This week, I'm going to talk about some exercises and what I see as the ketogenic diet.

When my weight went through the initial weight loss adaptation stage of three weeks, I lost nearly four or five kilograms - the initial weight loss is very fast, which is equivalent to giving myself a motivation, during this time I recommend measuring my weight once a week, and try to arrange it in the morning when I am fasting.

And after the end of the three weeks, I have developed a body that "can start exercising", and a mind that "I don't want to exercise", and indirect fasting will not be hungry until my stomach hurts at night, so I drink water when I am hungry!

That is, the formation of habits, it takes twenty-one days and is no joke.

Of course, there are not a few who can't even stick to the simplest exercise for three weeks, at least seventy percent, after all, the gym is what they earn! Otherwise, why do I practice with my bare hands in the early stage? In fact, I'm also afraid that I can't persevere, and of course there are times when I can't stick to it and want to be lazy......

As Snickers said, "Well, it's hard." (Of course I haven't eaten it, you can eat it during the muscle gain period, that thing is high in calories)

When you're doing it for three weeks, you feel like there's nothing you can't do anymore, and as soon as the alarm goes off on my phone, I say, "It's time to exercise." ”

Of course, if you want to continue with the same amount of exercise as you started with, it's not that you don't spend enough time, but that the calorie burn of these exercises is not high enough.

Of course, it's not that other exercises are bad, but running is the most convenient, each kilometer of running is higher than other long-term anaerobic exercise, although it can't compare to any burpee jumping this kind of high-strength fat-burning exercise, but running can run a few kilometers, spend half an hour and forty minutes.

I did a simple calculation, Tabata, a high-intensity four-minute group of fragmented fat-burning exercises, can burn about 33 calories in four minutes, jogging according to the Falette running entry, four minutes about 26 calories - but for me who is obese, Falette can run 3 kilometers for 30 minutes, and it is difficult to do two sets in a row for Tabata.

In the end, after repeated choices, I chose to start with an hour and a half of fasting, "three-kilometer Farette Run", "Variable Speed Skipping Rope", "Small Amount of Anaerobic", and "Tabata Four Minutes Fragment Time to Lose Fat".

I hadn't run long distances before, but the first time I ran the Farette Run, I started to feel tired after running two kilometers, and it wasn't too difficult to finish - I was still very fat, and I could do it at 28, I could do it, I think most people can do it.

This running method does not require how fast to run, as long as the cadence reaches that range, whenever I run about a lap, the mobile phone software reminds me to start walking fast, brisk walking about half a lap, cadence of 14 is enough, at this time take a deep breath to let your heart beat down, so as to run in a loop - be sure to run three kilometers, even if you finish at the end, because less than three kilometers of aerobic consumption is not effective.

Then I did a variable speed jump rope, in fact, I didn't jump for a few days, because I didn't feel anything after running, and my leg was very painful from the next day, and the normal three-kilometer jogging is generally once every other day, and Farette can run every day - but my legs can't lift it like lead, and I can't jump rope at all.

This is normal, but later I realized that no matter what the movement, the first time I practiced it was the most painful.

Variable speed skipping rope is a slow skipping rope interspersed with fast skipping rope to increase heart rate stimulation consumption of a skipping rope method, the effect is very good, the use of boxing skipping rope method can also train the calf, in fact, it is to change the foot to jump...... After all, it's up to you, and the Zou Shiming combat rope skipping that I started practicing was later taken off the shelves.

A small amount of anaerobic is what I must do every day - I am afraid of sagging skin like some cases on the Internet:

So three sets of push-ups a day, starting with kneeling to reduce the difficulty, and then leaning over to lift heavy objects (one-handed rowing), which can be done with its practical school bag, but I bought dumbbells for convenience, squats, crunches, one-handed curls, all three sets of eight, about eight minutes to do it, not very difficult, the main purpose is to prevent excessive skin laxity.

Tabata is to do four minutes according to the video, the most convenient is to jump jacks, as soon as you have time to do a do, more is better, less does not affect it!

Let's talk about what the ketogenic diet is:

According to the dietary structure in daily life, we tend to take carbohydrate-based staple foods as the majority of the proportion, generally 60% of the total daily intake, and the ketogenic diet is based on fat intake, minimize carbohydrate intake, make fat the main source of ability, simulate human hunger, and let the brain form a habit of mainly consuming fat - of course, this is all in layman's terms.

Why did I reject the ketogenic diet? I haven't tried it, have I? So why didn't I choose the ketogenic diet when I started losing weight?

First of all, the ketogenic diet used for weight loss is derived from the ketogenic diet used to treat epilepsy, and the use of this practice is very strict in medical clinics, and of course it has played a very good role in the treatment of some diseases.

It is impossible to lose weight according to medicine, 70% of the energy source is fat, which means that you even eat an apple a day is excessive, so the ketogenic diet for weight loss is about 50% fat and about 30% carbohydrates, so who can know exactly how much?

Second, although this diet is the same as indirect fasting, it uses "hunger" to consume, but intermittent fasting is that you really haven't ingested it for a period of time, and the ketogenic diet is obviously eating a lot of fat to make the brain think that you are hungry, which obviously affects neurological thinking.

Also, if you don't have enough carbohydrates in your body, your performance will drop significantly - that's why I started exercising an hour after my last meal, and after too long, I was hungry and didn't have the energy to exercise, plus there were many side effects due to nutritional disorders.

Finally, the ketogenic diet must go through an adaptation phase, otherwise it is difficult to stick to it, which is much more difficult than the adaptation period of intermittent fasting.

Since intermittent fasting can also have a weight loss effect, why do I have to go on a ketogenic diet?

Although the cheese cream or something is delicious, I can't stand eating it every day, so I am personally very opposed to using the ketogenic diet, and fasting can save money!

Of course, I don't deny the effect, and I have also encountered problems in intermittent fasting, but that is all in the middle of the period, and it is quite effective in the early stage.