The following two pictures are my weight changes and body shape changes in the past four months:
In the past four months, through aerobic exercise and diet control, I have successfully lost 27.2 Jin of meat, thus forming good living habits and making many like-minded friends. Next, I would like to share my weight loss experience with you, hoping to help you and get to know you.
As the saying goes: to lose weight, three points depend on practice and seven points depend on eating. I think this sentence is true now. I think the main reason why the university has not lost weight after running 1000 kilometers for four years is that it has not controlled its diet well.
I usually like to eat snacks, but I can't eat them when I watch movies and TV plays. If you have nothing to do, you will go out to eat with friends, drink beer, eat barbecue, eat hot pot and buffet, and so on. If you get up late in the morning, breakfast and lunch should be solved together, so that the aunt in the canteen can eat more vegetables. When eating, I often order braised pork, chicken leg meat, fried food and the like with good taste and high fat content. And if you want to lose weight, these eating habits will change.
This is my current daily diet. If you want to lose weight seriously, I have another suggestion: give yourself a time limit, such as one or two months, during which you should refuse beer, barbecue, snacks, fried food and all the foods that hinder you from losing weight. After this period, you will find a qualitative change.
In order to continue to lose weight, let the energy consumption in the body exceed the intake every day. The first part of diet control is to control the daily energy intake, so the second part will talk about how to make the energy in the body consume more effectively.
Running is no stranger to everyone. With the gradual rise of various marathon events and running activities in China, more and more people have joined the team of running and fitness. But as far as running is concerned, there are also many places to pay attention to. I have been running for three years, and I have run 1500 kilometers. Let me talk about my personal views on running.
(1) It's really super fast to keep running for a long time to lose weight! However, it is recommended to run for more than 30 minutes at a time, because the glycogen in our body is basically consumed in the first 30 minutes of running, and the glycogen in our body will consume fat after 30 minutes.
(2) If you want to lose weight by running, you should do aerobic running and let your body do aerobic breathing to consume more glucose. Instead of running fast, let the body breathe without oxygen, it will produce a lot of lactic acid, and it will get more and more tired.
So how to control the speed when running to achieve the best fat burning effect?
By measuring the heart rate, the heart rate is 130- 160 per minute, which is the best state of burning fat. If you run for a long time, you can buy a better heart rate meter to measure it. If you don't want to buy it, you can also get the heart rate per minute by measuring the number of hops in 10 second according to the pulse and then multiplying it by 6. When you find your best fat burning speed, you can control the speed through the running app to burn fat efficiently.
(3) Although running is good, people and things injured by running are really common. The most common injuries are running knee, iliotibial tract syndrome, anterior tibial pain, achilles tendinitis, plantar fasciitis and so on.
If you want to run safely for a long time, you still need to have a comprehensive and systematic study of running. For example, warm up before running, stretch after running, choose a pair of running shoes suitable for your foot type, adjust to the correct running posture, and control the pace frequency, stride length and body coordination.
Choose a pair of running shoes suitable for your foot type;
Running shoes don't mean the sports shoes or casual shoes we usually wear. Don't go long-distance running just wearing a pair of sneakers. A pair of running shoes that suit you can do less harm to your body.
Running shoes are divided into cushioning, shock absorption and stability. The main difference is whether your feet are everted or everted. You can consult customer service when buying shoes.
Where the soles of your feet touch in running posture:
Generally, novices touch the ground with their heels, which is very harmful to our knees. This is also the reason why I injured my meniscus before.
The correct landing position should be that the forefoot should land first and the hind foot should land, which can cushion the pressure on the knee. This can be learned through online video.
Of course, it is quite difficult for us to transition from heel to forefoot at once, and it feels quite awkward. Then you have to land on your feet first, and there is a transition process.
Control of step frequency, stride length and body coordination in running posture;
Step frequency is the number of steps per minute, and the first runner has less step frequency and longer stride. So we should increase the pace frequency and reduce the stride.
You can use some running apps. Every time we finish running, we will record our pace frequency. The pace frequency of professional marathoners is generally between 180-240. In this way, the loss is greatly reduced, the running consumption is less, and the running is more relaxed and lasting.
When running, you should reduce the fluctuation of your body, just like increasing the pace frequency.
Xunzi said: all achievements of Pepsi should be respected; If it fails, it must be slow. We need to find a sense of accomplishment in doing many things in order to get a steady stream of motivation and enjoy it.
I bought an electronic scale online before, and I have to weigh it twice a day. Once after getting up in the morning and emptying, and once after running that day, these two loads can be said to be the lightest time of the day.
