Obesity makes me feel inferior, and I can only secretly cry when I am sad! As a student, I never seem to be stumped by anything, and many things are easy to solve. The problem began after graduation! After going to work, the whole person relaxed physically and mentally, and the amount of exercise was obviously reduced. After several years, he staggered. Suddenly one day, I found that all the clothes were thin. The weight of 60 kilograms is actually 8 kilograms heavier than when I just graduated! The mood at that time was really to be described as "terror"! I'm not delicious by nature, and I'm a semi-vegetarian. Every meal, I often eat 2 liang of rice, tofu and scrambled eggs with tomatoes. Where did I steal these 8 kilograms?
Girls love beauty, and when they look at themselves in the mirror, they all feel sorry for themselves, but they are still beautiful. No, I want to lose weight!
The first type of weight loss failure: long-distance running
In order to regain my slim figure, every afternoon after work, I will jog to the nearby sports ground and start a 40-minute long-distance running course. Because it is said that the simplest and most effective way to lose weight is long-distance running, which takes 40 minutes to get results. I run more than a dozen times around the 600-meter stadium every day, which is really the most boring thing in the world! But in order to restore my charming figure, I will appear on the sports ground on time every afternoon, whether it is windy or rainy or freezing. 1 month has passed, 2 months have passed, 3 months have passed, and it is lighter, hehe, it is 0.5 kg lighter! Ladies and gentlemen, I was so sad that I only shed two lines of tears! The waist is not thin, the legs are not thin, but the body is much stronger. -God, help me!
I also took diet pills and failed.
It seems that exercise alone is not enough. Extremely depressed, I began to pay attention to various diet pills and articles. It is said that you can lose weight faster and you don't have to run so hard. So I took diet pills for 2 months, and I didn't spend less money and ran to the toilet. After that, I did lose 2.5 kilograms, but I soon gained back 3 kilograms, which was a big rebound. Alas, this road is impassable!
The Way to Lose Weight: Diet Control+Exercise
Shopping with colleagues to buy clothes is the saddest moment. What clothes to buy, you should ask, do you have the largest size? Many beautiful clothes can only be seen, but they can't be put on at all. I was extremely depressed when I watched my colleagues in good shape happily try on clothes and wondered when I could regain my original weight. When can I put on these beautiful clothes? After two failures, I decided to seek a scientific way to lose weight. I found a diet magazine and studied it carefully, and found a way to go on a diet-drink less carbonated drinks, eat less meat and eat less staple food.
Since then, I have resolutely avoided all kinds of carbonated drinks and meat, put an end to pasta (it is said that pasta has higher calories than rice), and rice is rarely eaten, so I changed to two or two porridge. I only eat some vegetables and fruits for dinner. It is said that cucumbers can lose weight, so I will eat one at a time. If you are really hungry at night, eat an apple. If you are still hungry, eat two tomatoes.
Of course, while dieting, I didn't give up running, but also added some strength exercises under the guidance of weight loss magazines. It is said that this can better shape muscles and keep the lines of the body longer. Fifty days later, after controlling diet and strengthening exercise, I finally saw the pointer on the sole scale return from 60 kg to 52 kg. Yes! I did it!
There is really no shortcut to losing weight, only persistence is possible.
My exercise plan:
1, light exercise in the morning, mainly flexible training.
2. Do aerobic rope skipping for 20 minutes at noon, assist with equipment exercise, and build the muscles of arms and thighs.
3, 40 minutes of long-distance running in the evening, doing mat exercise, reducing waist and abdomen fat. Such as 30-degree sit-ups, lateral lying, supine, double head, etc.
Share your weight loss experience with you:
1, exercise can only make the body healthier, but if you want to lose weight, you still need to cooperate with a proper diet.
2. Regular life and normal work and rest are the basic guarantee for losing weight.
Eating less starch food is the only way to lose weight successfully, but people with insufficient starch intake will have lower endurance. Therefore, after the concentrated weight loss period, we should ensure a certain amount of starch intake every day, mainly through exercise to keep fit.
Suggestions for everyone to exercise:
Trick: set a goal first-tighten your hips or lose 5 kilograms, and then imagine your body shape after successfully reaching the goal. This picture should keep shaking in your mind during the exercise. Don't set too perfect a goal for yourself, you are you, so that you can be confident and avoid frustration. If you plan to lose weight before pregnancy, or want to put on the clothes you liked two years ago again, you might as well stick the photos of "Missing the Year" on the mirror, computer or refrigerator, so that the photos can be everywhere, always watching you and inspiring you to move towards new goals.
