My height 1 m 75, and my weight has been kept at about 70 kg for more than ten years!
I found that many colleagues are fat, their bellies are swollen and their faces are getting fat. Only I keep running every day, keep in good shape, keep healthy and optimistic!
Every time I get together with my high school classmates, many people envy my figure. After all, when people are over 30, their metabolism drops, they have excess calories and have more social activities, so we can easily get fat!
But long-term fitness exercise can really keep a good figure! I run about 6 kilometers every day for about 40 minutes. As long as it doesn't rain heavily, I will run for more than 300 days a year!
Running consumes a lot of calories every day, and I don't avoid eating. After all, I am also a food lover. Eat if you want, and you are not afraid to eat too much. Excess calories can be consumed by running!
And after running for a long time, my muscle mass is also very good, and my body's muscle mass is also very good. My metabolism level has hardly dropped, and my digestion ability is particularly good. I am hungry when I arrive, and I have a great appetite!
Therefore, everyone who wants to be in good shape should insist on long-term fitness exercise, so that we can keep in good shape and you can enjoy food with peace of mind without feeling too much guilt!
And long-term running, less investment, big gains, in addition to your body, you can also gain valuable health, keep fitness and running every day, have a good appetite, have a strong appetite, and keep your spirit and physical strength at the peak!
People seldom get sick and have great energy. Naturally, their metabolism is not bad, so it is difficult to go out of shape. They look good in everything and are full of energy wherever they go!
Finally, I hope everyone can keep running and exercising for more than half a year, and you will gain a good figure. Stick to it for more than one year and you will fall in love with lifelong running!
If you have any questions, please comment. If you have any comments, please reply!
Can long-term fitness exercise strengthen the body? Insisting on proper aerobic training can strengthen the body, but we should also pay attention to the rationality of diet; It is recommended to do strength training to increase muscle and shape.
Keeping in shape and proper aerobic training can offset excessive dietary calories; Reasonable diet should reduce and avoid excessive intake of oil, sugar, salt and other foods, and ensure the nutrition of breakfast and the right amount of dinner.
Compared with aerobic training, strength training can achieve better results in fitness or bodybuilding. All kinds of strength training, while strengthening bones, can increase muscle content, improve metabolic rate and cultivate lean physique.
Strength training and muscle exercise will make your figure look better. Through strength training, girls can develop abdominal muscles, hips and slender legs, and can have a beautiful curved figure; Boys can build an inverted triangle figure through strength training. Generally speaking, long-term fitness training can keep the figure unchanged, but the premise is that the fitness plan should be scientific and reasonable, and the diet should be properly controlled, otherwise even if you persist in exercise for a long time, your figure will be deformed.
In addition to muscle, fat content also has a great influence on body shape. Body fat content is not only affected by food intake and exercise, but also tends to increase with age. Therefore, it is not enough to insist on exercise and fitness, but also to control the body fat content and keep the body fat rate stable. The specific reasons are detailed as follows:
Proper Fitness Plan If you want to keep your muscles and figure through exercise, you must first have a reliable and mature fitness plan. So, what kind of fitness plan is reliable and mature?
First of all, this fitness program must have been practiced for a long time. In the long-term training, its training intensity and training volume have gradually increased to a higher level. Secondly, in the process of implementing this training plan, the volume of muscles in all parts of the body has been significantly improved, and muscle strength and endurance have also been significantly improved.
In other words, the muscle strength and endurance that you improve in the process of fitness are obtained by practicing this training plan for a long time. Finally, the intensity and amount of exercise in the fitness plan should be appropriate, and there will be stretching exercise after the training, and you can't exercise excessively.
Controlling body fat rate has a great influence on figure, and the increase or decrease of body fat rate will have a great influence on figure. The factors affecting body fat rate are mainly related to the current heat balance. If you consume more calories than you consume in a day, there will be a heat balance. The body will convert excess heat into fat and store it, which will increase the body fat content and lead to an increase in the body fat rate.
