The gym has a strict weight loss schedule

Part I Pre-war Articles

When I was the fattest, I weighed 28 Jin. All kinds of clothes should be extra large or specially made, and when I wear them, I will immediately become tights! ! ! In these fat days, wine can be drunk by the catty, and rice can be eaten by the big bowl. To put it bluntly, the whole life is a "big bowl drinking, big bowl eating meat" life in Liangshan, Shui Bo! ! I have been living this life, and I have never thought of losing weight! ! Until I saw a series of movies, starring Stallone (Rocky), I was deeply moved by the spirit of the ordinary hero who refused to admit defeat and constantly challenged himself and life! ! Either don't do it or do it to do the best. I gave up the best time to lose weight in summer, because I think the real challenge is to choose the winter that is the most difficult and difficult to reduce. Only in this way can I give full play to my inner limit and potential! ! I successfully lost 48 pounds in two months in the cold winter! !

it's no exaggeration to compare losing weight to a war. The opponent is himself, the biggest opponent in his life! I believe that all people who have lost weight have a deep feeling that we are engaged in a long-drawn-out "war" with our own fat, and its tragic degree is self-evident. What I want to say here is that the preparation work before losing weight is very necessary, ideological and spiritual preparation, which is essential. Without this preparation, the most perfect plan is a blank piece of paper. Everyone has seen this TV series. ! There is a line in it, the battle plan of the national army was made by a genius, but it was executed by a group of fools! ! !

at this stage, we must first make a good mental preparation and think clearly about what we are going to do on this road! ? I suggest that dieters take out a notebook and a pen, write down your feelings, thoughts and experiences, and read them every day. In this way, you will know what you did today, where you did it, where you didn't do it, why you didn't do it, why you didn't do it, and what is the reason why you didn't do it? What can you do to try your best to do what you haven't done for the time being? Moreover, every time you lose weight, every time you train, ! ! Maybe someone will say, "nonsense, of course lose weight!" " But what I want to emphasize is a belief, the belief of winning, just like Ali, the boxing champion, who always says to himself at the press conference and in the practice room before going on stage, "I am the best, no one can surpass me, I can beat any opponent"! ! ! ! This is a kind of spiritual training, and I highly admire this method! ! ! Before I decided to lose weight again, I had been thinking for many days (months, so to speak). I kept thinking about the pain of training, unbearable hunger, and physical and mental fatigue caused by exercise. Thinking of losing weight and facing so many difficulties, I asked myself: Can you really bear it? Can I persist in this challenge in my heart? Can I beat myself? If I don't lose weight successfully, how can I adjust my mentality? My answer is yes-MINUS, you may only have a 5% chance of success. Without MINUS, you don't even have a 1% chance!

up to now, I've occasionally gone to see that movie that changed me completely. ! ! I hope to have a good figure, a healthy body and the most precious perseverance. The spirit of the hero in the movie Rocky has been strongly stimulating me. So I made a choice. Since I made my own choice, I will stick to it. No one will like to listen to your long-winded talk about how you want to lose weight, how you want to do it, and how you will do it after you do it. Remember, everyone, this is just talk, because it is always easier than doing it! ! My point of view is very simple. It's a man. When he says it, he will do it, or he won't say it. If he wants to do it, he will do it directly! ! ! Making this choice does not mean that you will succeed immediately. It just gives you a belief that you will win in the painful process in the future, and it is only the first step on a long road. If you can't even get out of this step, I'm here to advise you not to bother, waste time and money, and suffer from this "ghost crime" because you don't even have the courage to change yourself. Afraid, you will lose for life! ! !

after going to the hospital for a thorough check-up of your health, I suggest that those who have not started to lose weight must have a physical check-up, because only after you know your physical condition can you carry out targeted training, otherwise, you will suddenly train when your body is not suitable, and there is only one result, that is, lying in the hospital to gain weight! ! ! !

