The first step: ask yourself if this indulgence is ok, and I will spare 30 minutes every day to change myself;
1 cannot be selected. I must stifle the growth of this evil force-go to the second step;
I'd better have a look, I don't have time; Wash and sleep!
Step 2: Are you ready? Let's start to change!
1 Start a blog in our diary to record your daily diet, exercise, life and changes, and you will see your gratifying changes;
Measure your waist circumference, hip circumference, big arm circumference, thigh circumference and calf circumference once a week and record them in your journal;
Take a photo of yourself (if you believe you can change, you might as well bask in it) and then once a week;
Don't trust and rely too much on your weighing scale, put it away. Only once a week;
The third step: losing weight is very simple, just two words "persistence"; Losing weight is also very complicated and requires targeted programs;
A plan that can be trusted and implemented!
Diet:
Principle: balanced nutrition, balanced diet;
1 Less oil, less salt and less sugar on the basis of your current diet;
2 avoid sweets, fried foods, snacks (don't trust those vegetables and biscuits) and carbonated drinks;
3 you can add about 20 grams of dried fruit every day; Walnut and black sesame are good choices;
4 avoid dieting or single food and avoid empty meals;
Dietary suggestions for the general population:
Breakfast: steamed bread or whole wheat bread 100g, eggs 60g( 1 block), milk 160th, three kinds of cold-mixed vegetables 100g.
Chinese food: 200 grams of rice (cooked weight)
60g of red meat, 60g of poultry, 60g of steamed fish120g of boiled shrimp120g.
(Note: Select one)
50 grams of shredded bean curd (note that you can choose other bean products)
Stir-fry 200 grams.
Lunch: 200 grams of fruit (seasonal)
Dinner:130g of rice (cooked weight)
50g of red meat, 50g of poultry, 50g of steamed fish and 0/00g of boiled shrimp/kloc.
(Note: Select one)
Cold dish150g fungus100g
(Note: Select one)
No more than 6 grams of salt and 20 grams of oil per day; If you eat less than this now, you might as well eat less now;
Note: Dinner should be finished before 7 pm. If working hours are late, suggestions are as follows:
/kloc-about 0/7: 00, whole wheat bread, 2 slices of milk, a cup of cereal (2 tablespoons of cereal) and a cucumber or tomato;
Eat cold dishes after work at night;
Don't eat at night, especially after 2 1: 00, and be quick. You can drink boiled water.
Indulge yourself on weekends, preferably at noon; But slowly you will find that the food you ordered is nutritious and healthy. )
Exercise: moderate amount, fitness and timing.
Moderate: Exercise must be moderate, especially at the beginning, step by step, don't worry, start warming up and end stretching;
Fitness: choose an outdoor sport you like on weekends and enjoy nature with friends;
Timely: choose the right time to exercise and compare the suggested time;
1 in the morning, after the sun rises, find a park near the company, take a brisk walk and play Tai Chi Chuan; Don't feel that you can't get up. Go to school and go to bed early if you want to get up early. A good answer to the old saying, early to bed and early to rise is good for your health. I will introduce why I want to go to bed early when I have the opportunity in the future; The biggest advantages of morning exercise are: no traffic jam, further fuel saving, public transportation, and energy saving-not crowded, hehe, the air is good, and one day you will be full of energy; Try it if you don't believe me. I have been doing this habit for many years, and it is really good;
2 because the average office worker has to work during the day, it can usually be arranged 60 minutes after dinner, but 21; Don't exercise after 30, or you will get excited easily and affect your sleep;
Your 30-minute body-building exercise:-5 times a week (weekly 150 minutes, * * * weekly 10080 minutes, what percentage do you think, I believe you can spare the time).
