6-month Summary of programmer fitness

As a programmer, after six months of fitness, he successfully lost nearly 30 catties of fat and became stronger and healthier. Many people are very concerned about how I did it. Now I will write an article to summarize it.

This is a comparison chart between March May and the end of March September.

Why do you want to exercise

Having beautiful muscles (or beautiful lines) is a dream of many boys and girls. For most people, it is just a dream and will not take practical actions. When I was in February, I suddenly came up with a thought. What kind of shape can I create after a period of training? Just do what you want, and this will open up my fitness path.

How to start

Buy a pair of shoes and start running! Running is definitely a tool for reducing fat. I have been running for at least 500 kilometers since July. Every time I run, it is basically 10 kilometers and the time is about 1 hour. This is the most beneficial to burning fat. After the test, the passthrough is better than 100 points! It's just running, and I have removed most of them. And gradually extend the distance from 10 kilometers to 15 kilometers, 18 kilometers, and 20 kilometers until the first marathon in August. As the saying goes, Cadbury only hurt his knee. If you do not exercise very much and suddenly start running, you must pay attention to knee protection. You can take one day off and 40 squats each day.

This is part of my August running history. Incomplete statistics in August ran more than 260 kilometers.

What should I do when the bottleneck occurs?

There is a feature of fat loss, that is, the first point of the movement is to brush the meat, but after a certain stage, it will stagnate, then the so-called bottleneck. Many people tend to give up at this time. I don't know whether most of the previously lost content is water. At this time, the reduced content is actually solid fat. If you have a bottleneck, You need to strengthen the exercise intensity. You have been running for a while, and the cardiopulmonary function has been greatly improved. You can perform high-intensity aerobic exercises. I chose insanity aerobics. This can be done directly at home, and there is also a class schedule, just follow the class schedule every day brainless training, simple and rude. In addition, the aerobic exercise jumps and jumps, improving the flexibility and coordination of my body, and in turn improving my running ability. I practiced insanity for a month, and my half-marathon had the best performance improved by 8 minutes.

This is my recorded body weight changes from May to July. I lost a total of 10 kg in two months.

Keep up with strength training

If you only want to reduce fat, I hope the strength training will not fall. Because many aerobic exercises also require the support of strength, such as running requires both waist and abdomen strength and leg muscle groups. The method of strength training is very simple, that is, do push-ups and squat. There is no space or time limit for these sports. Even if you have one minute of free time, you can perform dozens of push-ups and squats. At the beginning, I had only 10 standard push-ups in a group. After two months of practice, I had 30 simple ones. Now, a group can have up to 50 standard push-ups. There are hundreds of kinds of push-ups, which are difficult. You can try multiple of them to make it easier. A deep squat can be used to train thigh muscles or knees. It is a must for runners. There are also many variants of the squat, which are described in prisoner fitness. If you are interested, you can read this book.

If you have the conditions to go to the gym. I didn't use my equipment at the beginning, and then I specified a training program. I practiced only one muscle group every day. It took three months to gradually find the feeling of strength training.

Diet and training are equally important

There is a saying in the fitness industry that "three-point training and seven-point eating" shows the importance of diet. The core idea of fat reduction is that daily exercise consumes less calories than the amount of calories consumed. The heat of a small piece of cake is enough for you to run for 10 kilometers, and a bottle of carbonated drinks is enough for you to dance for half an hour. I usually do not eat high-calorie food, breakfast, lunch as usual, dinner halved, sometimes do not eat. Strict diet can get twice the result with half the effort.

The question is about fitness. In fact, the article focuses more on how to reduce fat. Most people may be concerned about this. My goal is to have some muscles and lines. Fat reduction is just a by-product of fitness. To put it bluntly, it is very easy to reduce fat, that is, six words: "Shut your mouth, open your legs", and then stick to this sentence for six months, so that you absolutely have the shape you want.

6-month Summary of programmer fitness