Today I'm going to share with you some interesting facts about the first two weeks of weight loss, and maybe you can find what you're looking for.

First of all, I said in the first exercise summary that the weight loss started at 94 kg or more.

There is no history of sports in the past, some friends may say - heroes don't mention the courage of the year, of course, fitness is still related, because if you have worked out before, then the muscles and brain have memory, even if you gain weight for a period of time, and then lose back much faster than the average person.

I'm just a person who has no knowledge of sports - no, it's not, it's just a little bit more than anyone else, and it's not that deep.

Before losing weight, you need to carefully consider two conditions, the first is what burden your own weight brings to your joints and organs, and the second is that weight loss is not the same as fat loss.

Let's talk about this self-burden first, people are like a precision instrument, the joint is the fulcrum of mobility, if you carry too much weight, the parts of the fulcrum are often the first to strain, just like many factories in the machine need to regularly replace the wear parts is the same, when the load of the machine is too large, it is often easier to wear.

So how do you see how much you are overweight? Directly use the weight in kg to remove the square of your height - the unit of height is, of course, m.

The number obtained is the BIM index, also known as the Ketole index under the Chinese index, more than 24 are "overweight", more than 28 is "fat", not necessarily "fat", after all, the muscles of the bodybuilder are also very heavy, but excessive weight is inevitable, at this time it is not recommended to run often.

The second is that losing weight is not the same as losing fat, because there are many reasons for weight loss, and when your weight drops, muscle mass will also decrease to a certain extent, so strong men are very "strong", and if you want to lose weight, you can't be afraid of "losing muscle".

Therefore, 1.78 meters and 94kg of me, BIM has reached more than 29, and the situation is clearly "big weight loss fat", of course, it does not mean that BIM is only 28 and you don't need to lose weight, but it is urgent to lose weight above 28.

So how can you get down and do more aerobic exercise?

In the first two weeks, I chose to exercise mildly, because I was afraid of injury, and secondly, because I didn't have a sports foundation and couldn't do much high-intensity things, so I got used to these first.

The first is to do the shoulder and back exercise of the "bear climbing", this action can actually be seen in some places the elderly exercise is doing, that is, crawling on all fours on the ground, but this exercise needs to be like a bear walking, on the back and shoulders to exert force, you can also stand in place and gradually climb forward, and then recycle, so I am tired after three minutes of crawling back and forth...... I did it six times in bits and pieces, about ten minutes.

I got up so painfully to do another action "squatting against the wall", this action is not difficult, find a wall, back against the wall, waist and back are against the wall, and then squat down, let the calves and thighs at right angles, just put the legs together, the toes and knees in the same direction can reduce knee damage, and then just squat like this......

"Squatting", it must be quiet, but well, my sad panting can't stop dripping, the voice is very rough and loud, and I hold on for 30 seconds before "kneeling".

It feels so nice to have your ass on your calf.

But no, I have to lose weight!

So I continued to do this upside down motion, still six times, and then I sat on the couch and couldn't get up.

The legs and stomach are weak, the whole body is weak, I feel very uncomfortable, I endure to get up and do stretching, because not stretching is easy to cause muscle injury, stretching is basically the back of the shoulder and legs, each stretch is fixed for twenty seconds, the stretching action is to pull the muscles you have exerted force, the back is generally to stretch the hand forward as much as possible, the left and right body bends, the shoulder is to hook up the arm and hold the other to pull, the leg is straightened to touch the foot and hook the toe on the line.

I went for a walk before dinner in the evening - slow walking is not actually effective in burning fat, and it is only effective when the cadence reaches 145 steps per minute, but my weight at that time is not suitable for brisk walking, so it is still somewhat effective to rely on low fasting blood sugar.

I only ate one bite at night - the staple food must be eaten less, and the carbohydrate staple food of rice noodles is very easy to gain weight.

When you reach fasting, your body will begin to consume other glycogen in order to maintain blood sugar, such as muscle glycogen and liver glycogen, whether it is fat or not, as long as you consume it, you can lose weight, after all, the most uncomfortable point now is that the weight is too large and many exercises can not be done.

By the next day, the pain in my body was really sore, and I don't know how, I think it felt good - even though I couldn't even lift my arms, I knew that my body was changing, and I was happy.

Of course, I changed my exercise the next day, because every part needs to be rested, so I went to ride, not a spinning bike in the gym, or a bicycle at home, of course, I think it's better to use the elliptical machine in the gym now.

Before I ride, I do a good wrist loop – that is, a circle.

I felt the pain in my body, and I was a little excited—maybe the heat hadn't passed for three days, but it had risen even higher, so I rode more than ten kilometers in one go.

The third day was also exciting, doing abdominal curls like abdominal torn muscles, so I couldn't get out of bed on the fourth day, and I had to hold on or get up sideways when I thought about it.

Then the cycle repeats, gradually reducing the amount of dinner in between...... If you can't control your appetite, you can try fasting, which is to ensure that you have a fasting period of 16 hours, and eat three meals a day within 8 hours after getting up.

Snacks and drinks must not be drunk, I just drink drinks to gain weight - suddenly remembered the days of a big bag of senbei every day.

In this way, just two or three days after the second week, I seemed to lose interest.

Yes, it seems that the heat has passed for three days.

When I started to hesitate, I was bored scrolling through my phone - it was so sad and so gratifying to spend time and feel lonely.

Turn on the TV, even if you don't look at it. I just want to put some sound in the background and make myself look lively.

Maybe it's the criticized push mechanism that helped me, right? After clicking on fitness knowledge a few times, a lot of the browser's push news is related to fitness - I saw the history of a celebrity's weight loss, he was also too fat to do it, but he lost weight successfully.

That's right, it's Peng Yuyan.

So it gave me the motivation to continue with the second week of workouts, the way of exercising was the same as the first week, or the workouts were basically monotonous and boring for a certain period of time, but I am glad that these exercises and diet control have helped me lose a kilo of weight!