Fatty's counterattack: See how fatty boy transforms from a fat man to a handsome man in 4 months

Fatty's counterattack: See how the fat man changed from a fat man to a handsome man in 4 months

The 70 pounds lost in 120 days. How did he change from a fat man to a handsome man? Before losing weight, he not only had fatty liver, but also had high blood pressure, high blood sugar, and high blood lipids. So he went to the fitness club for a physical test, and the results shocked him: not only his physiological age reached 60 years old, but his lumbar, cervical, and knee problems were all present. So he made up his mind, no matter how hard he suffered or how tired he suffered, he must successfully lose weight.

Li Le, 31 years old, 1.72 meters tall, 140 kilograms, waist circumference 2 feet 3, visceral fat percentage 8%, body fat percentage 18.9%, basal metabolism 1780 kcal, club: Guizhou Zhongtian City Investment, Occupation: Indoor bicycle coach, suggestion: Dynamic bicycles are the most fat-loss and the most capable of adjusting heart rate. Friends who lose weight can try it.

Obesity has troubled me for more than 20 years. Maybe it is due to family genetic influence. I gradually began to gain weight since the second grade of elementary school, but objectively speaking, I was not too fat at that time. Although I became a fat man when I grew up, my physical fitness was pretty good. In fact, the real rapid gain of weight and weakness in my army was because I joined the army. What happened later. At the end of the last century, I was injured accidentally while performing a mission in the army. I took hormones during treatment. As a result, I quickly expanded like air blowing in one year and became a little fat man. At that time, I was only 1.69 meters tall, my weight reached 175 kilograms and my waist circumference was 3 feet. I was not in good health, so I didn’t like exercise. After the disease was cured, I also thought about losing weight, and like all fat people, I tried various weight loss pills, and I used acupuncture to lose weight, massage and lose weight, and I also had a crazi diet. As a result, not only did I fail to lose weight, but my body and skin became worse and worse. So I began to give up on myself and indulge myself to eat and drink whatever I want. By April 2011, I was only 1.72 meters tall, Weight is more than 210 kilograms. At that time, I could only go to the sports clothing store to buy clothes. I bought whatever style of clothes I wear. With obesity, my physical fitness and health are getting worse and worse. In addition, my clumsy behavior is often made fun of, which hurts me greatly. During a physical examination, I found that I not only had fatty liver, but also had high blood pressure, high blood sugar, and high blood lipids. So under the guidance of my friend, I went to the fitness club for a physical test. The results shocked me: not only my physical age is 60 years old, but my lumbar spine, cervical spine, and knee problems are all.

At that moment, I made up my mind. No matter how hard I was or how tired I was, I must successfully lose weight. So, 2 On April 14, 2011, I came to the fitness club again and asked Luo Binbei, the runner-up of the National Bodybuilding Miss, to be my personal trainer, and started my fat loss process. Coach Luo first tested me physically: weight 210 catties, visceral fat percentage 23%, body fat percentage 48.8%, basal metabolism is 2450 kcal, and the physiological age is 58 years old. Soon, a detailed and meticulous weight loss plan was released, and I started training for 7 days a week. It took only 10 days to start exercise. I lost 20 catties. At that time, I was very happy and felt that losing weight was easy and my confidence increased greatly.

However, the good times did not last long. When my weight dropped from 190 catties to 170 catties, I appeared the first one to lose weight. Psychological fluctuation period - I was depressed, felt that nothing was meaningless, and I felt that everything at work and life was overwhelming. I couldn't stand it anymore, so I found a good friend to cry and told him all my worries. Who knew that after crying and venting, my emotions were all gone, and I happily resumed training on the second day.

My second psychological fluctuation period of weight loss occurred from 170 catties to 160 catties. At that time, I was irritable and didn't like anyone, and I wanted to quarrel with anyone I saw, but it was fine after venting. Soon, the process passed.

The third psychological fluctuation period of weight loss occurred from 160 catties to 150 catties. At that time, I It was very depressed. I didn't want to see people or talk to others, and I didn't even want to go to the gym, let alone exercise. It was like suffering from autism. It was my coach who taught me and reasoned me to return to the training ground.

The last psychological fluctuation was between 150 catties and 140 catties. After nearly 4 months of training, I achieved great success and saw the results of weight loss. At this time, I couldn't help feeling satisfied. It was this little psychological change that caused my mood to fluctuate. At night, I felt uncomfortable and uncomfortable, so I infinitely magnified some of the pain in my body. I thought, why am I? I am so thin now. I am already very content. Is it necessary to continue to torture myself like this? I don’t know how long I thought about it, and I slowly fell asleep. But when I woke up the next day, my thoughts changed again. I felt that being a person, especially men, should have a bit of perseverance, and there should be a beginning and an end, so just like nothing happened, I returned to the training ground and started the final stage of sprint. This situation repeated several times, but I finally persisted.

