[Lifestyle] If you still can't see your abdominal muscles after working out for a year or two, you can try to adjust it according to the following steps
I don’t know if you are the same as me. After working out for a year or two, you still can’t see your firm six-pack. You don’t know how to adjust it better. Then maybe you can adjust it like me and follow these steps.
There is a lot of fitness information on the Internet, but the fragmented information can't find any key practices. As an engineer, I am very keen to find standardized operating procedures. Standardized procedures mean that they can be implemented. You have more ideas. There is no way to turn it into practical action, and a sentence is often said on the construction site: "Chicken speaks (please pronounce it in Taiwanese)." , I have compiled a lot of experience these days. Although it is not a professional level, it should be helpful to you who are reading this article.
focus on eating
I believe that if you are in the gym, you must have heard this sentence: "Three points to practice, seven points to eat" , "caloric deficit" , it's all right, and the Internet search is full of information, but how to do it, do you know?
Here, let me first assume that you are already retraining. I am not a professional coach for the movement part. From my standpoint, I will not mention much, but for the eating part, everyone can try it. Please change the following steps one by one. , our focus is on the duration, not on cooking with high fire. If you change three physical attributes at one time but you can't bear it, and then return to a state of eating and drinking, then all your previous efforts will be for nothing.
Another premise is that your current purpose is to lose fat, not to gain muscle. The two ways of eating are not the same, and the methods are not the same. Eating wrong will have the opposite effect.
Skip this article if you're competing with 5-10% body fat, I'm not an expert and I'm not setting goals like that, I just want to have visible lines.
Steps
The following steps should be taken as a unit of month. Except that step 1 and step 2 can be performed together, others should be tried every month. The frequency of retraining should remain the same as before. The main thing is to change the diet:
- Measure your body weight once a week and record your posture once a week
- Eat one smaller meal (recommended for breakfast) while increasing your protein diet
- Adjust the sugar ratio for dinner
- Adjust the proportion of sugar in Chinese food
Measure your body weight once a week and record your posture once a week
This is the most important step. If you don't measure your weight and record your posture, you have no idea whether your fat loss will be effective. If your original body fat is very high, there is another way of observation that is more fulfilling than weight measurement: look at your body fat. Is the belt more and more buckled?
And you must record the numbers. You can use a mobile phone notepad or any app. Take a picture of your posture in front of the mirror and compare it before and after. A lot of photos of PO of the great gods of fitness FB clubs, don’t you often see before and after comparisons? Just do the same as they do.
Eat one smaller meal while supplementing your protein diet
Losing fat sounds very difficult, but in fact you think of it as losing weight. There are many similarities. Losing weight and losing weight will also lose weight. With six pack muscles, dreaming is faster, and there is everything in the dream, except that it is not real.
You don't need to calculate how many calories you consume in a day. The more troublesome you are, the less you want to do it. That's how I am, so I haven't made great progress in how to eat, eat one meal less, and the other two. Eat normal meals, don't eat more or less, so your calorie intake will not be less?
You may think this is the 168 fasting method? You can strictly enforce that you only eat within those 8 hours, but I think it doesn't matter to eat one meal less, have an early lunch or a late dinner, the most important thing is to eat less than the original, if you are serious about high school physics , you will hear a noun called "Conservation of Quality" , you can't gain weight without eating, and you will gain weight if you breathe in air. It's just self-perception.
If you really can't stand the hunger of skipping breakfast, you can drink a spoonful of high protein + water, just add water, don't add milk or anything, the calories are super high, and you won't lose weight after drinking it. You can think of this cup of high protein as a breakfast, with more than 100 calories, which is definitely less than your usual breakfast.
You might not be able to eat one less meal throughout the week, so take the holidays off yourself and eat three meals as normal, but for just one day, all your efforts will be forfeited.
Adjust the sugar ratio for dinner
If you follow the above steps, your weight should be slightly lower after a month, ranging from 1 to 3 kg.
The first step is to reduce excessive calorie intake, and then to retain muscle. If you want to retain muscle, the proportion of protein must be increased, so in simple terms, it is to tell you not to eat dinner.
Can you cook more meat in place of rice, or eat more greens in place of those rice, scales? It is avoided, our purpose should be well executed, not torturing ourselves.
Adjust the proportion of sugar in Chinese food
This may be the most troublesome of all the steps, because you have to bring your own bento, and it is difficult for any food to reduce sugar. If you go to buy a fitness bento, and it is too expensive, the most economical way is to do it yourself. It is best to bring a lunch box. The company has a refrigerator and a microwave. It can be met but not available. If you really can't do it, just follow the above two steps thoroughly, the effect will be very significant, and there is no need to kill yourself.
