At the age of 40, I found that in recent years, there has been more and more excess flesh on my limbs and belly, and my weight has soared from the original 125 pounds to 156 pounds. During a physical examination, it was found that blood pressure and blood lipids began to exceed the standard. In order to lose the excess flesh on my body, I started to lose weight and shape my body and develop muscle lines.
Now I will tell you how I reduced my body fat percentage from 28% to 18% and lost 26 pounds in 5 months.
Originally, I was used to sitting for long periods and taking no more than 5,000 steps a day. My physical fitness became worse and worse, and my body fat percentage became higher and higher. And a body with obvious muscle lines is also what I have always envied.
In order to lose all the excess flesh and develop abdominal muscles, chest muscles, and muscular arms, I began to customize a fitness plan (training + diet) for myself.
In terms of exercise:
I do aerobic exercise on Mondays, Wednesdays, Fridays, and Sundays, such as 40-50 minutes of running, aerobics, or playing ball training. Arrange exercise according to my own interests. Ensure that the number of daily steps is between 8,000 and 10,000.
On Tuesdays, Thursdays, and Saturdays, I will arrange resistance training. During resistance training, I will choose compound movements such as squats, bench presses, shoulder presses, deadlifts, lunge squats, back extensions, push-ups, parallel bar dips, sit-up curls, and push-up mountain climbers. Each movement is done in 4-5 sets of 10-15 repetitions.
In terms of diet:
I changed my eating habits.
I gave up bad habits such as drinking alcohol, eating snacks, fried foods, and high-sugar foods. I stayed away from various dinners and late-night snacks and began to learn to eat three meals on time, maintain a fat-loss diet combination, and have a light diet with a combination of three parts meat and seven parts vegetables.
For breakfast, I eat like this: 2 boiled eggs or poached eggs, one corn (or 2-3 slices of whole wheat bread), a cup of sugar-free soy milk (skimmed milk) + an apple (half a pitaya).
For lunch, I usually eat a piece of pan-fried chicken breast, 200g of stir-fried seasonal vegetables (cabbage, broccoli, lettuce, kale, cabbage, etc.), and a sugar-free steamed bun (or a fistful of mixed grains rice).
For dinner, it is a fistful of boiled shrimp (or steamed fish), a bowl of tofu and kelp soup, and a portion of stir-fried bitter gourd (or stir-fried winter melon).
Sometimes when I have a craving and really want to eat something, I eat a cucumber or a steamed sweet potato to satisfy my craving.
In 5 months, I lost 26 pounds. Now my weight is 130 pounds, and my body fat percentage has dropped from 28% to 18%.
Many people did not expect that I could lose weight so quickly in such a short time and show faintly visible muscle lines. They all cast envious glances and want to learn from me.
Many people think that I took some shortcut. However, the truth is that a good figure requires self-discipline and perseverance like a ascetic. Move your legs and control your mouth, and only then can time reward you with a better self.
In the past, when I was obese, I always had backaches, snored while sleeping. Now my belly is gone, sub-health problems are eliminated, high blood pressure, high blood lipids, and high blood sugar have returned to normal, and I don’t snore while sleeping anymore.
In the past, I dozed off and felt lethargic during the day and looked very greasy. Now I am full of energy, much more capable, my mind reacts faster, and my work efficiency has also improved.
This is the difference between fat people and thin people. No one will feel whether you are excellent inside through a layer of fat. Only by getting rid of all the excess flesh and losing weight can you become the envy of everyone and transform into a better self.
