(There are comparison pictures at the end of the article, and useful information is also at the end of the article. If you don’t want to see it, you can just scroll to the bottom.) Every time I post the waistcoat line in the circle of friends, there is always a wave of comments at the bottom: How did you get it?

In fact, there are only two words: Persistence!

1 In the beginning, I was just like you. I woke up every day and pinched my fat flesh, resenting it endlessly.

Every time I eat a lot of delicious food, I always get upset after eating and scold myself for being greedy.

Occasionally, I think that I am fat or ugly, so I try my best to go on a diet to lose weight and want to have cosmetic surgery.

Instead of wasting most of your time in such situations, it is better to enjoy sports and enjoy nature.

If your weight does not increase due to laziness, and your appearance does not become less vivid due to age, then you have preserved your youth, happiness and health to some extent.

So slowly, start running, and slowly increase it from two kilometers to seven or eight kilometers, or even more.

From Zheng Duoyan's weight loss exercises to professional keep, she gradually fell in love with the pleasure of sweating profusely. As she exercised, her mood would be particularly happy.

At first, I exercised to lose weight, but later I exercised because of habit.

When exercise becomes a habit, you are not far away from being "slim".

2 Every time I see many friends who have bought sports clothes and equipment, or even applied for a fitness card, they exercise once or twice, then put them in a corner and never go there again.

News of transferring a certain fitness card is often circulated among major groups.

In the circle of friends, I checked in for exercise once or twice and then disappeared.

In fact, exercise to a certain extent, if you exercise for the sake of exercise, you often stick to it for a short time. But sometimes, if you no longer have this idea, it will be engraved in your bones and form a habit, and you can stick to it to the end, because it is a part of your life.

For every present that you are dissatisfied with, there is a past that you did not work hard for.

If you regret wasting the past year, don't let it happen again in the new year.

This is my daily Weibo, which is basically full of exercise, because I want to have a better version of myself!

I was also lucky enough to win the #FITNESSExplosivePhotos prize from the "Global Fitness Center".

In this place, the three little ones were just the three little ones from TF, and I met them filming.

3 Well.

Having said so much, the rest is the dry stuff.

#干物区# Question: When did you start working out?

Answer: The idea was in February 2016, and the action was in March.

Question: Are you losing weight?

Answer: I didn’t deliberately reduce my food intake. As you can see from the picture, my body fat is not low. I have a body type that is prone to obesity.

I just ate less snacks and exercised more.

If you want to lose weight, remember to burn more calories than you absorb.

If you are specific, the answer will be given later.

Q: How many times a week do you exercise and for how long?

Answer: At least 4-5 times a week. In the past, it was necessary to practice every day. Each exercise should be at least half an hour, and sometimes 2-3 hours.

Question: Have you ever disconnected in the middle? Are there any times when you don’t want to practice?

Answer: Definitely!

You and I are both ordinary people, and there will be times when we don’t want to practice or move.

But remember to make up for it the next day. Muscles have memory. Even if you haven't exercised for a long time, as long as you start practicing, your muscles will come back.

For example, there was a time when I stopped exercising for a month due to work reasons. Another time, I stopped exercising for a month because of a sprained foot. But now that I am exercising again, I still have vest lines.

Question: I feel like I can’t keep doing it for a few days at a time!

Is there any way I can persist?

Answer: Set short-term goals for one week and long-term goals for one year or six months.

You can set yourself a certain number of kilometers to run in a week. If you complete it, reward yourself with an item that you wanted to buy before. At the same time, record your training process in the form of photos. You will have a small sense of accomplishment, but in the end

What matters is your own self-control and willpower.

Question: Is it easy to practice vest line?

Answer: If your body fat is low, it will be very easy for you to practice vest line. As long as you persist for a month, you will get it.

But if you are like me and you are a swimmer who gets fat even if you drink water, then you need to be prepared for long-term exercise.

Question: Are there any techniques for practicing vest line?

Answer: If the vest line exercise posture is correct, you may get twice the result with half the effort.

The key point is whether you feel the strength in your abdomen when you exercise.

For beginners, you will usually feel pain in your abdomen at the beginning.

At the beginning, when doing abdominal exercises, you must use abdominal strength to feel the stretching of the muscles.