Slogan of weight loss coach

From the moment I decided to lose weight, my coach told me to remember six words to lose weight: shut up and spread your legs!

I seem to understand in ignorance, and I also uphold balanced nutrition, calorie control and running stretching.

Is it effective to lose weight? The effect is not bad. Pants can wear size m, and the daily heat should be controlled at about 1 100 calories, and it will be reduced from 1 18.4 kg in one month to 1 15 kg in the second month.

Although I lost weight, the biggest problem is that the meat on my stomach and arms is too loose and shapeless.

I want to wear thin clothes and show the effect of meat, so I start burning fat and nourishing muscles.

The reason that prompted me to place an order was that when I searched for a book on Dangdang, the description of its name suffix touched me: "Burning fat and nourishing muscles, tips for bodybuilding and carving, Venuto's nutrition plan for accurately melting body fat and multiple training methods, scientific weight loss plan and interval training"

Author Tom Venuto, personal trainer, fat loss expert, bodybuilder who appeared in Men's Fitness and Oprah magazine. He has won bodybuilding championships in hoddle, Pennsylvania, New Jersey and new york, as well as two regional bodybuilding competitions, and won the runner-up of Mr. Natural America and Mr. Natural North America.

Established a "burning fat" system and website, and had my own blog. Before the publication of paper books, the electronic version topped the list of fitness e-books for many years.

This book focuses on four elements of reducing fat and gaining muscle: psychological construction, nutrition, aerobic exercise and weight training.

The author of the whole book is emphasizing one point: take the normal average level as the benchmark, and then make a plan that suits you to lose fat and gain muscle. We don't have to envy others or care about our physical feelings. Everyone is different, and we can't completely copy other people's experiences. ?

The book also provides a lot of data for readers' reference. You can quickly calculate the data that suits you according to your own physical data, and you can quickly determine your plan to lose fat and gain muscle according to the plans and guiding principles provided in the book.

The author thinks that psychological construction is the first element and necessary part to lose weight and gain muscle, and also suggests that readers must read this chapter carefully.

Firstly, this chapter puts forward to set the goal of reducing fat. You should know your body, measure all kinds of data, and set reasonable goals according to your physical condition. The clearer the goal, the better. At the same time, when setting goals, you need to set the time to achieve them.

You can also print out your ideal body goal and put it in a conspicuous position. At the same time, with your goal, take a look at it when you have time and tell yourself that you can do it.

The second element of reducing fat and increasing muscle: nutrition.

Four elements of nutrition: water, protein, fat and carbohydrate.

The advantages of drinking water and the disadvantages of water shortage are illustrated in the book, but do you know? Every morning my whole body aches and my eyes are dry. Although I slept all night, my body was like being run over by a car. I once said: I didn't sleep well. In fact, it is the physical discomfort caused by lack of water.

According to the calculation formula in the book, I come to the conclusion that I drink 3800 ml of water every day. At present, my highest record is 3500 ml.

In order to ensure the daily drinking water, I bought a large cup that can hold 1L water. It's easy to drink 3000 ml every day since I had it.

Protein accounts for 16%-20% of our body, and it is the most important substance that constitutes self-explosion, tissues and organs. Our skin, hair and nails are all protein. Like a person, one protein likes another protein. The bean products, dairy products, fish and poultry we usually eat are rich in protein.

It is particularly important to supplement high-quality protein here, because high-quality protein therapy is very important for the formation of immune cells and the repair of damaged tissues. Here, the author suggests a diet with high protein and low carbon water, and protein should be supplemented for every meal. Protein can not only increase satiety, but also increase calorie consumption.

Fat can be divided into saturated fatty acids and unsaturated fatty acids. Unsaturated fatty acids are very helpful to our health, such as olive oil and deep-sea fish oil.

Carbohydrates are divided into fiber carbohydrates, mainly fruits and vegetables; There is also a starch carbohydrate, mainly coarse grains such as rice, brown rice, oats, sweet potatoes and potatoes.

Reducing carbohydrate intake is mainly to reduce starch intake. At the same time, if you want to lose fat and gain muscle, you should also pay attention to the intake of fibrous carbohydrates such as fruits and vegetables. If you eat too much, you can't lose body fat.

Finally, the author mentioned that the daily calorie intake should be strictly controlled and evenly distributed to each meal. At the same time, he suggested that the number of meals a day could be increased to 5-6 at most.

The author also wrote that there is a saying about diet to lose weight: don't eat for four hours before going to bed. He didn't make any suggestions either. He thinks that you should set the meal time according to the number of times you eat every day, 24 hours a day.

The third element, aerobic exercise, is necessary. Many bodybuilders will increase aerobic training before the competition.

The fourth factor, strength training, many people, especially girls, are worried that they will be in a state of muscle coverage. The author says that it takes extraordinary efforts and a lot of time to practice to reach the figure of a bodybuilder.

Finally, the author puts forward that the plan based on your own physical data and the goal of losing fat and gaining muscle must be adjusted continuously according to the results until you reach your goal.

Finally, master six permanent fat burning strategies.

1. Develop good habits instead of dieting.

2. Maintain muscle mass. Muscle is the secret weapon to burn fat. Weight training is very important for you to maintain muscle mass during fat burning.

Reduce calories conservatively

4. Burn fat instead of starving it.

5. Learn to use the cycle method (don't let the state of insufficient calorie intake last too long)

6. Lose weight at a pace that suits you. Setting reasonable short-term goals is the key to success.

The best strategy to burn fat and keep your weight from rebounding is to burn fat at a speed suitable for you without losing muscle, which makes your life miserable.

It is a safe and realistic goal to reduce the weekly total weight by 1%.