16 week fitness performance: weight loss of 8 kg, body fat reduction to 20.7%, target 12%.

The target of body fat 12% is very difficult, very difficult.

Yes, I lost 8 Jin after I returned to Beijing. Ironically, I haven't recovered to my previous weight.

Body fat reached 20.7%, which is within the standard range, but it is also a dangerous figure.

Eating too much every day during the Spring Festival indirectly means eating too hard after returning to Beijing, hahaha.

Thinking of 19 Spring Festival is also a lot of weight gain. After returning to Beijing, I spent more than two months to lose weight and make my body lighter.

Compared with the Spring Festival 20 years later, the effect is much better now.

This is all because the strength training that started on June 20th 1 965438+1October1has accumulated to March1today, and it has been 1 1 day.

God, this is really a magical number, even close to "1",1111. Seems destined to be single.

This is the longest time for a person to insist on strength training, and he will make up his mind on the first day and will not regret it later.

There were two lazy motives during the period, but fortunately they were detected in time and survived.

Indirectly, the idea of giving up laziness will appear in a persistent thing, depending on how you look at him and then face him.

Before, I didn't like to weigh myself every day, because the slight changes every day would make the whole person feel dull.

It was not until this year that I realized that only by watching it every day can I better observe my body data and understand whether what I do is useful or not and whether it needs improvement.

This is a deliberate practice. If you want to lose weight, record your own data every day, including weight and diet. If it's not good enough, adjust it.

Not only began to change in exercise and diet, but also assimilated thinking and began to have this awareness.

Conscious exercise, eating, eating and not eating are all natural things.

This week, we started the fat reduction challenge, with the goal of reducing body fat to 12%, as shown in the figure below.

It seems that 12% is good, but for me, it is difficult to do it.

Since 16 ran, I have been in a slightly fat state. Even when I was the thinnest, my body fat rate only reached 19%.

But I didn't care at that time, so I didn't insist.

Many friends may laugh, but I won't. Actually, I laughed quite right. I can't believe I can do it myself, but I have made it my goal.

/kloc-if you can't get a score of 0/00, 85 is fine.

I feel more and more that the goal, as long as you persist in doing it, will definitely arrive even if it is slower. The goal won't leave you, it will just wait and watch you quietly.

Maybe even "it" is laughing at you and saying you can't.

Seeing this table, I will understand more clearly that we 19-39 years old are healthy and have a standard figure, and the body fat rate is 1 1- 16.

At 17%-2 1%, although it is also standard, it is also dangerous. Why did you say that my body fat rate was still dangerous at first? Here it is.

At the right age, it is unreasonable not to have the desired health.

Knowing that the goal is far away and difficult to achieve, then stick to it step by step and get closer and closer.

At the same time, we are ready. It may take 1 year, 2 years or even longer.

Of course, it is only an understanding of the current fitness exercise, and there may be more areas that have not been touched in the future.

No matter what happens, I'm absolutely sure I can do it.

The cry from the heart, the silent efforts and the witness of the body fat scale will turn into invisible forces all over the body.

Work hard for the dream, in 2020, it is difficult, come on!

interaction

What is your current body fat rate?

end

Wonderful past:

Week 13 Training Report

Week 14 Training Report

15 week training report

What kind of running is crazy?

If you have these signs, congratulations on getting into the habit of running.

Alzheimer's disease, if you don't run for 30 days, you will become stupid?

There is a lot left in the monkey's body, and the essence is gone.

Running account set

I want to hear the story of your running and the scene where you became attached to running. If you want to share, please leave a message directly in the background of the official WeChat account, leaving a story about you and running.

Serious runners in impetuous society share an anecdote about running with you every day. I am Judas Sun, a long-distance runner. I can't run fast, but I'm serious. I am a hard-working fitness activist. I expect us to make better changes. Welcome attention.