After having a physical examination, I spent a month collecting all kinds of weight-loss methods on the Internet to find the best one for me! ! ! Of course, you should never touch the medicine to lose weight. If you want to gain weight faster, just take the medicine ... it's a three-point poison, remember this old saying! ! ! After I list these methods one by one, I choose the appropriate method according to my physical condition, and write it on the wall, and do it strictly step by step .. Besides, I add a photo of my obesity at the edge of the list, and also post a photo at the bedside, always seeing my most obese photo, always reminding myself that this is the source of motivation to persist! ! ~

Next, you need the following 1 cognitions (selected from the Internet, which are more effective and reasonable suggestions):

1. You need enough sleep to help your body get rid of fat. People who sleep late, unless you can sleep for more than 12 hours every other day, don't try to lose weight. Let me add that some people think that you can lose weight by staying up late at night. Here, I just want to say, if you want to die early, don't sleep. If you don't sleep, you can lose weight. I suggest you dream, which is more realistic. < P > 2. Your weight will recover according to your personal physique within one week after you stop losing weight. Therefore, you must subtract 2 ~ 3kg from your target weight, and supplement it. The remaining 6kg is the 6kg left after your body suddenly bounces back after you stop losing weight, because this 6kg will make you lose easily when you bounce back. Don't forget that your body is resistant, and it will automatically set up a defense system, so that you can bear hunger and fatigue. < P > 3. In other words, it will be a week before you can see that you are thin. For example, if you lose three kilograms on the fifth day, you won't be able to see that you have lost three kilograms until the twelfth day. I won't add this, because that's how I got here

4. Basically, I weigh myself before going to sleep and after waking up. I advise you not to record, just remember your weight before you lose weight. Why? Because once the card is closed, you will look at the record and get angry. In addition, it may take you two to three days to weigh yourself later. In addition, some people like to record every day, others like to record every few days. The methods are different, but the purpose is the same. I weigh myself every few days, because I don't want to weigh myself every day. If you really like to weigh it every few days, I suggest you weigh it every day after losing 3 pounds. In this way, you can better record your methods and experiences in your weight loss notes and improve it in time.

5．

(In fact, the body is adjusting your appearance to catch up with the lost weight) I don't want to add this, because I haven't touched the card

6. When you feel hungry, you should hold on when you are hungry, don't think about anything delicious, and fantasize about the perfect appearance of losing weight. If you want to eat delicious food, you may lose half a kilogram if you don't eat it! I would like to add that this article is very crucial. In the following record, I will set aside a part to talk about this point. By the way, people will starve to death in 3 days if they don't eat! !

7. according to your metabolism, some people can lose 1 kg a day, while others can lose .5 kg. If your weight before going to bed is the same as that when you wake up that day, you will be thin again when you wake up the next day!

This item is not supplemented, because I don't have the habit of weighing myself every other day.

8. Don't eat after 8 o'clock! Stay hungry! Or go to sleep or find something to do!

by the way, I think it's best not to eat after 6: , at most 6: 3, because many cells begin to rest at the end of the day, and after eating, they will feel sleepy, even if you don't exercise. That's why some people want to sleep after dinner, so I personally think that after 6: , if you are hungry, you should not eat or drink water for me ... It's best to drink warm water in winter. My stomach can't stand it ..

9. Sit in front of the TV less, and don't do anything that will leave your hands empty, so that you will forget to eat.

By the way, if you really want to sit by the computer or TV, I suggest you stand up soon, or you can try my method. While sitting and watching TV, you can practice your biceps or shoulder muscles with dumbbells. I won't be hungry either .. Many people will feel this way. When they get busy at work, they will forget about hunger. For the same reason,

1. Instant noodles are more terrible than anything else.

I only add a little personal concept. I won't say why eating instant noodles will make you fat. I only say that instant noodles are for lazy people.