The main reasons for the high calorie balance are the increase of calorie intake, the decrease of exercise consumption and the decrease of basal metabolic rate. Exercise consumption includes not only the calories consumed by fitness training, but also the calories consumed by all physical activities in daily life and work. The decrease of muscle content and the increase of age will cause the decrease of basal metabolic rate.
In order to keep the body fat rate unchanged, we must first control the food intake and develop the habit of eating regularly and quantitatively. With the increase of age, the basal metabolic rate will gradually decrease, and the excess calories will be consumed by increasing aerobic exercise every day to achieve the goal of keeping the body fat rate unchanged.
How to adjust after gaining weight? In long-term fitness training, if you gain weight, you will definitely get fat. The main weight gain is fat, and of course a small part of muscle. The main reason for muscle growth is that weight gain leads to increased exercise intensity.
The main way to lose weight and improve your figure is to reduce calorie intake and increase exercise consumption. If you gain more weight, the muscle mass increased by long-term training is also considerable. When you lose fat, you can keep the muscle from losing by improving the training intensity.
In order to prevent excessive weight gain from affecting fat loss in the later period, it is necessary to develop the habit of regular weighing, which is arranged uniformly before meals in the morning and can be weighed twice a week. If the weight exceeds the standard value of 0.5kg, measures should be taken to adjust it in time.
Stretching after training and stretching after fitness are also important to keep fit. Stopping exercise and rest immediately after training will cause muscle fibers to be bulky, thus causing "dead muscle". Compared with normal muscle, "dead muscle" has the characteristics of large volume, poor elasticity and low strength contribution. The increase of dead muscle will increase the body circumference, which is not conducive to fitness.
After the training, the excess blood in the muscle can be squeezed out by stretching and returned to the liver, which can prevent the muscle fiber from thickening due to overnutrition. On the other hand, stretching exercise can also enhance muscle elasticity, which can effectively prevent muscle fibers from lengthening due to long-term contraction, resulting in muscle thickening.
Finally, long-term exercise can keep the muscles from losing, but it may not keep the figure. If you want to keep fit, you should not only keep exercising, but also prevent fat accumulation and keep your weight stable.
About "Can long-term fitness exercise strengthen the body?" This problem
I will answer from three aspects.
First, the reason why I can keep fit.
Keeping in shape, I temporarily define it as keeping the size and compactness of the body and keeping the health level of the body.
There are two obvious decisions here, one is fitness exercise and the other is diet management.
Physical exercise alone is not enough, but also diet management. The combination of the two can strengthen the body.
Second, long-term fitness exercise.
This is one of the decisive factors to keep fit. There are many kinds of fitness exercises, such as yoga, running, Tai Ji Chuan, weightlifting and so on. But to sum up, there are two kinds, one is aerobic exercise and the other is strength training.
Aerobic exercise is beneficial to the strengthening of cardiopulmonary function and can also reduce fat.
Strength training helps to maintain the body's muscle mass and increase muscle mass.
Third, long-term diet management.
Diet management is one of the decisive factors to keep fit. In the case of reasonable diet structure (reasonable diet structure refers to the reasonable collocation of three nutrients, usually 55% of carbohydrate, 30% of protein and 65,438+05% of fat), weight should be controlled well under this diet structure. And try to eat ingredients close to high nutritional content, such as steaming is better than frying. Fresh vegetables are better than vegetables that have been left for many days.
Being able to keep fit and do these two things well can be achieved by an ordinary person.
I'm not a big boss, just an old hand who insists on fitness and slowly changes himself.
Key points: Always remember to warm up and stretch before starting training.
1, honestly do the most common training, and any fancy moves are useless to you now.
2. Don't avoid actions, such as pull-ups, hard pull, light is better than no strength, and you can make progress bit by bit. You can use elastic belt.
3. If you practice less than twelve times a week, don't engage in differentiated training. You must work. It's no problem to practice two or three places at a time It must be faster than practicing twice a week.
4. Doing aerobic exercise after strength training will lose muscle, but lying down will also lose muscle, and it will also lose weight when you are not hungry. There is nothing wrong with doing aerobic exercise.
5, connected to the article, gaining muscle will definitely be fat, and losing fat will definitely lose muscle. Instead of thinking about how to lose weight after practicing, it is better to control the experience rate, not to mention that muscle gain can be eaten unscrupulously.