My entire weight loss process took 120 days and successfully lost 70 kilograms of fat. In fact, I increased the proportion of strength training in the third month because I not only wanted to lose myself, but also a strong and strong body So I only lost about 3 kilograms in the third month.

In weight loss, I found that the most important thing to succeed in losing weight is not to give up or persist. It is difficult to lose weight. In fact, it is difficult to persist. For example, during the 4 months of losing weight, I almost always ate the same food (there is an exception on Sunday), did not accept any social engagements, did not touch the drink, and controlled my mouth. Here, I want to tell my friends who want to lose weight: during weight loss, you should not always be hungry, but to ensure sufficient nutrition, otherwise you will not have the energy and energy to exercise? Of course, you must eat scientifically, strictly control the intake of total calories, and eat low-fat, low-oil, low-salt, low-sugar, large-sized and low-calorie foods. This means that three points of weight loss depend on training and seven points of weight loss!

In fact, during weight loss, I didn’t live a life of asceticism. According to my diet control, the coach will arrange for me to relax my stomach and enjoy a delicious meal every Sunday, which prevented me from missing food too much, so after the suspension of training, I did not eat or drink a lot. Now, I weigh 140 kilograms, visceral fat percentage 8%, body fat percentage 20.2%, and basal metabolism of 1780 thousand The physical age has dropped to 34 years old. Moreover, through my own efforts, I have become an indoor bicycle coach.

I summarized my experience in losing weight into five points: 1. As long as I want to lose weight, I must take action immediately and not hesitate. 2. Aerobic exercise and equipment training are indispensable. 3. Be sure to control your mouth in diet and eat more low-fat, low-salt, and low-sugar foods. 4. Have the determination and perseverance to persevere. 5. Be sure to choose Choose a professional and excellent personal trainer who is serious and responsible for work.

My weight loss training plan is divided into 4 stages, that is, one stage per month

The first stage is the adaptation and recovery stage

The main focus is aerobic training, combined with appropriate strength training, 1.5 hours a day. Strength training is mainly composed of deadlifts, bench presses, and squats.

Breakfast: 3 to 4 spoons of cereal (no sugar), 2 eggs, 1 vegetable. Chinese food: 1 protein , 1 vegetable, 1 carbohydrate. Dinner: 1 protein, 1 vegetable. Add meal: choose one of milk, soy milk, and apples.

The second stage is the fat loss training stage

The main focus is strength training, and bicycle aerobic training is supplemented. Strength training is mainly based on deadlifts and squats. Squats and deadlifts are 4 times a week, once every other day. squats are divided into two types, one is light weight, 30 kilograms in a group, 20 times per group, do 10 groups. The other type is a large weight, 70 kg in each group, 8 to 10 times, and 8 groups. The deadlift is to gradually increase the weight, from 40 to 90 kg, 15 times, and 10 groups. The other training is bent leg curl, pedal up, and bench press. The weight ranges from 20 to 40 kg, 20 times, and 3 groups.

Breakfast: 1 to 2 slices of bread (no sugar), 3 eggs, and 1 vegetable. Chinese food: protein 1 serving, 1 serving of vegetables, a small amount of carbohydrates. Dinner: 1 serving of protein, 1 serving of vegetables, and 1 low-sugar fruit.

The third stage is muscle building and repair training

The main focus is squats, deadlifts, and chest pushing, and cooperate with Pilates and bicycle training. The maximum weight of squats is increased to 90 kg, 10 times per group. Do 8 sets. Deadlifts range from 30 to 90 kg, 15 times per group, do 10 sets. Biking for half an hour a day, Monday every week One-hour bicycle training and one-hour slow walking training.

Breakfast: 2 to 3 slices of bread (no sugar), 4 eggs, 1 vegetable, 1 carbohydrate. Chinese food: 1 protein, 4 eggs, 1 vegetable. Dinner: 1 protein, 1 vegetable, 4 eggs, 1 low-sugar fruit.

The fourth stage is the fat reduction and shaping stage

This stage is mainly strength training, supplemented by bicycle aerobic training. The maximum weight of squats and deadlifts The amount reaches 100 kg, and the bench press reaches 50 kg. Parallel bar arm flexion, barbell curl, arm burping, etc. are auxiliary training. Half an hour of bicycle training every day, 1 hour high-intensity bicycle training once a week, combined with Pilates exercises.

Breakfast: 3 to 4 spoons of cereal (no sugar), 1 to 2 slices of bread, 2 eggs, 1 vegetable. Chinese food: 1 protein, 1 vegetable, a small amount of carbohydrates. Dinner: 1 protein, 1 vegetable.