Supplement: You should also tell me your whole living habits, state, work and rest, exercise, diet, habits, and the above situation before you became fat. Did you do anything different before you got fat? Tell me the whole process, the more detailed the better. So I can write a plan that suits you according to your situation.
Supplement: Are you addicted to sugar? Or do you like white rice, white noodles, steamed bread, white bread, potato chips, French fries and so on?
It's written
Obesity is a kind of malnutrition. Doesn't that sound incredible? But that's the truth.
Eating very little can't make you slim down, but it will make you fatter. Ask me again if you want to know what the principle is.
I suggest you buy food and cook it yourself for two reasons: first, cooking by yourself is much more nutritious than eating fast food; Secondly, because you are cooking for you outside, there will be monosodium glutamate, sugar and bad oil, which will make you fat and make you eat more.
Only in this way can you achieve nutrition, and only in this way can you follow the plan and imagination, otherwise it is basically impossible to achieve your goal. This is also economical.
Just buy these things: skinless chicken breast, tenderloin, tenderloin, hind leg meat, fish, all kinds of vegetables, fruits, coarse grains (preferably buckwheat, millet, brown rice and potatoes), beans (eat a small amount), nuts, sesame seeds, sunflower seeds and flax seeds (buy them on Taobao, wash them and grind them into powder with a mill), such as/kl. If you want to be sweet, go to Taobao to buy stevia, a sweetener. It contains no calories and won't make you fat. It's best not to use the usual salt (go to Taobao to buy sea salt, but it's expensive), and don't buy monosodium glutamate and sugar. Oil (unrefined good oil is hard to get. Olive oil is the best, and if you can afford it, it is not necessarily a good unrefined oil. Sesame oil smells good. It should be good oil. I don't recommend that you buy soy sauce vinegar because the ingredients contain sugar.
Eating these things will not make you fat.
You should also buy nutritional supplements and buy them online. There are basically vitamins and minerals. Types and daily contents are as follows: β carotene 7500IU (international unit), vitamin B (B 1, B2, nicotinic acid, pantothenic acid, B6, B 12, folic acid, etc. ) 50 to 100 mg. Minerals (amino acid chelation or citric acid is the best, followed by gluconic acid) calcium 800 ~ 1200mg, zinc 15mg, and selenium, etc. It can not only make your nutritional intake comprehensive and sufficient (the diet of this age group is out of reach), but also make you lose weight, especially vitamin B.
If you have the sugar addiction I asked you, you should only eat skim and peeled meat and vegetables in the first two weeks of your diet plan. After these two weeks, you should gradually add fruits, coarse grains and beans in the next two weeks, and then you can eat the diet plan I made for you normally after these two weeks.
When you eat those dishes, you should mix them in a variety of ways to make the food easy to digest without making you fat. To combine like this:
Meat can only be eaten with vegetables; Coarse grains can only be eaten with vegetables and beans; Eat fruit alone.
Eat meat at least 3 hours before eating anything else; Eat coarse grains from the entrance, and you can't eat anything else until at least 2 hours later; Don't eat anything else for at least half an hour after eating fruit.
So the meal arrangement for a day can be like this:
Eat ready-to-eat oatmeal that needs to be cooked in the morning and soak it in hot water until it swells. It's faster. Or fruit.
Eat fruit half an hour before lunch.
Eat meat and vegetables at noon.
Eat fruit half an hour before dinner.
Eat coarse grains and vegetables for dinner.
Eat nuts and seeds at midnight and when you are hungry.
That is, divide all the meat and rice the day before into two meals, and concentrate the amount of two meals a day (in fact, half of each meal) into one meal.
The way to cook by yourself is to rent a house outside. You can't do it without conditions. You should at least do and can do the following two things: 1. Don't eat those white rice, noodles, rice noodles, vermicelli, steamed bread, steamed buns and naan. Switch to coarse grains, buy and wash them, and soak them in boiling water until they are soft and delicious. 2. Don't drink if you can't drink, and drink less if you can. If you can do these two things, at least you will lose a lot of fat.
