February 9 | The fat loss period is over

After eating the last piece of jujube cake and looking at the whole body selfie taken every Monday during the 6-week fat reduction period, I really hesitated how to summarize the fat loss this time.

The last stage was supposed to be the week with the strictest dietary control, because camping, friends birthdays, Saturday barbecues, and Sunday hot pots, although they did not return to the initial stage, the effect was greatly reduced. When I insist on one thing, I always complain a lot, but I rejoice at the visible effects. After that, my self-control collapses, I fall into complacency and then lose control. I destroy the efforts of the entire hands with a short-term indulgence like a pinky finger, and then the effort pays off. Guilt, self-blame and even self-punishment after Dongliu, so a new round of persistence begins in negative emotions. This hand yo-yo, sometimes played very beautifully.

In March last year, I carried out a round of diet-controlled fat loss. In April, I started progressive muscle-building training at home. In August, I stopped daily calorie recording. In October, I insisted on strength training for half a year and then took a week off, because there is no taboo to eat. , The weight gain and waistline increased beyond the self-acceptance range, so the 6-week fat loss plan was set to start one week after the Christmas dinner.

The training content and calorie requirements for this fat loss came from the 6-week "Fat Loss Shortcut" plan of the "Xunji" APP.

In terms of training, it is required to maintain the training volume of 6 days of training per week and 1 day of rest, according to the chest-shoulder-leg-back cycle 2 times a week, 1 cycle to maintain strength, and 1 cycle to maintain endurance. Strength training during fat loss is designed to reduce muscle loss and strength loss, and strength breakthroughs may also be achieved, but it varies from person to person.

In terms of calories, it is required to ensure the intake of protein and fat, divide 6 weeks into 3 stages, and reduce the intake of carbohydrates (staple food and starchy vegetables), from weight kg*3, weight*2-2.5 , to body weight*1-1.75, the latter two stages can be adjusted according to personal conditions and goals. Protein is an important component of muscle, and fat is an important component of hormones, so no matter how low-calorie, these two parts are indispensable. Carbohydrates do make people feel energized, and the reason for using a decreasing method is to allow the body to better adapt. Although reducing intake will make people feel hungry, it is also necessary to believe that as a person with fat reserves, oneself can provide energy for the calorie deficit, and the consumption of self-fat is the main method and purpose of fat loss.

The above are all theoretical, but just like the opening, and the previous article "February 6 | Sugar Addiction Relapses and Relapses" , in practice, it starts from December 28, 2020 and ends on February 8, 2021. The Daoxiangcun pastries from Beijing have accompanied me through the entire fat reduction cycle, and I only finished the last piece of it today, not to mention the flood of sweets during the period.

The first week is a preparatory stage. Entering a new training mode and diet control needs to be familiar with the body first, so it is not extreme or difficult. 1400-1500 calories corresponds to my height, which is the standard calorie in non-exercise state. Although the New Year's Eve camp meal increased the average calorie and exceeded the target number, the weight dropped rapidly after the daily intake was reduced from 2200 to 1600.

Weeks 2 and 3 are the second phase, and another 100 calories should be reduced, and weeks 4-6 as the final sprint should reduce more, but the latter part is only theoretical for me. First of all, the control of diet failed, and the number of requirements was getting farther and farther away, and it only stayed in the requirements of the first stage, mainly because of daily sweets and nuts, the discovery of new vegetarian cafeterias, snacks and alcohol in parties and so on. This leads to a large excess of fat and carbohydrates, and alcohol stops the fat reduction process under the condition of calorie supplementation, and begins to detoxify, making it worse. Reflecting on the numbers is a small change in the result.

The 6 weeks of training was not all on time, but it was all done. In the case of sufficient calories, you can't even feel the weakening of the muscles, and the strength value of some movements has even improved. After all, if you have a high-calorie meal the night before or even late at night, even if you get up early in the morning, you will feel the training on an empty stomach. When you are full of energy, liver glycogen and muscle glycogen are filled, and they are continuously transported and circulated in the blood.

This is a fat loss failure, to keep in mind:

First, creating a calorie deficit is the key to fat loss, regardless of eating time

Second, the compression of eating time helps to control calories, because you are restricted from eating outside of a certain period of time

The third is that self-control is easier to persist in the time dimension, but it always makes excuses for itself in the quantitative dimension

Fourth, sweets and alcohol are really huge challenges for the self

The fifth is to perform strength training to maintain the results of muscle building. You can only see the shape after losing fat. If you feel hungry, you can leave the intake of carbohydrates before and after training.

Six who will open the door for me to refuse food

In addition, the "Complete Book of Fitness and Nutrition" is very popular and practical; MyFitnessPal is the first choice for recording diet. Even if you don't gain muscle and lose fat, you can understand your diet in one month, and know some basic nutrition and nutrients through records. Knowledge; and half a case of Oreos on the fridge.