Pepe can't be a paper man, so practice curves! When I was desperate, I saw many girls working out on IG. Although they are not slim in the mainstream, some even look strong, but their super beautiful S-shaped curves, * * * good figure, healthy and beautiful muscle lines, let me see an aesthetic value different from "thinness is beauty"! Eat well every day, my back is gone and stuck! Different from the girls with slender limbs and slim waistline in mainstream values, these girls with muscle lines and S-shaped curves show their unique, charming, healthy, strong and confident appearance, which makes me rethink my possibilities. I can't help thinking, if I also start to retrain for fitness, can I have such a beautiful curvy figure? So I started to invest in myself, signed up for coaching courses and learned how to train into the curve shape I wanted. Only after getting in touch with fitness can I really understand how to change my diet correctly. At first, I just followed the diet menu given to me by the fitness instructor. I am full every day, even eating more than before. I don't have to give up my favorite latte! I'm dubious about this diet, and I doubt whether I can gain muscle and lose fat successfully. However, I also found that almost all the suggestion menus are based on healthy prototype foods, so I still choose to trust the coach's major. Three months later, with three days of weight training every week, although my weight is not magically "thin" or "thin quickly", the photos are the most real. I compared the photos three months ago and three months later, and found that my body shape has changed a lot! Not only has the back meat been reduced by more than half, but the originally collapsed buttocks are also quite warped than before! (Editor's recommendation: Puffs become tighter! Three measures to reduce fat, the body fat is reduced from 30 to 22. The changes in these two parts alone are changes that I couldn't see when I tried to lose weight at home, tried to eat less and controlled my diet. The process of implementation is even the happiest and most satisfying one for me! I just realized that in fact, you can't eat too little to lose weight, and the nutrients should be in the right proportion. To lose weight, you don't have to give up your favorite food, and you don't have to eat cooked food painfully. You eat very lightly and "cleanly". Even the healthiest food, if the proportion is wrong and the amount is too small, can not effectively achieve our desired body shape goals. Only when we eat in the right proportion and eat properly can we have enough energy to exercise, and the right building materials help us build muscles. ▼ Reducing fat can't just rely on "eating less", but the proportion and weight of food are the key points. Bodybuilding body lines are hidden under fat! Looking back on my past failures, I understand that any weight loss method that can't last for a long time and will make you feel extremely painful in the process, or all kinds of popular dieting methods in the market, even if they are quick and effective in the short term, can't be well integrated into life and can't meet your personality, preferences and physical reactions, will certainly fail! Everyone has great individual differences. You must listen to your body, find out the way that suits you best, balance your life and goals at the same time, and do not deviate from the essence of pursuing health. This is the "most correct" diet for you. Of course, adequate sleep rest and stress management are also the key to success in gaining muscle and reducing fat. In short, "posture" actually only reflects your long-term lifestyle and habits. Pepe can't be a paper man, so practice curves! When I was desperate, I saw many girls working out on IG. Although they are not slim in the mainstream, some even look strong, but their super beautiful S-shaped curves, * * * good figure, healthy and beautiful muscle lines, let me see an aesthetic value different from "thinness is beauty"! Eat well every day, my back is gone and stuck! Different from the girls with slender limbs and slim waistline in mainstream values, these girls with muscular lines and S-shaped curves show their unique, charming, healthy, strong and confident appearance, which makes me rethink my possibilities. I can't help thinking, if I also start to retrain for fitness, can I have such a beautiful curvy figure? So I started to invest in myself, signed up for coaching courses and learned how to train into the curve shape I wanted. Only after getting in touch with fitness can I really understand how to change my diet correctly. At first, I just followed the diet menu given to me by the fitness instructor. I am full every day, even eating more than before. I don't have to give up my favorite latte! I'm dubious about this diet, and I doubt whether I can gain muscle and lose fat successfully. However, I also found that almost all the suggestion menus are based on healthy prototype foods, so I still choose to trust the coach's major. Three months later, with three days of weight training every week, although my weight is not magically "thin" or "thin quickly", the photos are the most real. I compared the photos three months ago and three months later, and found that my body shape has changed a lot! Not only has the back meat been reduced by more than half, but the originally collapsed buttocks are also quite warped than before! (Editor's recommendation: Puffs become tighter! Three measures to reduce fat, the body fat is reduced from 30 to 22. The changes in these two parts alone are changes that I couldn't see when I tried to lose weight at home, tried to eat less and controlled my diet. The process of implementation is even the happiest and most satisfying one for me! I just realized that in fact, you can't eat too little to lose weight, and the nutrients should be in the right proportion. To lose weight, you don't have to give up your favorite food, and you don't have to eat cooked food painfully. You eat very lightly and "cleanly". Even the healthiest food, if the proportion is wrong and the amount is too small, can not effectively achieve our desired body shape goals. Only when we eat in the right proportion and eat properly can we have enough energy to exercise, and the right building materials help us build muscles. ▼ Reducing fat can't just rely on "eating less", but the proportion and weight of food are the key points. Bodybuilding body lines are hidden under fat! Looking back on my past failures, I understand that any weight loss method that can't last for a long time and will make you feel