In addition, don't gobble food, chew it slowly, especially the hard-to-chew food, and chew it for more than 30 times before swallowing it. If you eat fast, there is a time difference between when you feel full and when your body is actually full, that is to say, you won't feel it when your body is full, and this feeling will be delayed until you eat too much, but by that time, it will be too late, and you have already eaten too much, so this is why your body will get fat. Besides chewing slowly, you can also use these methods to prevent yourself from being hungry and overeating when eating: 1. Eat vegetables first when eating. Because vegetables contain fiber, they will fill your stomach in advance to prevent you from being hungry. Drink more water, soup and other liquids 20 minutes before eating, so that you can "feed" your body in advance, so that your appetite will not be so strong. Prepare some nuts and edible fruits at any time, and eat them when you need energy when you are hungry, so you won't be hungry. These things can quickly replenish energy, keep you from being hungry, satisfy your appetite and prevent you from eating things that will make you fat. The sweetness of fruit and the fat of nuts are two major factors that affect people's appetite for food. But if you want to choose nuts without seasoning, it is best not to fry them, which will also increase your appetite and make you eat more. Diet control depends on strategy. Your appetite is not so easy to control, especially for a long time.
Stop eating when you are 80% full.
Working hard on the daily diet can prevent the body from getting fat and lose weight from the most important and fundamental place and source. Coupled with exercise, you will soon lose weight.
Continue your interest in sports. If there is any change, let me know and I will teach you how to deal with it.
Continue to keep sleeping habits, preferably at 1 1.
In addition, drink at least 6 to 8 glasses of water every day, each with a capacity of 250 ml. Moreover, it is pure water. Don't drink drinks and sugary juice. Try not to drink (this is a big reason to make you fat). Drink these liquids 20 minutes before meals and 1 hour after meals.
Exercising muscles can make your body burn calories when you don't exercise at ordinary times, and indirectly lose weight from another angle.
Exercising muscles is also good for losing weight, because there are more muscles and less fat.
The training plan should be arranged to the combination and sequence of movements, and the effect after training is different. Which one should be done first? Because the first one is the most energetic, the focus of the first one will dominate the whole training melody, and the latter one will not play a leading role because it is not as energetic as the first one.
For example, the order of pushing birds, paddling pull-ups or pulling people down is different. For example, the focus of pushing birds is to enlarge muscle mass, while the focus of barbell bench press is muscle strength, so it is necessary to switch between pushing birds first and pushing barbells first and then pushing birds. As for the dumbbell push, this middle action can be put to the end without much influence. Rowing with pull-ups up or down can also be done in the opposite order.
You can practice every part three days a week and every other day, if you can stand it. Generally, the interval between two trainings in each part is three days, and the longest interval is one week. You can practice this part of your arm less, even once a week. Use any rest method that you think is good. If you feel unfamiliar after a long interval and your strength is not as good as before, then adjust and shorten the interval. As for the time of each training, it should not be too long, just one hour or so, and it is best not to exceed one hour. As long as you are not the one who practices more, consumes more, recovers more and grows more. But too long training time, like a marathon, will seriously damage your immune system. Avoid it like a plague. I'll arrange a regular schedule for you:
The first day: practicing chest and abdominal muscles, the second day: back, the third day: deltoid anterior bundle, deltoid posterior bundle, triceps brachii, forearm and leg (strength training or aerobic exercise), the fourth day: rest (walking for 45 minutes), the fifth day: chest and abdominal muscles, the sixth day: back, and the seventh day: deltoid muscle.
The action flow is as follows:
In order, practice your chest first and then your back, or practice your back first.
chest
1, bird stretcher and dumbbell. You can put a bench in the middle of the stretcher and practice like a dumbbell bird. You can use it at any angle. The dumbbell bird will stop before approaching the vertical line of the shoulder, because it is useless to go forward in the middle.
2, barbell bench press, vertical and natural straight.
3, dumbbell press
Alternate order: chest 1, barbell bench press 2, bird 3, dumbbell bench press.
hardworking
1. Rowing: dumbbells, barbells or tensioners, front grip, reverse grip and reverse grip.
2. Pull-ups or pull-downs: front of neck, back of neck, reverse grip and reverse grip (grip distance is divided into two types: one hand to shoulder width).
Alternate sequence: back to 1, pull up or pull down; Rowing.
