After Dabao 20 15 was born, he probably ate his wife too much, and ate the rest of the chicken head and tail, and gained weight in more than a month 15 kg. Since then, I have been out of control. My height is 172, and my weight is from 130 kg to 160 kg. Until 20 18.
Being too fat is prone to all kinds of problems, sweating a lot, exercising a lot, buying clothes is difficult, and work and life are inconvenient, so I am determined to go out for running and exercise every night. After one and a half years, the weight returned to 135 kg.
At the beginning of 2020, a sudden epidemic caught us off guard. Not only broke the peaceful life of the broad masses of people, but also stopped my outdoor sports. It turned out that I insisted on running outdoors every day and became a member of my family.
rope skipping
You can't go out for a run. When you are full, you can sit on the sofa and watch TV at home without exercising. Don't think you will be fat. In order to consolidate my good figure after hard weight loss, I chose skipping rope after many considerations. Because it is relatively small in residential areas, it is not suitable for putting fitness equipment. So, I bought a skipping rope from Decathlon and used the time before outdoor running to skip rope every day.
At the beginning, jump 50 times at a time, divided into four groups, and each group was separated by 2 minutes. Skip rope slowly 100 times, 200 times at a time, 2 minutes and 5 minutes at a time ... Adjust the amount of exercise at each stage according to the feeling your body bears.
As the amount of exercise changes, I continue to do push-ups after skipping rope. Find out your own way from the online video or the introduction of fitness experts, so that if you have study and practice, you won't feel too boring.
Stay on a diet
In fact, I always have a full meal before I start exercising. The so-called food is not enough, and the beauty of sports is not obvious. However, I do pay attention to food. I didn't eat enough for dinner. I control my dinner at 7 o'clock every day, which is probably two bowls of rice at ordinary times. If I want to exercise, I will eat more. When you're full, stand and don't sit. It takes about 30 minutes to sit down. Seven-point fullness is what I came up with based on my own experience. Eating too much or too little is not conducive to later exercise. So I usually start exercising 50 minutes after meals, which is just the right time. Drink some water before starting formal exercise, and also drink some water in the middle to maintain physical fitness. If I feel hungry before going to bed at night, I will eat an apple or a peach. If one is not enough, I will eat two.
The above is my efforts to control my weight and keep fit at home-controlling my appetite+skipping rope and push-ups every dinner. I still insist. Because skipping rope is an aerobic exercise, it can not only effectively promote the burning of body heat, but also be an effective fat-reducing exercise, which has a good effect on strengthening physical fitness, enhancing personal vital capacity and enhancing body immunity. The purpose of diet control is to prevent the body from converting excess energy into fat. In the end, you may get fat because you can't consume calories in time, so dinner is appropriate.