Weighing in the morning is generally more accurate, and I have always recorded the weight changes during this time based on the weight in the morning, which can give me strong self-confidence. After running, people generally weigh less. I lose about three or four pounds every time I run 10 km, and five or six pounds after running a half marathon, but I know that most of them are the weight of water consumed in my body. But losing so much weight at once can make me feel more and more fulfilled in running, and my motivation for running will be stronger and stronger.
In the past four months, I have participated in several large-scale running activities, such as Wuhu County Half Marathon, Yangzhou International Half Marathon, Wuhu 100 km relay race, Wuhu Jiujiang District Happy Run and so on.
When you have accumulated a certain amount of running, you can try to sign up for some half marathon events (2 1.0975 km), or even the whole marathon event (42. 195 km, it is recommended to participate after at least three months of systematic running training). If you feel that the distance between the half horse and the whole horse is too far, you can also sign up for the marathon to run 5 km or 10 km.
Nowadays, domestic marathon events are getting more and more popular, and major cities have basically started to hold their own marathons. It can not only enhance the visibility of the city, but also promote the economic development of other local industries, so it is relatively easy to participate in a marathon now.
Why do you recommend taking part in the marathon? Because people are easily influenced. In the process of participating in the marathon, there are thousands of people and tens of thousands of people running together at the same time. That scene is really high! Can fully feel the charm of running, it represents enthusiasm, youth and health, but also represents a positive attitude towards life.
Last time I participated in the Yangzhou Marathon, an old woman left a deep impression on me. I met her when I was running 10 km, and I was behind her. Suddenly I saw her running in front with white hair and thought she was at least 70 years old. When I caught up with her face and looked back, I was shocked. Her face looks only fifty or sixty years old, and the youthful vitality reflected by running on her is vividly displayed. I remember that she was still running at a speed of about 5 minutes per kilometer. I greeted her: Come on, auntie! She smiled happily.
Looking back, I wonder, when I am seventy years old, can I still be as healthy as that old woman? Can I still run a half marathon? Now I have the answer. As long as I can make running an indispensable habit in my life, I will certainly do it in the future.
A person's persistence is always lonely, and a group of people's persistence is happy.
When I was a freshman and a sophomore, I always ran alone. Sometimes running is too tiring, sometimes I just find an excuse not to run today, and sometimes I don't go running after a month or two.
Until later, I gradually got to know many like-minded runners. With the joint efforts of everyone, I founded the "Anhui University of Engineering Run" and then applied to the school to establish the "Anhui University of Engineering Run Association".
In the big family of running bar, everyone is excellent. Because a person who can persist in running must be a highly self-disciplined person, and he will certainly do equally well in other aspects.
In the past few months, under the starting line, we organized a group to participate in the competition together, braved the heavy rain together, organized activities together, gritted our teeth together to walk 50 kilometers, and persisted in running one half marathon after another together. Meeting a runaway will be the best time in my university.
In these four months, we ran 5 km 10 km together for countless times. I also ran the half marathon seven times, six of which were with the running bar. Every time someone wants to run half a horse, they shout in the group and someone will sign up immediately. Then one person rides a bicycle to prepare water and food for logistics supply, and the other person is responsible for running. I put on a Bluetooth speaker again, and there's always great music. Everyone encourages each other and enjoys the feeling that runners care about each other.
During this period, an abnormal challenge activity was also organized: Challenge 2 1 day,105km &; 2 10 km. * * * is divided into 5km group and 10km group, that is, running 5km and 10km every day. No matter what the weather, no matter what the reason, no matter what the situation, as long as you don't run for a day, you will be out of the group. See who can stick to the last day and give themselves a perfect transformation.
In fact, it seems that running continuously for 2 1 day is really unreasonable and unscientific. But sometimes people still need some chicken soup to challenge themselves. The original intention of launching this activity is to force myself to complete the challenge of 10 km every day. Since so many people believe me to join, I can't help running. Fortunately, 2 1 day insists on success, and the body is not serious. At the same time, I also made a group of highly self-disciplined and challenging friends. I will organize more reasonable and scientific online running activities in the future. If you also want to participate in or exchange weight loss experience with me, you can find me in my profile.
So when you want to run, you can join a running organization or club. After entering this circle, you will find that there are so many interesting people and things. Now major universities and cities also have large and small running organizations, such as running clubs in universities and running clubs in cities, which can be found after careful observation. Believe me, when you run with a group of people several times, you will gradually fall in love with this sport!
Five steps to lose weight:
1, control diet;
2. Do more aerobic exercise-running;
3. Seek a sense of accomplishment;
4. Go to the marathon;
5. Find a group of like-minded people.
The above five points are my personal experience and weight loss experience. I also practiced step by step, and the pro-test is effective, haha.
I hope that in the process of losing weight, you will not only lose weight, but also have good living habits, like-minded friends and a positive attitude towards life. Practice slowly!