The alternating order is to change it every time you practice, or change it after you get used to it for a while. Look at your own reaction and use which one you think is good.
shoulder
1, dumbbell shrug (trapezius)
2. The toe of the deltoid muscle is adducted, and the movements are flat lifting (palms down, palms facing each other). Sitting or standing on a barbell or dumbbell (dumbbells with palms facing each other and palms facing forward), the barbell should not be pushed to the back of the neck, which will damage the shoulder joint.
3. The middle bundle of deltoid muscle, the main action is to lift dumbbells horizontally, but it can also be lifted to a higher position and lifted above the head.
4. Back beam of deltoid muscle, there are two movements specially practiced to the back beam. One is lying on a bench with a 30-degree inclination, kneeling on the cushion originally used for sitting, with the heels crossed behind, and holding a dumbbell in each hand. This is the starting position, and then lift your arms back and up as much as possible. This is one action, and the other action is to lean over parallel to the ground, grab a dumbbell with your arms drooping, and hold your palm toward yourself instead of the traditional relative grip, and then lift it to both sides.
Arm:
1, biceps brachii, all kinds of exercises are similar, only two exercises have obvious differences, one is palm up and the other is palm down. Palm up is the traditional bending, so don't move your upper arm when practicing. If you use dumbbells, when you bend to the top, your forearm can twist in the direction of your thumb and practice your inner biceps. Sit on a special instrument with your palm down, press your upper arm on the inclined plane, and hold a barbell with your palm down and lift it.
2. Triceps brachii, press down with a stretcher, sit and bend from the back of your neck and bend in front of you. These are different angles of forward grip, reverse grip and reverse grip. This is a single joint action, and the multi-joint action is a narrow grip bench press and a reverse grip bench press (the grip distance is shoulder width, and the barbell is pushed up at the lower chest).
Forearm: Sit with the forearm pressed on the thigh and the wrist suspended. Grasp the dumbbell or barbell with the palm down, lift it from the palm down to the highest point, and then start hanging down. Switch to palm up and practice the muscles on the other side.
abdominal muscle
Upper abdominal muscles: sit-ups
Lower abdominal muscles: hanging legs and lifting legs, lying on your back and lifting legs.
As for ankles, ankle training exercises should be done, such as: carrying a barbell with proper weight and comfortable feeling on your shoulders, standing, stepping on a step with your forefoot and your heel hanging, starting with the heel as low as possible, padding your toes upwards, and then returning to a low position. Make it with two feet or/and one foot.
The movements of each part can be alternated, and the daily parts can also be alternated.
As for the number of groups, it is generally 3 to 5 groups, and some do a group. Yates, a former bodybuilding champion, did just that, and developed horrible high-density muscles. It depends on how many groups you have the best effect. Compare, how many movements are the best, and practice for a period of time, which suits you. The best physical feelings, reactions and effects are the best for you, that is, the best. According to this framework, choose the best. You can gain weight by practicing 12 times or more. Generally, you can gain weight by practicing for about ten times. You have to add a little to get used to it. If not, you can gain a little more weight. This will keep you in a state of fresh excitement for a long time. I'm afraid adding too much at a time won't stimulate you for a long time, because you can't increase it indefinitely and let it continue to improve for a long time until you reach your goal, and you will be satisfied. You can't grow indefinitely, otherwise you can become a bodybuilding champion, so if you can't improve your number of times, you can also increase your weight to a lower level, from 10 to 6 to 4 times, as long as it is effective. I'll give you a variety of methods. You can use these methods for a period of time to see how the effect is, compare them and choose the best one. Don't forget to observe the changes and reactions of your body from the end of training, even a few days later, and see how the effect is. There is also a way to practice the number of times: you can increase the weight of each group many times from the warm-up group, you can also reduce the number of times, and you can go back and lose weight. This is called the pyramid and inverted pyramid rule: the first group 12 times, the second group 10 times, the third group 8 times, the fourth group 6 times, the fifth group 4 times and then the sixth group 6 times. . . There is also a fixed pyramid type: the first group 10 times, the second group 8 times, the third group 8 times, the fourth group 10 times, (the fifth group 10 times), and the times of each group are the same.
You can also change the angle of each group with one action, which is recommended for birds and chest exercises, that is, upward inclination, flat inclination and downward inclination of each angle, as well as reclining stools with adjustable angles.