6. Whether you think 8- 12 or 6-8, don't use too light weight. Make a group of 12, and use the daily limit to push around 15. After three or four groups, we can only push almost twelve groups.
7. Make a long-term plan for training. After finding this weight, the last group can make a few more. Let's go
8. In addition to its heavy weight, Daxie is also very controlling. Instead of playing cards according to the routine, you can remember the standard with a few taps.
9, pick up the article, the action is not standard, it is better not to do it, the benefits of fitness are slowly emerging, and the damage is slowly emerging.
10, you may look down on the coach in the gym, but it doesn't mean that your eldest brother will be very professional, run faster than anyone else, or rely on himself.
1 1. Now the coach in the studio also has a lot of water.
12, can I take tonic? Don't use synthetic tonic. Can I take tonic? Don't hesitate about protein powder and creatine. The whole thing is fine.
13, if you are not a coach, don't worry about other people's practices.
14, getting a card at the end of the month is the cheapest, and there are activities every day.
15. Good coaches generally can't practice well. Just because you can't attend classes doesn't mean that a coach with poor grades is good. You must attend classes well. Think back to high flyers, who didn't teach well at school. Teaching ability is gradually cultivated in thousands of classes.
16. A coach with a bad figure must not teach well. If he says he is brilliant, please show me the evidence.
17. A certificate can prove the level of a coach. Please show me your certificate: please show me your certificate with the national emblem in China and your certificate with the ncca logo abroad. Everything else will be regarded as unlicensed.
18, no one will want to gun your equipment because of your small weight and irregular movements, but if you sit and play with your mobile phone, roll your calves.
19, most well-trained bosses are actually good-tempered, but don't rest in other people's groups. When you pick up girls, you always ask a bunch of people. Don't ask someone empty-handed when it is convenient for you to choose them. A bottle of water doesn't cost much.
20. Habitual question: Brother, do you still use this equipment? Sometimes I want two groups, but it's polite to watch the young man let him go first. If you don't say a word, I'll give you an extra piece when you're halfway through practice.
2 1, change clothes frequently, please prepare towels if you sweat more.
22, centrifugal control
23. Stay away from people who play high-risk sports and splash a little strength on you.
24. Squatting forward is a good thing, you can try it.
25, boxing to find a boxing gym, do not report to the gym boxing class, mainly because it is too expensive, please ignore the local tyrants.
26. The first place to find a gym is nearby. You don't want to go out in winter. You have 10 thousand reasons not to go to the gym, and 30 thousand are far away.
27. Don't go to the gym to impress yourself. It's touching that you can still bite your teeth with a strained back, but I think there's nothing but you being stupid.
28. Don't let your training become your burden. You stay up late every day, work overtime and go to the gym in a daze. If you can't get back to fitness, it's self-harm.
29. Fitness is comparable to cosmetic surgery, but women still have to go to the beauty shop extra, said the straight man who saw the power of hyaluronic acid.
30. In addition to your face, fitness in other places may help you improve, but some places are limited. For example, a chest can be changed into b through training, but it is difficult for a coach to become d.
3 1, reduce fat and eat lean meat.
32. The so-called fat-reducing food can make you fat if you eat enough.
33. Most fitness foods are fried and discarded (chicken breast is as high in calories as fried chicken).
34. Nuts are high in calories, but the human body can't fully absorb them, so eating them properly won't make you fat, and it will also help you lose weight, but it's hard not to eat the problem nuts.
You will be surprised to find out after a long-term exercise. Keeping fit is just a by-product. And the product quality is excellent. After a long-term fitness exercise, you will find yourself dealing with life. Life treats your career and family. Will become extremely optimistic. You will also get good physical condition. This is your success. Necessary protection.
Of course, I reduced it from 130 to 100 kg in one year. The most important thing is that my figure is getting better and better.
Long-term physical exercise is beneficial to health and keeps the body in an ideal state. Proper aerobic exercise can keep people in a good mood.
Long-term planned exercise can not only keep a good figure, but also better enhance personal physique and make the original good figure better carved.