After 85, the old aunt's three-year fitness road

After 85, the old aunt's three-year fitness road

A spicy week?

My three-year fitness career can be described as "ups and downs".

Three years ago, at the end of lactation, my girlfriends and I had a hot pot happily.

During the dinner, a word from my best friend stimulated me.

"You look listless and a little silly now."

An unintentional sentence became the driving force for me to make up my mind to lose weight.

Growing up, I was synonymous with such things as "can't eat fat" and "thin hemp pole". From 18 years old to 28 years old, it has been maintained at 90 kg, and then it is fat, with a weight range of only 95 kg.

If you are young and have a good metabolism, you will never get fat and you will always be proud in your heart.

However, since I gave birth to a baby and breastfed, I have eaten as much as cows, and I have a big taste. Before I know it, my stomach is full, and my hunger for food is unprecedented.

In the most exaggerated time, even the fat on the inner thigh rubs against each other when walking, which is bloody DC.

When the baby was about to wean, the hot pot girlfriends incident happened as above. It can be said that the dense drops stimulated my soul.

After eating hot pot and putting down chopsticks, I told myself that I was going to lose weight.

Whatever you say, be ruthless.

Goal: thin!

Height: 159cm

Weight change: 108 to 90

The days when you are determined to be thin are completely "animal-driven", and eating less and exercising more is king.

At this time, I don't have enough fitness theory and knowledge, relying on my understanding and love of sports.

What calories, what calories, what correct posture, whatever, move first!

So, on my way to work, I went up and down the stairs with my legs instead of anything else.

At noon, take advantage of work breaks to go for a walk and run in the park.

Get up early on weekends and run around the street to take away 1 hour.

Don't eat greasy food for three meals, don't overdo the staple food, eat green vegetables, coarse grains and fruits. When others eat hot pot, I will wash the cabbage with water and get vinegar.

It's been a while.

The taste is also weak. I can't eat anything salty.

Weigh the test results every day.

Therefore,

Thin!

The first stage is the most painful stage. Everyone's physique is different, and the speed of losing weight is also very different. But don't worry.

The main point is two words: firm! Hold on.

Look at my heroic deeds, I escaped the following temptations:

Keywords instant-boiled mutton skewers, mala Tang, pot-stewed cake,

Fried mutton, duck neck, maocai pizza boiled fish.

Saute spicy chicken, roast duck, Maoxuewang, shrimp dumplings, luncheon meat,

Crayfish fried chicken Chinese hamburger hamburger milk tea braised pork.

I avoid dinner and family dinners. I am withdrawn, disowned by my six relatives, bent on my own way, inhuman, out of touch with human fireworks, and about to become an immortal.

One of the seven deadly sins is gluttony.

Gluttony = sin.

Coke. I only drink zero degree wine. Milk I only drink skim milk.

Eat eight points full. 8 glasses of water a day.

Be careful what you put in your mouth. Don't give up healthy food.

Goal: thin!

Height: 159cm

Weight change: keep 90 kg.

During this period, I began to get in touch with what is "scientific fitness".

From eating, I learned that protein's intake is necessary. To put it bluntly, it is to eat meat for fitness! Boiled meat and the like are definitely not acceptable. Boiled chicken with salt water or beef with sauce can be eaten. The premise is "a certain amount".

I am a non-measurer, and I can basically judge whether I can put it in my mouth based on my life experience. Occasionally stew a sparerib at home, and eat 1, 2-inch sparerib without hindrance. There is no need to live a tight life. Strongly suppressing food, on the contrary, it is easy to indulge in revenge and overeating when the spirit is bad in the later period.

The intake of carbohydrates is also to choose coarse grains to eat, eat more fiber and naturally eat more vegetables.

The diet is unchanged, but with the progress of time, it is driven by the change of exercise mode.

After running 3 kilometers from the original park, I can't even breathe, let alone 5 kilometers and 30 minutes.

I was not satisfied with this, so I searched Zhihu or WeChat platform for running knowledge, how to run, how to run, running skills, equipment and stretching. Rich in content, I study hard and benefit a lot, and the knowledge I have learned will be fed back in the following running practice.

I am getting better and better at learning fitness knowledge and feedback running training.

A friend of mine, a fitness instructor, heard that I was losing weight. He sent me some articles and pictures, so he came into contact with HIIT for the first time, so that I could practice indoors when I was at home.

On the way of learning to eat and practice, my thinking gradually enriched, and I mastered some simple fitness movements, such as squats, jumps, flat support and other basic postures.

In the second stage of fitness, continuous learning and imitation to enrich your mind is also an input and output process.

