabolism will slow down. This is the metabolic combustion of fat, which is troublesome. In order to avoid slowing metabolism, 50-100g carbohydrate should be reduced every day from the seventh week. People who weigh less than 180 pounds will eat 50-70 grams of carbohydrates every day for the next six weeks, while people who weigh more than 180 pounds will eat 70- 100 grams every day.
Raiders 7:
More protein. When carbohydrates decrease (Raiders 6), increase the intake of protein, which requires 2 grams per pound of body weight every day. This increase is to ensure the maintenance of muscles in the process of burning fat later.
Raiders 8:
Eat carbohydrates after training, and immediately after training, so as to improve insulin level and offset the consumption and muscle decomposition caused by the increase of crotonin in low-carbohydrate diet. Eat 50- 100g complex carbohydrates (potatoes, rice) and a small amount of simple carbohydrates (honey, jam, etc. ).
Raiders 9:
When adopting a low-carbohydrate diet, people will have a desire for food and feel more hungry because of the reduction of calories. The best way to cheat and counteract the body's desire is to choose vegetables with high fiber and low carbohydrate. Like mushrooms, lettuce, cabbage, cabbage and so on. These vegetables are low in calories and carbohydrates and can be used as snacks for small meals to fill the stomach. They also provide a lot of nutrients and fiber from plants.
Introduction 10:
Don't refuse to add some salt. When carbohydrates are limited to less than 65,438+000 grams per day, the body will respond by reducing the output of aldosterone, a hormone that helps water and sodium stay in the body. Therefore, you can't save water in a low-carbohydrate diet, so you can add your favorite salty seasoning (soy sauce, etc.). ) food given to you at will.
Introduction 1 1:
Use supplements containing branched-chain amino acids and glutamine. When glycogen storage is low, BCAA is burned as energy, and 6-8 grams of BCAA can counteract the decomposition of muscle. Glutamine-containing supplements can shorten the decomposition caused by the increase of cortisol in a low-carbohydrate diet. 180 kg bodybuilders should consume at least 6 grams a day before and after training. If the weight exceeds 180 kg, it needs at least 9 grams, which is also taken before and after training.
Introduction 12:
Rest. This is another way to prevent the body from adapting and slowing down metabolism. After the cycle of 7- 12 weeks, take a rest every 7- 10 days. In one day, carbohydrates can be increased to 2-2.5g per pound of body weight, while protein can be reduced to 1g per pound of body weight. On this day, you can eat your favorite rich carbohydrates to satisfy the body's thirst for delicious food. Starting the next day, go back to Raiders 6 and start the experience cycle again.
Precautions for slimming
1, reduce the intake of 100 calories per meal.
First of all, you should start from your daily life. If you want to cut off a lot of calories at once, it must be unbearable and difficult. So at present, we can start by eating a small part, such as eating less meals or less meat, and insist on eating less every meal, so that we can lose at least ten pounds a month.
2. squeeze out ten minutes of exercise every day.
It's almost impossible for you to squeeze in half an hour or an hour every day, but ten minutes is ok for you. Ten minutes doesn't mean you can't exercise. For example, you can walk for ten minutes after lunch or dinner or stand and swing your waist for ten minutes.
Step 3 cook your own dinner
Want to know the fastest way to lose weight? That is to cook by yourself. You should eat your own dinner at least six days a week, which will help you lose weight. Even if you are alone at ordinary times, you should do it. For fat people, dinner is the most important meal, and it is also the key meal to lose weight that day. Try to choose low-calorie foods, preferably without oil.
Go to bed ten minutes in advance every day
Sleep guarantee can speed up your weight loss. Even if many people keep the habit of eating and exercising, they can't lose weight quickly if they don't get enough sleep or the quality of sleep is not good enough. And because the body doesn't get enough rest, you control the hormonal imbalance between hunger and satiety, making you eat more. According to research, people who sleep 8 hours a day are generally thinner than those who sleep less 10 kg.
5. Eat less greasy food.
No matter whether you are out or at home, you should try to eat less salty food, but you will eat some heavy-flavored food. At this time, in addition to reducing the chances of eating out, you can also choose food to eat together. For example, if you eat heavy food, you can drink tea or eat boiled vegetables to neutralize it.
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