Part II Sports Articles

I'm definitely not as good as some professional coaches. However, I never look for any professional coaches to lose weight, because they don't know me .. I know myself better than them and know what I want to do, so my method is the most effective for me, because I tailor it for myself ... In this article, I just want to talk about some small details in my exercise, and the small methods are only for your reference.

1. Warm-up exercise is absolutely necessary before any exercise. If you want not to strain your muscles during exercise, you must warm up first. The so-called warm-up is to move all parts of your body, fully stretch their flexibility and relax your muscles, so as to be suitable for the next intensity training. You can find a lot of warm-up methods at will, and the time must be 1-15 minutes. Only the body can really move. The warm-up method I choose is my idol Bruce Lee's warm-up method, which is very effective. If you are interested, you can know how to do it.

2. Running: You must run. A person who is too lazy to run is not qualified to talk about losing weight. This is what I was most afraid of at first. At first, I didn't run for a few minutes, and then I started sweating and panting. The calf can't stop shaking ! ! But I told myself that running is one of the most effective exercises. So I insisted on running for 5 minutes more than last time. Slowly, I found that with the load on my body getting smaller and smaller and the cardiopulmonary function gradually improved, I could easily run for an hour. Maybe someone will ask if skipping rope is ok. Of course, skipping rope is sometimes more useful than running, but radish and cabbage have their own tastes ... The key is to choose the right method you like, and only by practicing will you be bored and interested! !

By the way, when I say running, I don't mean running on the treadmill, but running outdoors, because the outdoor environment and air will make you forget the pain when you are tired and make you feel more comfortable ... If some friends who want to lose weight can't exercise outdoors in bad weather, I suggest you buy a floor mat, which is available everywhere in the supermarket outside, and then buy a pair of comfortable shoes and run on it. ! Remember, shoes are very important and must be comfortable, because you will wear them for hours of practice. If shoes are uncomfortable, you will suffer even more in these hours and hurt your feet! ! !

Secondly, when running, in order to avoid the single movement, you can run in different ways, for example, holding your hands high on your head, which is beneficial to slim your waist, putting your hands flat on your chest, fingertips to fingertips, and running like this, you can slim your arms, put your backhand behind your back, hold your chest out, you can lose your stomach, run your head up, and you can slim your face .. The key is to remember. And it will have no effect .. The key point of running, speed up running, you have to speed up running for a few minutes, and then jog in place when you are tired. Never jog in place for an hour. In that case, you can sweat in summer, but in winter, you can't achieve the purpose of sweating at all! If a friend who runs at the beginning is really tired, he can rest for one minute. If you see clearly, you can only rest for one minute, because the longer you rest, the less you want to run, and your muscles are recovering. When you suddenly increase your strength, be careful of cramps! !

Thirdly, if you feel that running for an hour is too long and boring, you can play your favorite music and watch your favorite movies or programs, so that time passes very quickly and you won't be completely exhausted! !

3. Dumbbell training: The reason why dumbbell exercise should be added is because many people who have lost weight have very loose and ugly skin. That's because when they lose weight, they lose fat as well as muscle, so dumbbell training is an essential weight loss project. Moreover, dumbbell training is to be practiced in groups. After having a certain strength foundation, they can take circular exercises, so that they can lose weight, of course. ! Generally speaking, it is a group of 25 times. Every time you lift it to the 2th time, you will feel extremely sore. In fact, it is the feeling in the last five times that we need, and the previous ones are the foundation and bedding for these five times. Be sure to stick to the last one. Because only dumbbell training can make our bodies look good and fit.

various exercise consumption calorimeters (excerpted from diet network, For reference only)

Climb stairs 15 steps (without counting) 25 calories

Go fast (8 kilometers an hour) 555 calories

Run fast (12 kilometers an hour) 7 calories

Bike (9 kilometers an hour) 245 calories

Bike (21 kilometers an hour) 655 calories

275 calories

dance floor 3 calories

aerobics 3 calories

tennis 425 calories

table tennis 3 calories

jogging (4 kilometers an hour) 255 calories