Keep your brain healthy before fitness. Fitness experts never boast that their fitness methods are the best, and they will not satisfy their current physical condition.

Goal: gain muscle.

Height: 159cm

Weight change: 90kg to 96kg.

But there are also some problems: running all the time is boring. It's also very hot. Running in the park and sweating to work are not exquisite at all! HIIT was done at home, and the time was too tight. After all, there are 1 year-old babies.

So I got a fitness card.

At this time, I can dare to wear a navel dress.

To show the results, all the old baggy clothes were thrown away. The wardrobe experienced a great revolution.

Even the clothes guide said I was too thin, and I was happy inside, even though she told everyone so.

I'm afraid it's impossible to give up such a good living habit and return to eating and drinking when the initial goal is achieved!

Habits are accumulated step by step. A brisk pace, a positive and happy spirit. Back to the lazy and bloated days when I ate a big meal on the sofa after dinner. Goodbye, it doesn't belong to me.

Singing hard songs, striding to the gym. A new chapter has begun.

My friends who joined with me also joined me for fitness.

Exercise with your peers and urge each other, and the effect is more remarkable!

When I first entered the gym, I measured body fat, skeletal muscle and various indicators. The personal trainer promoted himself and arranged an experience class for me for free.

I am conceited and confident, and refused to buy classes (poor). The coach said that "the muscle content needs to be strengthened", and I quite agree.

Then the question is coming-how to gain muscle.

The reason is simple: increase anaerobic exercise and supplement protein.

I realized the benefits of knowledge, which made me more handy in fitness.

Similarly, read articles, buy books and read books. I also took notes carefully. Write down how the muscles start, what the action essentials are, how the frequency and intensity are, and so on.

During the period, I practiced the fitness equipment one by one as a test of water. The travel coach will also give some advice.

In this way, I persisted for a week. Still feel boring.

I originally belong to a small skeleton, and my muscle content is not high. I like aerobic, but I don't like built-in. This is the first time I vaguely feel that anaerobic is not suitable for me. However, the book is right, to increase anaerobic, coach is right, to strengthen anaerobic.

There is a feeling called unhappiness.

A form of exercise that you hardly like. Although it should be done, male and female servants really can't!

In the case of self-contradiction and theoretical inquiry failing to reach a conclusion, I attended the Lemay class in the gym.

Since I went to Mela, my love has been out of control. From fighting, balance, barbell and cycling, I like four best, and I practice each event once a week.

Accompanied by music, the difficulty is getting bigger and bigger. With the double combination of aerobic and anaerobic, the weight of barbell is getting heavier and heavier, and I am getting stronger and stronger.

It is especially willing to discuss sports and share physical pain with its partners. If the hip hurts badly, everyone will be extremely proud.

Practice at noon break, and eat salad and avocado after practice.

In the long run. Low body fat and increased muscle.

During this time, I have a better understanding of my physical condition, and some sports are "naturally sensual". If so, I should give full play to my long skills.

Marathon, useful, gymnastics, tennis, bodybuilding ... top athletes stand in line, and athletes engaged in different sports have different bodies.

If I were a high jumper, I don't think I would do weightlifting. If I were a gymnast, I wouldn't do fencing. ...

I am also an arm-wrestler. I may not win girls who often exercise and don't exercise. Muscle content has a lot to do with heredity.

My arms are long and thin, and my ribs are thin and small. I am naturally good at running, and I am full of endurance. Why do you have to force yourself to do something badly?

I admit that muscles need training. However, during this time, I adopted a more acceptable way to "iron". There are so many anaerobic ways, if not, you can change!

In this way, I found my own anaerobic training method: unarmed and barbell.

Know yourself, find the right way to exercise, don't do invalid exercise, and adjust the strategy quickly. There is always one for you!

Goal: No goal.

Height: 159cm

Weight change: 96 kg unchanged

However, there are not always good days.

The gym is closed.

The gym collapsed, and I have been relying on Laimei class, and I was lost for a while.

It happened that the company had a fitness card. Although there is no laimei class, there is at least a fitness place.

Think of the African people, making two stones can be used as barbells, and you can also build a good muscle. Don't be picky, just practice!

At this time, the schedule has also changed, from noon exercise to morning exercises.

Go to the gym at 6: 30 in the morning and exercise 1 hour.

The goal is still to gain muscle.

I made a plan.

Practice hips and legs on Monday, back and arms on Tuesday, abdomen on Wednesday, cycling for an hour on Thursday, and HIIT on Friday.

The plan will also be different from your physical condition and will change.

However, I am lazy and can't glow with my previous excitement. Fat appeared, and I comforted myself that it was cold and I wanted to gain meat in winter. In fact, it is to gain muscles at the same time.

