After learning from a painful experience, I started a fitness remodeling plan and implemented a healthy and effective rapid slimming.
2 1 day later, I lost 8 Jin and my waist was 5 cm narrower. The whole person is refreshed. The key point is that I didn't go on a diet, didn't exercise crazily, I was comfortable physically and mentally, and everything was normal.
According to the recommendation of the World Health Organization (WHO), it is relatively safe to lose 0.5- 1 kg a week and 1-3 kg a month.
So although I don't lose much weight, and I don't lose 20 pounds or 30 pounds a month as some people advocate, I think this is my normal rhythm and belongs to the healthy range of sustainable development.
Share my exercise+diet plan for my friends to learn from as appropriate.
Common dietary combinations:
Breakfast selection
Whole wheat bread, eggs, scalded vegetables, and sometimes a box of high-calcium milk is called low-fat milk, depending on hunger.
A cup of refreshing black coffee will definitely come in the morning.
Lunch choice
Staple food-sweet potato, yam, corn, buckwheat noodles, etc.
Meat-chicken breast, dragon fish, squid, etc.
Vegetables-broccoli, fungus, spinach, okra, purple cabbage, lettuce, etc.
Dinner choice
In the period of extreme fat reduction, dinner will be very shabby, often boiled vegetables and cold salad, vegetables and leaves mixed together, seasoned with vinegar sauce or black pepper, and occasionally poached eggs and small tomatoes, which are delicious and beautiful.
My gym exercise plan:
Practice hip on Monday, back on Tuesday, shoulder on Wednesday, hip twice on Thursday, back twice on Friday, run in the morning on Saturday or burn fat with keep, and rest on Sunday.
I will climb the mountain or jog on the treadmill for 30-50 minutes every time after anaerobic, so that the fat can be fully burned and the weight loss effect can be better.
During the period of reducing fat, you can not do or do less abdominal training first, because the body fat is high and the vest line and abdominal muscles are also blocked, so it is better to leave some energy to brush fat well.