Today I want to talk about what I have done after five months of fat loss.

Under normal circumstances, friends lose fat through exercise, diet control, and daily routine, so the effect should be visible when it reaches three months, and the effect is more obvious when it reaches five months.

Of course, if you find that you have been holding on for so long and still have no effect...... That's impossible! unless you don't do it well at all - of course, it's hard to keep working out if you're not motivated, so there's no need to blame yourself.

But if you really insist on exercising for five months, you will find that, wow, if you don't move for a day, you are really uncomfortable, you feel empty, and you always feel that something is missing.

If you feel this way.

Well, congratulations, you've finally entered the door to change yourself.

Because you've been able to get used to something and stick to it for a long time.

There is a sentence that I think is very good: "If this man can stick to fitness and lose weight, then what else can't he do?"

Although it is said that things are not absolute, but the vast majority of laborious things, people who can insist on fitness can stick to it, and they can also stick to some seemingly random things every day, instead of "oops, I forgot" every once in a while.

So, after insisting on fitness for so long, your physical ability has also improved, and your weight is close to the standard, what to do next - naturally reduce anaerobic exercise and increase aerobic exercise.

During this process, a friend who exercised together and persevered said to me, "I don't want to practice like that! It's so ugly, look at his legs, how thick they are!" and I plan to continue my previous exercises.

Because it's my friend, it's not taboo for us to speak: ", if you don't practice medicine for five years, you can practice like this, I worship you, carve a statue and give you incense every day!"

At that time, it seemed to be the Japanese bodybuilder Hidemasa Yamagishi, because he was the only Asian player to break into the top 10 in the world......

At a hundred kilograms, his leg muscles are naturally strong.

In fact, we ordinary people really can't practice, natural fitness has reached the peak of muscle growth in about eight years, according to the experience on the Internet, basically it can't reach the level of Mr. Olympia, the most typical example is Peng Yuyan and the actor who played Sun Desheng in "Bright Sword", these two people are almost good examples of ordinary people's fitness!

So don't worry about the addition of anaerobic exercise, you will train like the Hulk!

Then, reducing aerobic exercise does not mean not doing aerobics! This is very important, I am talking about reduction, it may be that you originally ran five times a week, then now run four times! This should be customized according to the individual's situation, because you may still have more fat at the moment, and your body looks thicker, and the amount of aerobic exercise reduction at this time should be small!

If you already have insufficient shoulders, sunken faces, and obvious cheekbones, even if you still have a small belly at this time, then you need to do more anaerobic and high-intensity intermittent fat loss exercises.

The main purpose of doing this is to "look good".

What was the purpose of losing weight in the first place?

Is it different to fight for a breath and not let others look down on you, or is it just to regain your self-confidence and make your body look healthier?

If there is no foundation for sports, it is originally a "pear-shaped" body, then after losing weight, it is also a not very good-looking figure - of course, each of us has different aesthetic concepts, I think Peng Yuyan's figure is good, and I also prefer a bigger one - not to mention Schwarzenegger's unrealistic, the figure of our national gymnastics team or wrestling team is the ultimate goal in my eyes.

It's actually nothing if you don't want to practice like that, our goals are different, and what I'm saying is just my personal experience.

During this period, you can do more rope skipping, first of all, the strength of rope skipping is very good self-control, and secondly, the consumption is also quite effective.

The long-term aerobic endurance type of running can be appropriately reduced, and the high-intensity intermittent fat burning can be turned into it.

There are many types of high-intensity intermittent fat-burning exercises, abbreviated as HIIT, which is a kind of rapid hypoxia in the body by increasing the heart rate explosively in a short period of time.

The biggest advantage of doing this exercise is that your body will continue to burn high calories for a long time after that, because it wants to recover the loss caused by lack of oxygen, and this burning time will be extended for a long time according to the intensity of your training - of course, you can't overdo it, HIIT This exercise is quite tiring, under normal circumstances, half an hour a day is enough, and with proper running and skipping rope, it is enough......

If you want to talk about what to do - in fact, readers who have reached a period of exercise should go to Baidu after reading this chapter, this kind of high-intensity exercise is a bit difficult for friends who have no sports foundation, so I won't say much.

Increasing muscle mass is of course a must, it can hold up the parts that you have vacated because of weight loss, so that this piece looks full, textured, and most importantly, the higher a person's muscle mass, the higher the calories consumed during exercise, muscle contraction and relaxation is the essence of exercise, the larger the muscle, the more it needs to be consumed, this is for sure.

Therefore, during this period, the same will continue to be "thin", but people can look more plump and full.

Friends who like to work out without equipment may say, "I don't want to go to the gym." ”

In fact, I haven't been there at all in the first year, push-ups can train chest and humerus tripods, crunches, squats, elastic bands in small equipment can train most of the muscles of the body, and to be honest, it is actually necessary to have a pair of dumbbells at home - of course, elastic bands can also meet these functions, or even more convenient.

The elastic band is basically something that professional gym professionals often carry when they go out on a trip, and they only need one door to exercise the whole body, and I often hang it on the bed and pull it down with one arm to train the arm - but to be honest, I think it's a bit expensive, and I prefer dumbbells for small equipment.

The days feel like this, the process of fitness is really no passion at all, I still feel very enthusiastic at the beginning, and when it really reaches four months, it is completely out of habit - I feel that it is the point of fitness, not a "struggle boy", and then run wildly.

So, five months after I started losing weight, I thought I needed to train more with small machines, such as dumbbells or elastic bands.

In addition, I thought, in fact, the fitness content is very boring, I can't write it every time, and the next time I add it, I'll talk about a "boxing champion cross-century battle", if readers have any comments or want to see boxers, just tell me.