Remind yourself to ensure life and health ah! Feel funny child health is one, everything is zero truth seems not very efficient, so want to experience the way their own association flag to remind yourself and gentlemen ape brother, life is important ah! Of course, before the lecture people, you have to show them what the outcome, otherwise empty rumor, of course, the beginning of the end of a given plan is to reach 70kg. Although the goal is still very far away, but the comrades have been very hard, but the wrong way to lose weight is different from last year, more sustainable energy this year. Offer last year to lose weight:
每天跑步5km，晨跑，中午只吃牛排，早餐正常，晚上不吃，成果是2个月瘦了将近18斤，到了76.8kg。
There are several problems doing so, these problems led to a rebound after:
- Over-reliance on a diet, it is easy to lose the mark suddenly rebound, rebound opportunity is to restore dinner
- Dependent early morning run, but after getting cold more and more difficult to get up early, losing the second gateway is running
- Single form of exercise, just running, muscle loss is more than the fat, the body is thin, but not strong.
- Program requirements are too strict, continuous running plus there is no reasonable stretch, leading to leg injury, not a final run.
To solve these problems, nearly two months to make a new plan to make some adjustments.
Diet articles
Avoid dietary indulgence, even if non-working day, nor excessive drinking and high oil heat.
- Breakfast : there must be eggs, a sausage, add energy.
- Lunch : Lunch While normal eat, but to eat, can not eat stays
- Dinner : Dinner in Fitness Day, eating beef jerky + salad, non Fitness Day just running, then do not eat or eat a salad.
- Saturday and Sunday : to eat or not eat dinner normally see mood, if you eat to keep eating before 6:00 pm, and not excessive
Try to avoid some of the meat and wine party.
Fitness articles
Even pursue endless work overtime to 11 pm, also have fitness activities, must exercise every day:
- Monday, Wednesday and Friday : gym bench press 12 * 4 , sit-ups 30 * 3 , barbell curls forehand 12 * 3 , mobile anti barbell held 12 * 3 , seated row 12 * 3 , 8 incline of the treadmill, the speed of 6km , walk 20 minutes
- Tuesday, Thursday and Sunday : night run 5km, and it must be added after the 6-minute stretch run.
- Saturday : rest day
Not seeking guise of fitness posture, these actions can easily get, you add weight. Of course, there are urgent things that never-ending skipped, do not impose on himself, to prevent giving up.
Sleep articles
Early hours, no later than 12:00 Late half asleep, early starting no later than 8:00, noon nap must be at least half an hour, no matter how busy.
There was a time really hard, like crossing the robbery, as average hours 13.6h, is the feeling of being hollowed out from the inside out, I thought that going to the gym should be depressed, but the results found, but had finished more comfortable. Life is movement, writing this is to remind ourselves, fitness, self-confidence and to maintain health. I think the end of a healthy lean to 70kg of wood is also problematic, just as Superman punch, insist on one thing every day, the first three years after the universe stronger hhhh.