Losing fat is a long-term battle. If your original body fat is really high, like more than 30%, then three months may not be enough, and it may take six months before your abdominal muscles will run out. The most taboo If it doesn't take long to feel useless, then try another method, then you will never find an effective method, because the duration is not long enough.
train
Although it is not my specialty to say how to train, what movements should I do, and if the movements are not standard or correct, I can't give professional advice, but for amateur bodybuilders, buy the following simple tools at home to exercise:
yoga mat
A yoga mat is a sports equipment that makes you do not disturb the neighbors downstairs when you are jumping. If there is no one downstairs in your house, or the floor is soundproof, or the whole building is yours, it doesn’t matter if you don’t need to buy it.
When choosing, it is best to choose a thicker one. The effect of shock absorption will be better. After all, it is not for static exercise preparation. When your dumbbell is put down, it will also cause noise. Unless you are really very light, then You probably didn't practice.
- momo link: 【QMAT】10mm sports mat made in Taiwan
exercise chair
Some chest pushes and bird movements require the use of a fitness chair. It is not recommended to buy too cheap. The back of the chair is easy to peel. The price of 1000~2000 is a bit low, because the peeling and dirty floor are read by the wife, girlfriend or mother. That's not worth it.
- momo link: [NutroOne] Multi-angle foldable fitness chair (9 adjustable angles / foldable / easy to assemble)
Combination dumbbell set
It is not recommended to buy adjustable dumbbells here. Its weight has an upper limit. Buy a combination dumbbell. When your weight is not enough, you can buy a bar plate to add it until the bar length can’t accommodate it. Then consider going to the gym, which can help you save money. A small gym fee.
bar piece
The heaviest bar piece I have seen so far is a 10kg piece, and a bar can hold up to two pieces on one side, so a dumbbell can reach 40kg. If the goal is to get a strong body shape instead of participating in bodybuilding competitions, this is enough. You can lift 40kg with only one hand, and your biceps are not too small.
- momo link: 10KG electroplated bar (C195-A1000)
indoor horizontal bar
This is the best friend of self-weight training. Of course, you can also hook dumbbells on your feet to do weighted pull-ups. With these tools, you can practice the basic chest, back, legs, arms, and core. Too greedy, the key is to add it slowly, not in one step, discipline + persistence, many things are the same, there will always be progress.
Plus screening
For the heavy users of the former Shopee, recently I feel that momo has gradually become my favorite e-commerce business. Whether it is delivery speed, shipping discounts, and product quality assurance, consumption feedback is also a very important reason. momo You can pay with Line Pay, and with Fubon J Card, you can get 3% Line Point back, which means that anything you buy on momo can be redeemed with Line Point, which is actually not far from cash back.
Shrimp coin feedback is really a very speechless currency. There are very few things that can be redeemed. It is hard to find a product that can be redeemed, and I have to wait for a free shipping coupon. I don’t know where to send it, and it is often there. Waiting for the seller to ship, so I am gradually moving closer to momo when I want to buy something.
The point is, write on momo products "speed" Literally, the delivery speed is really invincible in the world, order at 11:00 in the morning and arrive at 3:00 in the afternoon, even if you want to cancel the order, you must be cautious before placing an order.
↑The location in the red circle has a speed. As long as you don't buy it on a holiday, it will be delivered the next day at the slowest. My fastest experience is to order at 11:00 in the morning and 3:00 in the afternoon, and there is no chance to go back, unless you return it.
Epilogue
The above knowledge is the knowledge mentioned in " America's No. 1 Fitness Strongman Scientific Exercise Book: Heavy Training × Diet 12 Weeks of Effective Training to Break Through Body Shape and Build Lean Muscles ". The most important point mentioned in it is diet, In addition, professional training knowledge is also provided. The most essential concept in the book is: Don’t be deceived by the fitness industry’s habit of constantly going to the gym and buying coaching classes. To paraphrase a line in Stephen Chow’s God of Cooking movie: “As long as you have the heart, people can Everyone is a god of food.” The same is true for fitness, as long as you have the heart, everyone is a healthy person.
I'm Mr. Engineering, a little engineer working in the construction industry. Construction industry is an industry with very closed information. Most of all experience can only be passed down by the industry. I hope to do my best to share the knowledge and life of the industry with everyone. If you have any questions about the content of the article, please let me know by leaving a message below. If this article can help you answer, please help me clap five times.
Like my work? Don't forget to support and clap, let me know that you are with me on the road of creation. Keep this enthusiasm together!
- Author
- More