Preparation items: 1 m2 open space, a pair of yoga mats, a pair of dumbbells (sporting goods store), an elastic rope (sporting goods store) and an elastic ball with a diameter of 10 cm; Many children like to play, some have balls on the surface, and some have small chirps in department stores. )
1 pave the mat, roll the elastic rope into a circle of 20-30 cm, and put dumbbells and elastic balls beside it;
2 start training:
Preheat all joints,
Squat with the ball-stride squat-sideslip stride-lunge squat-supine dumbbell bird-supine arm flexion and extension-supine belly roll-supine leg lift (20 times per movement. Don't stop halfway, * * * do 2-3 cycles; Do it empty-handed in the first week and the second week, rest for 2 minutes in the middle of each cycle, and lift dumbbells without rest after three weeks;
3 Stretching: thighs, chest, arms and abdomen.
Squat with the ball: feet open, slightly wider than shoulders, toes abduction (abduction angle clock 1 1: 05 position), knees slightly flexed, with the direction between the second toe and the third toe, upper body chest out and abdomen in, and back tightened. When the ball is caught between legs and heels (starting to catch the ball in the second month), legs squat, and knees do not exceed toes. Stop squatting until your thighs are parallel to the ground, then slowly recover and stand up straight, but your knees can't be locked. Keep the whole process at a constant speed, pay attention to the breathing rhythm, and avoid brain hypoxia caused by holding your breath.
Step Squat: Step squats parallel to the left and right respectively, with the same posture as holding the ball;
Sideslip step: put the elastic rope around the ankle, then do something similar to skating and touch it to both sides;
Squat in lunge: Stand with your feet arched, with your toes and knees forward one after the other, your knees slightly bent, your upper body chest out and abdomen in, your back tightened, keep upright, perpendicular to the ground, your hands rested on your hips, and a cushion was placed under the knee joint of your hind legs to avoid direct contact with the ground. When doing the action, squat down with your legs, knees below your toes, front legs parallel to the ground, and slowly straighten your front legs (to avoid joint locking).
These movements are the most effective shaping methods for legs and buttocks;
Dumbbell supine bird: Lie flat on the mat, chest out and abdomen in the upper body, back tightened, legs at a 90-degree angle, feet on the ground completely, hold dumbbells with both hands to avoid slipping, palms facing each other, arms open, arms slightly bent, slide to the position where the big arms are parallel to the ground, pause for a moment, use the power of chest clamping to pull the arms up, slowly straighten the arms during exercise, and complete the whole process at a constant speed to avoid falling, inhaling and exhaling.
Supine arm flexion and extension: supine on the mat, lying flat, feet completely touching the ground, legs at a 90-degree angle. Hold dumbbells in both hands, hands slightly narrower than shoulders, arms straight up, joints slightly bent, arms slightly behind the head, elbows forward, palms forward. When doing the action, keep your arms still and the barbell bends upward with the elbow as the axis. When it bends at a 90-degree angle between your arm and leg, slowly.
The above actions are effective shaping methods for the chest and arms;
Supine belly roll: Lie on your back on the mat, put your hands on your chest, fold your chin, bend your knees at 90 degrees, and the contraction force of abdominal muscles makes your shoulder blades leave the ground to complete the action. Exhale when contracting and inhale when recovering.
Lie on your back and lift your legs: Lie on your back on the mat, put your hands under your hips, lift your legs and bend your knees slightly. Lift your legs off the ground when your lower abdominal muscles contract until your thighs are vertical to the ground. Exhale when you contract and inhale when you recover.
The above actions are training methods for the abdomen.
Note: Delayed muscle soreness will occur after exercise, which is a normal phenomenon. Solution:
1 You can soak your feet with hot water for 20-30 minutes every night after training, and at the same time, use a warm water bag to hot compress your knee joint and pat Zusanli (the lower 3 fingers of the knee joint) and leg muscles;
2 ensure that you can't stay up late at rest;
3. Do a good job of stretching;
Step 4: Develop healthy living habits;
It is recommended to have at least 1 special physical examination every year, and it is best to have a targeted physical examination according to your family history, working environment and living habits;
Believe in yourself and you will succeed! Remember to persevere, you can do it!