Managing your figure is actually to shut up and open your legs. I have published an article about fitness before, so I won't go into details in this article. I just want to add that there are many ways to keep fit. If economic conditions do not allow you to take a personal trainer and buy a fitness card, you can practice at home, run, jump rope and ride a bike. As long as you can keep exercising, you will definitely see the effect.
In addition, I would also like to recommend a fitness APP——Keep, which has a very comprehensive function. You can choose meditation, yoga, fat reduction, shaping, muscle training, stretching and other courses. The most recommended is the action library. For example, if you want to practice your back, it will tell you in detail what is the accurate action, what wrong practices to avoid, and so on, as well as video playback. If I don't have time to go to the gym, I will practice at home.
I am very abstemious about my diet. I seldom eat sweets or snacks. I cook occasionally, such as milk tea, drinks, cakes and chocolates. Daughter and husband will take a sip when they eat. Besides, I cook without sugar. If I have to put sugar, I will put some yellow rock sugar. I believe this has played a great role in keeping me in shape.
My coach told me that you don't need to go on a diet to lose fat, but you should eat the right things. Eating more foods rich in protein, mainly beef, chicken breast and eggs, is the most effective for muscle growth.
But according to my five-year training experience, abdominal fat is the most difficult to eliminate. After giving birth to a baby, it is inevitable that the stomach will relax and there will be fat accumulation. And with the growth of age, my metabolism will be slower and slower, and fat is difficult to consume and easy to accumulate in my stomach, which makes me very upset. One of the main purposes of going to the gym to exercise is to lose weight. Years of training have really made my body look better. I can see the vest line in my abdomen, but the meat in my stomach has not decreased significantly. The coach told me that fat people can easily lose surface fat through training, but for people who are already very thin, the meat in their stomachs is basically internal fat, which is difficult to get rid of through training.
Last year, under the recommendation of my friends, I participated in a two-month diet plan to reduce fat, and I really realized that eating the right things can really make my stomach slim down. This diet plan is characterized by low-carbon water, light diet, no fat, and strict meat and vegetable quantity. After seven o'clock in the evening, you only need to eat according to its dietary requirements, so you won't be so hungry that you can't eat. For example, lunch needs150g of vegetables and 250g of meat dishes. At that time, I really asked my aunt to cook with a food scale every time, and found that 250 grams of meat and vegetables were often inexhaustible.
Through this diet plan, I learned that vegetables also contain carbohydrates. Root vegetables such as green pepper and onion, beans such as green beans and Dutch beans, mushroom vegetables such as Flammulina velutipes and Pleurotus eryngii all belong to high-carbon vegetables. Fish and shrimp also contain fat. For example, the fat content of new prawn and hairtail is higher than that of other fish and shrimp. The sugar content of fruits is different, so you can choose to eat more fruits with low sugar content.
After eating strictly according to the diet plan for two months, my weight dropped from the peak of 92 after the epidemic to 84, the percentage of body fat dropped from 24% to 265,438+0%, the body mass index reached 65,438+08.65,438+0, and the most important thing was that my body fat dropped from 3 to 2, which was the most difficult thing. My stomach obviously feels small, so happy. However, this cannot be achieved through training. Interested friends can look at the pictures I sent, which are the requirements and recipes of the diet plan sent to me by my friends at that time.
At that time, I also participated in the diet fat reduction plan group built by my friend. Every day in the group, everyone will bask in the measurement data of Xiaomi electronic scale, observe the changes of their bodies, and send photos of what they have eaten every morning, noon and evening, encouraging each other, cheering each other and sticking to it together.
After the end of this diet plan, although I didn't follow the recipe completely, because it was too light, I still followed some practices, such as having a full meal, not eating other snacks when I was hungry, and not eating anything after seven o'clock in the evening; Don't eat rice and noodles because of the high starch content. But eat coarse grains, such as sweet potatoes, corn, pumpkins and potatoes. Recently, someone told me that buckwheat noodles would not gain weight, so I bought noodles made of hand-grabbed cakes and buckwheat noodles, which were delicious.
In order to eat chicken breast and beef in a variety of ways, I deliberately found various ways to collect them in the kitchen APP. There are also many videos in Little Red Book to introduce various methods of reducing fat meals. Simple and practical, I will pay attention to it.
By the way, the coach also asked me to do abdominal breathing for 20 minutes every day to help thin belly, and I always insisted on doing it. The movie star lost weight quietly in this way. She lost 10 kg in two months, and even went on a hot search. If you want to know, you can search on Little Red Book. There are many teaching videos, and Baidu also has teaching methods.
Finally, I want to say that persistence is the most important thing. If you want to be in good shape, just shut up and open your legs.