extremely painful in the process, or all kinds of popular dieting methods in the market, even if they are quick and effective in the short term, can't be well integrated into life and can't meet your personality, preferences and physical reactions, will certainly fail! Everyone has great individual differences. You must listen to your body, find out the way that suits you best, balance your life and goals at the same time, and do not deviate from the essence of pursuing health. This is the "most correct" diet for you. Of course, adequate sleep rest and stress management are also the key to success in gaining muscle and reducing fat. In short, "posture" actually only reflects your long-term lifestyle and habits. In addition, we must understand that muscles are not enemies that make us thicker and uglier, but god teammates that can make girls have tight curves. Muscle will decrease with age. If you go on a diet to lose weight at will, your metabolism will gradually decline. It will only become more and more difficult to lose weight. In the end, we can only consume calories by constantly reducing calories and hard exercise, so as to maintain our figure very hard. (Editor's recommendation: fitness online celebrity body fat 30→ 17! 168 Intermittent fasting to gain muscle and reduce fat. Did you eat right? However, if we exercise muscles and improve metabolism through weight-bearing training, we can really develop lean physique with high metabolism in the long run, and muscles are also the most important weapon to prevent aging and enable us to cope with various activities in life. In terms of women's innate genes, general fitness exercises are actually difficult to practice to the level of King Kong Barbie for health; The reason why you usually look strong is that the fat on the outer layer of your body has not been lost. For girls born with less fat and muscle mass, they think that "thickening" is actually due to the increase of muscle mass, but the overall figure will be more curved, healthier and more beautiful, rather than thin and flat. ▼ From May 2065438+08 to May 20 19, the body shape changes in one year! Fitness is for "I can". I used to feel very painful when I thought about sports. A lot of breathless aerobic exercise and high-intensity intermittent exercise are just "torture" that I force myself to do in order to consume a lot of extra calories and lose weight, so it is always unsustainable. After I started weight training, my thoughts changed a lot. In the past, I felt that I had paid too much and gained little, but now I hope that I can concentrate on every movement with more quality and sensitivity. After exercise, I feel the pain of specific muscle groups, and my strength is constantly breaking through and improving, which also gives me an unprecedented sense of accomplishment! In the face of the weight challenge, it is inevitable that I will feel afraid at first, but every time I bravely challenge and overcome it, I find myself growing up, both psychologically and physically. Although I still have a lot of fat that I haven't eliminated, I began to appreciate my curves and lines after exercise, and I also know how to thank myself in the mirror and how much effort I have made to become better. Because of my physical and mental changes, I began to share my stories, experiences and processes on IG. I hope more girls can understand that losing weight can't be limited to dieting and starving. If you want to change your figure, you can't just rely on a lot of aerobic exercise. I also want to encourage girls who are as confused as me, frustrated in losing weight and have no confidence in themselves. Fitness and the right diet can really make us change from the inside out and become healthier, stronger and more confident! In the past, when I was trying to lose weight, I had several experiences of losing weight because of wrong diet control, and "changing diet and eating the right food" was even more important than exercise in the initial stage. So, in addition to my weight loss history and tears, I also share my rich, cured and satisfying fitness dishes on IG, as well as the process of dynamically supplementing fitness from time to time in a limited time. (Editor's recommendation: body fat reduction 10%! She created her own "a bowl of gourmet menu", which attracted 65,438+million fans. ) Many girls started to change because of my encouragement. They began to eat healthy and satisfied, further tried the physical and mental changes brought by fitness, and began to learn not to be kidnapped by numbers, practice loving themselves and enriching their body and mind. I am not the kind of celebrity or network celebrity with good original conditions and good figure proportion, but this is what I can encourage you most: a little girl with stout limbs and a chubby face can make obvious changes as long as she eats the right food, changes her diet ratio, exercises her muscles and starts fitness. Try to look at my recipes, and feel that you don't have to starve, eat happily and eat contentedly, as the beginning of changing your body! Breakfast high protein low calorie high protein taro omelet 300 kcal 288 kcal ||| carbohydrate 19g | fat 15g | protein 19g * or more. High protein taro paste material (2 persons) taro … 100g (diced) anhydrous cream …5g (flavored with milk) coconut sugar … 10g fresh milk or vegetable milk …30ml original high protein powder (whey) … 10g egg roll material (2 persons) eggs …2 eggs. After taking out the cooked taro, filter the water and press it into mud with a fork. Add the rest of the ingredients and stir well. Practice: put the cream into the pot, heat it and pour in the egg liquid. Turn the pan evenly so that the egg liquid is flat on the bottom of the pan. Wait for the bottom of the egg skin to solidify. When the egg liquid on it is about eight ripe, pour in the taro paste and smooth it with a spoon. Carefully roll up the egg skin with a spatula, and you can finish it! When cooking, you can also add 2 portions of mashed taro, which will make you feel more satisfied! The whole portion (2 portions of taro paste+1 egg roll) has a nutritional value of about 400kcal, 39g of carbohydrate, 6 g of fat/kloc-0, and 26g of protein. The calorie of blueberry yogurt toast omelet is 26 1 kcal ||| carbohydrate 14.4g | fat 1 .3g | protein 14 g * or more1slice, excluding oil and blueberries. Ingredients: eggs ... 1 * beaten into egg liquid olive oil ... a little walnut toast ... about 40g( 1) sugar-free yogurt ... 70g blueberries ... about 20g exercises This article is taken from Delicious Fitness Lunch/Pepe/Happy Culture.