I started working out in 2015, off and on, and never persisted for more than two months. During this period, I hired a personal trainer and made my own fat-reducing meals. However, each time I could not persist for more than two months. Speaking of which, Bitter tears.
In January of this year, I made up my mind to go to the gym again. Along with me were two beauties I met by chance. They were both college students and came home to work out during the winter vacation. During that time, I I get off work at six o'clock every afternoon, go home to have something to eat, and go to the gym at seven o'clock. The three of us practice equipment, do aerobics, and dance in the gym. We are still training hard until the day before the gym closes for the New Year holiday. I didn't deliberately control my diet during that time because the weather was very cold in winter and I wanted to eat something hot when I came back from outside. Fortunately, my diet at home was always relatively light. Even so, I still lost a little weight during that time.
Slowly I developed the habit of fitness. After the Lantern Festival, the little beauties started school. They all went to school in other places, so I was the only one left in the three-person fitness team. To be honest , for things like fitness, unless you are a particularly self-disciplined person, it is best to find a companion. It is easy to find various excuses for yourself not to go alone. During that time, I basically ran outdoors and occasionally went alone. I did some strength training in the gym for about two weeks. Two weeks later, my brother also applied for a gym card, so I started going to the gym with my brother.
As the weather got warmer, I decided to start adjusting my diet. I got up an hour early every day to prepare a nutritious breakfast for myself. The ingredients included purple potatoes, taro, broccoli, corn, okra, lettuce, and chicken breast. , shrimp, eggs, tomatoes, avocados, dragon fruit, kiwi, apples, etc., daily staple food, protein, fruits, vegetables are paired with each other. The cooking method is mainly steaming, but also frying, but use less oil and salt. Paired with homemade soy milk, a hearty, low-fat and nutritious breakfast starts the day full of energy.
For the lunch meal, because the meals at home have always been low-fat and low-salt, with oats, brown rice, quinoa and other whole grains included in the staple food, I did not deliberately make a fitness meal and ate more vegetables at noon. , Eat less staple food, and ensure protein intake in every meal.
Our training time is set at 6 pm. I will go to the gym after work, so I will bring some fruits, oatmeal, skimmed milk and the like for dinner, and I will be in the office around 5 pm After eating, I go to the gym as soon as I get off work at six o'clock (the gym is very close to my work, it takes about ten minutes to walk there).
During this period, I jog on the treadmill for about ten minutes to warm up, then start strength training for an hour, and then go for a run. If I’m not in good condition, I’ll walk outside quickly. I don’t like it very much. Run on the treadmill, so after your workout go outside for a run or walk.
Regarding training, we alternate between biceps and triceps, shoulders, back, chest, and legs. We practice at least four times a week, one or two parts each time, with specific exercises for each part. A search on Baidu will reveal a lot, but you must pay attention to the correct movements, otherwise you will get injured. Do core strength training for half an hour at least three days a week to abuse your abdomen. Practice five groups of 12 reps for each movement. The weight is based on your own ability and gradually increase the weight. Girls can just do some small weight training for multiple reps. You don’t need to pursue too much weight to achieve the effect of shaping your body. The process was very hard, but I gritted my teeth and persevered.
Just like that, after three months without realizing it, my weight dropped by five kilograms. I clearly felt that the fat accumulated in my abdomen was reduced, my belly gradually became flatter, and the flesh on my body also changed. I have become much tighter. I used to wear sports bras that stretched the flesh on my back, but now I wear flat ones. People around me said that I have lost weight. I took a physical test and my body fat rate dropped from 29.8. When I reached 26, my muscle content went from low to normal, and I seemed to have lost a lot of weight. My dad said that he could visually lose more than ten pounds. My mom said that I looked thinner than before. In fact, I lost weight. It’s not a lot. I dug out the clothes I bought last year from the closet. I didn’t wear them because I was fat and had a round shape on them. The skirts are still a little loose this year.
Finally, regardless of the image, I post a comparison photo (cover my face). By the way, if you want to stimulate yourself, just look at yourself in other people’s cameras. The first photo is when you started to exercise. I took the photo for comparison in the future. To be honest, I didn’t think I was that fat at the time. This photo deeply stimulated me. Not only was I fat, but I also had a bad posture. I had a hunched back and rounded shoulders. Three months of sweat told me that by sticking to fitness, not only can I lose fat, but I can also improve my posture.
In fact, fitness itself is not difficult. What is difficult is persistence. As long as you work hard and persist, time will bring you changes. Carving yourself is a painful and long process. I just got a good start. I hope you will Stick with me and carve out a better version of yourself.