Weight: from 67.7 kg to 64.4 kg.

Body fat rate: about 2 1% decreased to about 18.5%.

Waist circumference: 83 cm to 78.4 cm.

Visual figure: Have a preliminary sense of muscle lines. In the large muscle group, the back is obviously improved, followed by the chest and core, and the legs and buttocks have no obvious sense of growth.

Evaluation: Satisfied. The effect is basically in line with expectations: the body fat rate and body circumference have been significantly improved, while the total muscle mass has increased slightly. Weight loss is also in line with expectations.

Physical fitness test group: 6 consecutive groups

Push-up action group: two consecutive groups

* The action team mentioned above will be introduced later.

Bench press: 50kg, 5RM

Squat: 60kg, 8m.

Pull-ups: 3 in the whole journey

Evaluation: Expectation. These three months have not deliberately improved their strength; The improvement of strength and muscle endurance mainly comes from physical exercise. Do a week's strength exercise in the middle, as long as you test your strength improvement. I still feel much better than before. For example, I couldn't do a complete pull-up before, and I shouldn't try more than 50 kilograms of bench presses and squats.

About how to exercise, basically follow "after two months of exercise". Briefly summarize.

-Keep exercising. Even a little exercise is better than no exercise. Whether it is every day or every other day depends on the intensity of exercise. Ensure that the body can fully recover before continuing to exercise; It's normal to take a day off occasionally, so don't feel too guilty.

-to improve the exercise effect, we must first improve the overall physical fitness. If you have some sports foundation, I recommend the physical fitness test group training I introduced before.

-The effect of aerobic exercise depends on the heart rate. Low heart rate and poor effect; High heart rate and increased body pressure are not conducive to short-term recovery and long-term persistence.

-It is not recommended to do pure aerobic exercise to reduce fat, especially if there is not much muscle mass. Pure aerobic is easy to lose muscle, and lean muscle is easy to reduce the daily metabolic rate and affect the fat-reducing effect.

-Eat less carbohydrates in your diet, but eat them anyway. It can improve the quality of carbohydrates and make them slightly lower, such as eating more sweet potatoes and corn, eating more half or two-thirds bowls of rice, and eating more green leafy vegetables.

I have been losing weight for three months. I think my best way to lose weight is to exercise in groups of six people, walking for 20 minutes, and the maximum slope is 6 kilometers. This can not only effectively exercise physical fitness, but also ensure that the appropriate heart rate interval (140- 150) can be maintained continuously during the subsequent brisk walking without causing too much burden to the body.

-Physical training group: 20 push-ups, 20 weight-free squats, 20 bobi jumps, 20 bending jumps, 30 opening and closing jumps, 200 simulated rope skipping as a group, and the next group is intermittent 1.30 minutes.

-Push-up exercise group: 65,438+00 standard push-ups (slow up and fast down), 65,438+00 narrow push-ups, 65,438+00 inclined push-ups, 65,438+00 inclined push-ups, 65,438+00 wide push-ups and 65,438+. Each group has a 2-minute break.

—— tabata: Do more than three groups in a row, and the action can refer to the video on Tik Tok; If you are generally familiar with the movements, you can combine and play music by yourself. You can find a lot of music by searching tabata in QQ music. I am used to using tabata wood, the earliest and most frequently heard music.

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After ...

have

happy

profit

draw

no

happy

careful

look

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