Trick: In order to meet the basic health requirements, you should walk 2-3 miles at a speed of15-20 minutes/mile, 3-4 times a week (the real experience of running away from MM). A better method is to do aerobic exercise 4-5 times a week (45 minutes for attention each time) and strength training 2-3 times (types of strength exercises). If you just start exercising, you should do what you can, even if you only exercise for 10 minutes every day, three times a week, and then gradually increase the intensity and frequency.
Trick: The exercise plan should be detailed and accurate. For example, don't just write "Exercise on Monday", which is too general and rough. You should write "yoga training class", running for 45 minutes at a speed of 4 miles per hour on the treadmill, 30 minutes on the upper limbs, etc.
Trick: Eat properly 1 ~ 2 hours before exercise, and get 627.8 ~ 1046 calories from carbohydrates and protein. It is recommended to eat in small portions: half an apple, 1 spoon peanut butter, and half a cup of juice.
Trick: heart rate monitoring method-bring a heart rate detector and start exercising on a treadmill or treadmill. First, warm up for 5 minutes and check your heart rate, which is your basic heart rate. After that, start to increase the intensity of exercise, reach a slightly laborious but still comfortable intensity, and keep this intensity for 20 ~ 30 minutes. Then, cool down at the walking speed or slow down the pedaling speed. At this time, check the heart rate detector to see how long it takes to return to the basal heart rate. Our aim is to monitor the time when the heart rhythm accelerated by continuous intensive exercise drops to the basal heart rhythm. Ideally, the decline time is less than 2 minutes, and the earlier the recovery time, the better.
Tip: Many parts that need to be shaped, such as thighs, upper arms and back. , is actually composed of groups of muscle groups. It is necessary to use several different exercise methods to deepen and stimulate each muscle group from all angles in order to achieve the exercise effect faster.
Trick: tuck in your abdomen and point your mind at the deep abdominal muscles to keep your abdomen flat and firm. At this time, don't think of yourself as doing abdominal exercises in the gym. In fact, whether you are waiting in line for payment, sitting at your desk, or even driving, you can do the following exercises at any time: tighten and relax your abdomen, just like you are trying to zip up an excessively thin pair of jeans, while keeping normal breathing, closing your abdomen 15-30 seconds, then relax and repeat 5- 18.
Trick: When the heart rate is 70%-80%, it will burn calories and fat to the maximum extent. If it is lower than this heart rate (such as 50%-60%), fat burning will be greatly reduced. Only when the intake of calories is less than the consumption of calories will weight loss begin to have an effect, so no matter where the calories come from, as long as they are consumed, it is victory. The increase of exercise intensity can be achieved by gradually increasing the speed (if your aerobic exercise makes people feel too leisurely), or by increasing the amount of exercise, or by dividing the exercise time into different intervals (see Tip 9). You might as well speed up if you run.
Trick: Both body and mind need continuous stimulation and freshness to accept new challenges. Being inflexible and sticking to the rules is the taboo of exercise. When you get used to the faster speed and steeper slope when running, you should start to change the already formed state. People who successfully lose weight and keep in shape will always change the way and intensity of exercise. The purpose of doing this is not only to shorten the distance from one's goal, but also to avoid boredom caused by the exhaustion of enthusiasm.
Unique skill: only friends have friendship, and only with friendship can you take pictures. And if you are a hard worker, the coach will pay more attention to you and you will get a lot of advice on fitness. Although coaches can't give you free guidance, they will be willing to teach you some exercise tips.
Trick: Many people regard exercise as a burden and think that they should take time out and get ready before going to the gym. And once you get busy, it's easy to forget things. When you often go to the gym, you find that you don't bring your fitness clothes or other items. In fact, fitness can be a living habit, as simple as eating and sleeping.
Tip: Exercise is not the way to an end, but the end itself. Of course, you will thank the abdominal muscle exerciser for making your abdomen flat and firm, but when you succeed, will you give up the abdominal muscle exerciser? What will happen after giving up? In fact, the process of abdominal fitness is the benefit, and flat abdomen is one of the by-products. Only in this way can you always be passionate about fitness.
Conclusion: I wonder if this beautiful woman's experience is useful to you. You can try it if you are interested. Maybe it suits you, too Maybe you can lose weight in a short time!