So I waver between eating fat and exercising. Always believe that it is easy to lose weight, and you can see the effect after exercising for a while. But I don't want to be thin, but I still envy girls who are more fit.

Although the effect during this period was mediocre, I could only force myself to make plans for myself because I could no longer rely on the big class in Laimei, change from knowledge absorption to output, leave the teacher and give full play to my subjective initiative.

The process of relying on oneself is also a good process. Form your own fitness theory through independent thinking.

For example, if I don't like to practice equipment, I won't practice equipment. Many simple barbell dumbbell movements with bare hands can strengthen muscles. Many actions are interchangeable. According to your physical condition, you can change the original plan and carry out more reasonable training.

I practiced by myself, without urging, and the gym didn't agree. With the previous capital, I stagnated.

A newly-opened gym has set up a course of Laimei. In the old place, the teacher is also a familiar teacher. Different investors, different bosses, different brands and different decoration layouts.

I quickly paid my membership fee for two years. Because of work, I can only have time to exercise in the morning. Yoga classes are held twice a week at 7 am 15.

I like yoga. It's just for stretching For a person who is naturally flexible (proud), taking yoga classes is also a "fun" attitude.

I prefer fast-paced, high-performance, sweaty sadistic aerobic. For slow yoga, which is the last menstrual period, you can adjust it.

In this way, I entered the yoga room.

However, since tian teacher's first class, I have faced up to the extraordinary things of yoga. It is also from the first class that the strength of deep muscles is awakened.

I am a newcomer in tian teacher, a new gym and a new winter morning, and I am often treated by "private education".

Tian teacher started with simple standing posture and breathing, corrected my exertion, corrected my long-term incorrect posture (rib flip, pelvic tilt), cultivated from consciousness, and corrected from details.

After tian teacher's class, I was sweating profusely. I made up my mind that I couldn't miss a class.

It's been 1 year now. Great progress has been made this year. I woke up from a deep level and remembered tian teacher's "Not enough, my ribs are turned over!" ! The pelvis is too tilted! " ,

The essentials of yoga movements are also used in cycling, barbelling, unarmed and so on. This is the charm of sports.

I like yoga.

You can't underestimate the sports that you think you know very well. All kinds of exercise patterns still need to be awakened and learned, and sometimes we will accidentally find that this sport is such a thing … conceit will miss it.

Besides, good teachers are hard to find.

Tian teacher's photo:

Without tian teacher, I think my knowledge of yoga is still "stretching".

More and more students follow tian teacher, which shows the strength of tian teacher.

Goal: Rest until you lose fat.

Weight change: 95 to 10 1 kg.

Tian teacher never misses classes on Tuesdays and Fridays.

But once I came back from a business trip, I was too tired, didn't adjust my rest well, my resistance decreased, my body was seriously ill, and I was infected with pityriasis rosea.

I'm covered in red pimples and my spirit is not as good as before. Then I have a fever, cough, loss of appetite and low spirits. In the past, during the most strenuous exercise, there was a little belly fat. This time, there was no belly fat. I realized that my body was too weak, and fat provided heat.

After 2 months, I carefully returned to sports. But it is limited to yoga classes and other sports, depending on the mood.

Heart said, it is better to leave some fat in the abdomen to save your life.

In view of the long illness, how can you miss eating and drinking? Drinking beer and rolling mutton skewers, life is rare and happy.

Although I am also taking yoga classes, it is not surprising that I gain weight.

100 kg. Body fat 33. You need to gain 8 kilograms of muscle and lose 8 kilograms of fat.

Looking at myself in the mirror, I feel a little trance, fat, fat. I don't want you now

Can yoga lose weight? The problem is simple: yoga has more calories than eating, and it can lose weight. Less than, can not lose weight.

Practice yoga today, the salad you eat can be thin, and the instant-boiled mutton you eat ... try it?

Set up a flag that won't hit the face.

The autumn wind is rustling, and the air is really good. Let's go running.

Practice 3 points, eat 7 points, abandon high-calorie diet and embrace healthy green food. I want to eat salad, milk and whole wheat bread. I want to drink sugar-free soybean milk, sugar-free cola and skim milk.

Starting from reducing fat, plan a healthy diet for life. Not to control diet in order to lose weight, but to be healthy for a lifetime and persevere, becoming a habit and a way of life.

Reject the revelry on the tip of your tongue, put on your sneakers, cheer up 120 points, everything is zero, and you are in a brand-new fitness state.

If you like running, run. If you like barbells, lift them. Rough and simple truth: move!