From the first group, each group is exhausted (that is, there is no strength to do it again). You can rest for enough time until your strength is restored enough for the next group to make the same number of reservations as the first group. Think about the specific time. In addition, if you find it difficult to do the following actions, you can only do the first action in front of each part in the best state, and only do one action in each part to ensure the quality. In theory, the focus of fitness is always to exchange quantity for more excessive recovery, but what if you are too tired to recover? Proper consumption will be easy to recover, and it will not make you tired and have no energy to do other things when you are not exercising. If your goal is only a bodybuilding champion, then you have to sacrifice everything else to "raise" your bodybuilding figure, but not everyone can become a champion, which depends on your personal physical quality. How to do your best depends on your physical reaction and effect. Fitness is very personal. Theoretically, what you teach is just a general scheme. Look at the training programs of Mr Olympia, cullmann, Yates and Arnold in recent years. They all found a scheme that suits them best, which is quite different from those theories, even the opposite!
The movements, groups and time provided to you are for your reference only. The really best are those that are useful to you, the most suitable for you and the most effective. You should look for them in the comparison of various training methods.
If there are any adverse reactions, you should find the reasons in the previous training and find them out and don't use them again. For example, in a training session, each group practiced from different angles, and the muscles shrank after the next day. After practicing for a while, I found that once I practiced from a different angle, the chest muscles rose the next day, which was unprecedented, but they went down the next day and grew steadily from then on, indicating that this is the training method suitable for me. Moreover, by doing different movements and shaping my body into different shapes, I only choose those movements that are shaped like me. This is a very personal matter, and fitness is a very personal matter.
If one of the schemes is effective, practice it first until it is ineffective, and then change to another scheme. If one doesn't respond, switch directly to the next scheme, remove all the invalid actions and schemes, and do the most effective one first. No matter how fast a plan grows, it is always good to have growth, and I am afraid of useless growth. Even faster-growing plans may no longer be effective.
You can reward so many points, so you should be practical, detailed, reasonable, scientific and targeted, which shows that you still want to do well and do as you are taught. And if you exercise your muscles well, it will also help you lose weight, and you won't know what is the most important thing to exercise your muscles well, so I will give you a hand, tell you and teach you this.
Summarize the main points and progress of long muscles for you: 1, learn to use the target muscles, especially the chest and back muscles, and need arms to drive practice; 2. Find the most useful and effective movements and exercise methods, the number of groups, the number of times and even the weight and the speed of movements. 3. Constantly give fresh stimulation to muscles, and change the effective training method when a training method is no longer effective and there is no progress. There is also a kind of "retreat for progress" exercise, that is, you have practiced for a long time, for example, for half a year, and your muscles feel "tired" and don't want to practice any more. It's best to stop when you find this signal, stop for about a month, and even let the muscles degenerate. If you give your muscle a rest and then let it start again, it will face a fresh feeling and even "want" to surpass its original level. This is a step back, a step back. You should keep discovering new feelings. In addition to these exercise methods, there is also a point to eat, a comprehensive and balanced nutrition, but also to find protein food that is useful to us. Eating must keep up to see the effect, and eating plays a decisive role in it. If you don't have these nutrients to fill your muscles, your muscles won't protrude and grow well. And without the support of nutrition, your body will be unable to eat and have no energy to do things. Because exercise increases the load of the body, and nutrition will eliminate the adverse effects of the load, it is difficult to recover without the supply of nutrition and adequate rest.
Of these points, the second is the most important. These are the key points that you can practice well.
Learn to use the target muscles to exert strength. When you don't practice, you can feel it with your bare hands: press your hands on the muscles to be practiced, simulate the action, feel how to exert strength and exercise best, and squeeze for a while at the top of the action, which is called peak contraction. Focus on the target muscles, use your imagination, and suggest that the body expand, expand, expand!
Eating coarse grains 1 hour before going to exercise can provide energy for your exercise; Eating fruits, especially bananas and fruit juice after exercise can quickly replenish energy.
Planning and structure allow you to practice well within a scientific and reasonable framework, which is what really allows you to practice, practice well and gain something.
The title of your question is to lose fat quickly. I hope you remember this fact. The methods that can make you lose fat quickly in the market are only to reduce water without losing fat, and then your weight will definitely rebound back to the original level or even heavier.
And then you said you wanted to lose a lot of weight in the two months before the summer vacation. Two months, according to this plan, is only one and a half months, which is enough.
This is my plan for you. Good luck.