It's been four months since I exercised, but I was at school, and now I'm going home on vacation, how do you arrange fasting? Can't let my parents follow you to suffer or cook more? I can't bear it, I can control myself a little bit when I eat at school, but I can't do it when I go home, just like the soul painter Teacher Yang said: "Many friends ask me that the Spring Festival is coming, how to eat so that I don't gain weight......" "I usually eat to gain weight, do you still expect the New Year to be long?"

So what to do?

In fact, it's just a good way to nourish the body! Think in a good direction! "Weight loss" is how to lose weight I also said before, one is to reduce body fat, the other is to lose weight, weight loss will not be successful, but now I have lost weight for four months, relying on intermittent fasting and reasonable exercise burning, I can lose about a kilogram a week when I was fat, and now it has been four months, although we have not lost much in the first two weeks, but how have we lost ten kilograms in the past four months?

I was fat at the time, so I lost 15 kilograms in four months, and my weight went into the early seventh.

Yes, it's almost a success, and you're about to reach a healthy weight of BIM 22!

However, you have to figure out what too fast weight loss will bring, first of all, we don't lose weight fast, because we take intermittent fasting, which means that you still eat three times a day, but you eat less at 4 o'clock in the afternoon.

But intermittent fasting is not something that can be eaten (of course, I am talking about edible), first of all, high oil and high cholesterol do not refuse? I eat steamed buns and soy milk in the morning, or noodles, like what kind of oil nest I dare not touch at all - in fact, I don't like to eat much, at most I feel numb when I eat steamed buns every day......

Another one, I can't eat "brown rice" at school, and I can't eat high-cholesterol offal like pork liver, so I naturally feel that the corners of my mouth are so itchy, I pick at it slightly, and I drop the dandruff, and then I find that the corners of my mouth are black and red.

In addition, I have normal skin, but I have a lot of dandruff on my cheeks that can only occur with dry skin, so I went to the hospital to check it out - it turned out to be just a vitamin B deficiency, angular cheilitis, etc.

In fact, it doesn't mean that you don't eat enough, but that it was almost enough, but now that you exercise, it's not enough to lose some of your consumption during exercise...... So I watched some fitness videos, and the main one said to eat a multivitamin, so I also went and bought a few bottles.

Those are really expensive, and the pharmacy buys a small bottle for a few dollars, but the small bottle is just a single vitamin, and it is good after eating, but I know that I don't want to eat this thing for a long time!

I'm still afraid of a fart when I go home from vacation now, and at most I'll tell my parents what I'm going to eat tomorrow...... Right?

Another fat loss rate too fast will cause skin sagging, I also said before, but I don't lose too fast, so the skin laxity problem is not obvious, of course, I still feel that I have a little, after all, I have lost a lot of water weight.

So, now it's time to build muscles! Why don't you go home and learn to be flexible, even if your home conditions are not good - how good can you be at school? It's also great to eat more vegetarian food at home!

Of course, we can't overeat and eat blindly without exercise, we can eat anything at home, but don't eat too much, just eat almost!

Okay, let's get to the point, go home and eat more and move less, how should I lose weight?

Let's not try to lose weight, just make sure that you don't weigh more than one kilogram during the time you go home! Then the goal is to brush more body fat, because you are already about to reach your target weight - only eight or nine kilograms!

To be precise, it is to restore some of the muscle tissue that was lost before, but it can't rise too much, so I take the alternating method of "running five kilometers" and "walking five kilometers" to do aerobic exercise - aerobic is definitely not good if you don't do light fat, five kilometers is not much, after running for more than 30 minutes, brisk walking is less than an hour, and I also skip rope for ten minutes on the day of running, and try my best to burn fat.

Then train a large muscle group every day, such as the chest, back and legs, and work on it every three days - you're still losing weight, and you don't need to gain too much.

The chest is to do kneeling push-ups, twelve at a time, rest for twenty seconds and then do it, a total of six times, I'm still fat, push-ups can never be done, I tried, the back is to lean over, of course, I have dumbbells that are directly done "leaning dumbbell rowing" and "one-arm rowing", adding up to six times, I didn't do deadlifts, because I was too lazy to change the dumbbell plates, hahaha.

I did a total of 36 squats in three times, because the legs of skipping rope or something were already practiced - I always thought so, but in fact, I later found out that I had to divide the legs.

Last time I said, the cadence of jogging is about 165 steps a minute, I run a kilometer for about six minutes, not fast, and brisk walking is 145 steps a minute, the slowest can not be less than 135, I feel very long and torturous, because this exercise does not have the "excitement" of running.

Especially when you walk with variable speed fat burning - it is a kind of "boring" when you walk, and the feeling of leg pain is still a long time.

At that time, I ate well at home, so I did it to ensure the balance of calories, you must not learn, running three or four kilometers every other day is about the same, and it didn't take long for my knees to hurt after spending my legs every day.

There is a slight wear and tear on the patella, fortunately I usually care more about myself, there is something to see, the problem is not serious, I practiced chondroitin these things without eating, just rest for two weeks, during which I only do combat exercises, although the combat exercises cost a little knee, but you don't always use him, and then play more boxing, I also beat sandbags for about half an hour every day - boxing is really very physically demanding.

Wait for a week of rest I took the patella to go for a walk (of course, it is a slow walk), anyway, to ensure that the calorie consumption of exercise is about three or four hundred kcal every day, of course, the joints are damaged, I still think that it is better for everyone to buy some chondroitin or calcium tablets according to the doctor's instructions, "bone broth calcium supplement" is fake, food calcium is very small, soy products are not bad, as for "shrimp skin" and "mussel meat" - how much can you eat?

Don't use the patella after you bring it, buy soft running shoes for the soles of your shoes, and try to run on the plastic track.

In this way, you can basically ensure that your large muscle groups are replenished, your weight is roughly balanced (because the same volume of muscle is heavier than fat), and your body elements are also replenished, so that you can eat and drink well at home with peace of mind - I don't drink less drinks at home during the summer vacation, of course, I still advise everyone to drink less carbonated drinks.

In this way, when you go to school again, you can show off that you "didn't gain three pounds during the holidays".