Home fitness and weight loss plan

Create a caloric deficit of 3,500-5,000 calories per week, coupled with 120-180 minutes of "strength + aerobic" mixed exercise 3-5 times per week, and 7 hours of sleep a day. Only a yoga mat is needed for the whole process, and even an old carpet can be replaced.

When I was locked down at home last year, I went through a series of pitfalls of losing weight at home. In the first week, I followed the "Lose 10 Kilograms in 7 Days" program online. I danced at high intensity for 40 minutes every day and ate only boiled vegetables. On the third day, when I was squatting on the floor to pick up things, my vision went dark and I almost fell over. The neighbor downstairs even knocked on the door twice, saying that I danced so hard that the chandelier in her house shook. Later, I asked Fa Xiao, who was a personal trainer, and found out that those quick plans were all for fitness bloggers preparing for competitions. Ordinary people would only destroy their bodies if they tried hard, and it would be too painful to persevere, causing them to rebound faster than they lost.

When it comes to this, there must be some people who want to argue. Aren't there many people on the Internet who say, "Seven points of weight loss are eating and three points are exercising. If you are exercising, you might as well eat one less bite." There is another school that says that you must train for strength, otherwise you will lose muscle and your basal metabolism will be broken, and you will rebound sooner or later. In fact, both sides are right, it's just that they are suitable for different groups of people. If you usually eat takeout, drink milk tea with full sugar, and eat hot pot three times a week, then there is really no need to rush to exercise. First, replace the full sugar milk tea in your hand with sugar-free, use less oil for cooking, and replace the white rice at night with half a portion of brown rice. You can easily save 300 calories a day and lose 2 pounds in two weeks without sweating. But if you eat less and your weight stays at the same number for two or three months, you really need to exercise more, otherwise the plateau will make you doubt your life.

Oh, by the way, there is a fierce quarrel between the two sides now about whether or not calories should be counted. One school of thought says that basal metabolism and the thermal effect of food must be accurately calculated, even if the difference is 10 calories. ； The other group says that it is a pure waste of time, and the calculation is enough. I have tried both. If you don’t mind the trouble and like meticulous management, there is nothing wrong with using a food record app to record it every day. ； If you are like me and get confused when seeing numbers, then use the "hand measuring method": one fist of staple food for each meal, two fists of green leafy vegetables, one palm of protein (eggs, lean meat, fish and shrimp all count), and stop eating when you are seventy percent full. That's right. My cousin just followed this method last month. She gets home from get off work from 9 to 5 at 7:30, takes a half-hour break after eating, and starts practicing at 8:10. She first does 10 minutes of ropeless jumping to warm up. If she is afraid of making noise, she switches to stepping and high-fiving, and then uses two 2L Coke bottles filled with water as a Dumbbells, 20 minutes of shoulder, back, hip and leg exercises, 15 reps of squats and 4 sets of bent-over rowing. Finally, dance with Liu Genghong for 15 minutes of low-impact "My Father-in-law's Migraine", and then stretch for 5 minutes. It's only 50 minutes in total. After taking a shower, I catch up on two episodes of the drama at 9:30. Now after 3 weeks of training, I have lost 4 pounds and my waist circumference is 3 centimeters smaller. I can still go out to eat hot pot with friends on weekends without suffering at all.

I have followed the trend and bought many home fitness gadgets, such as fat-removing machines, abdominal slimming machines, and suspension training belts. They were all charged with IQ taxes. They were left to gather dust at home for two years, and were packed and sold to a scrap collector for the last 20 yuan. There’s really no need to do all those fancy things. If you find strength training boring, just follow the square dance video for half an hour. If you feel Pamela is too tired, just do squats against the wall for 10 minutes. Even if you do a few sets of sitting calf raises at your workstation when fishing at work, it’s better than lying down. There’s no need to copy other people’s timetables. I’ve tried practicing on an empty stomach in the morning before, and the weight dropped quickly. However, I suffered from hypoglycemia and was so dizzy after practicing that I couldn’t even eat breakfast. Later, I changed to practicing in the evening and it felt much more comfortable. There was no need to embarrass myself for the “optimal solution” online.

Oh, and don’t weigh yourself every day. I used to weigh myself eight times a day. I drank an extra glass of water and was so anxious that I couldn’t sleep even if I weighed two ounces. Later, I changed it to weighing myself once a week on an empty stomach every Monday morning. I only looked at the weekly weight changes, and my mentality became more stable. After all, it’s normal for your weight to fluctuate by two or three pounds. You can’t feel like you’ve failed to lose weight because you gained two pounds after eating hot pot today, right?

In fact, in the final analysis, there is no standard answer to losing weight at home. The plan that you can stick to is the best plan. Don't listen to what others say about how long you must practice for enough time or what you must eat. If you take two more steps today than yesterday and drink one less cup of full-sugar milk tea, you have already won. After all, the purpose of losing weight is to wear nice clothes and eat more delicious food, not to make yourself suffer, right?