Fitness exercise diary

The body fat rate will be reduced by 2-3 percentage points, and the basic strength will be increased by about 30%. The waist, abdomen, arms and other areas prone to fat accumulation will be visibly tightened, but it will never be possible to develop the "eight-pack abs" and "peach butt" in the marketing account, and it is impossible to change the natural skeleton shape.

Today is my 97th day of continuous fitness. When I just came out of the gym, the quick-drying clothes on my back could squeeze out water. The iced American style I bought at the convenience store downstairs was still steaming. On the way home, biting the straw, I happened to bump into the girl I applied for the card with before and complained, "I have been practicing for two months and there is no change. I don't want to come again." I wanted to write down my feelings during this period.

When I first applied for the card, I was anxious to get results. I caught up with the old players in the gym and asked them how to practice the fastest. Brother Li, who competed in bodybuilding competitions, patted his chest and said that newbies have to increase their frequency during the welfare period. Practice 6 days a week to hone muscle memory, and progress faster than anything else. I believed it, and I insisted on taking two hours of exercise every day after get off work. As a result, I developed acromion impingement in the third week. It hurt even to lift my arms and put on clothes. I asked a friend who does exercise rehabilitation to see it. He rolled his eyes and said that you are an office worker who sits for 10 hours a day. Your lumbar and cervical vertebrae already have compensation. If you practice four days a week, it will cause trouble for the joints. Later, I simply adjusted my plan. I did chest and back pulls to do shoulder exercises on Mondays and Wednesdays, squatted to do core exercises on Fridays, and went swimming for an hour on Sundays if I wasn’t too tired. On the contrary, last month my deadlift increased from 20kg to 50kg for sets. Last week I dug out the high-waisted jeans I bought last year. Two fingers can be inserted directly into the waist. No one can be fooled by the real progress.

When it comes to eating, I have a lot of feelings about it. When I started watching fitness videos, the two groups of people had a huge quarrel. The low-carb people said that if you cut off rice and sugar, you can lose 10 pounds in half a month, and the high-carb fitness people said that you must replenish refined carbohydrates after training, otherwise you will lose muscle and your basal metabolism. I first tried low-carb for half a month. I ate chicken breasts, broccoli, and lettuce until I felt sick to my stomach when I saw the green color. I did lose 3 pounds, but every time I did the deadlift set, I got black eyes. Last time I almost hit my foot without holding on to the bar. Later, I simply let go and started eating multi-grain rice normally. As long as I didn't show off half a plate of braised pork, I would be fine. After practice, I could even eat half an ice banana. My body fat didn't increase this month, and my training status was very stable. Last week I was practicing hip thrusts with 40kg sets. The personal trainer next to me who wanted to sell me a class came over and pointed out my mistakes, saying that my knees were buckled in. I took out my mobile phone to show them the details of the movements that the rehabilitation therapist had adjusted for me to adapt to my XO-shaped legs. They left in silence, which is quite funny when I think about it.

It’s not that I haven’t touched fish before. I had an appointment to do leg training last Wednesday. When I got home from get off work, I collapsed on the sofa and watched mukbang. I couldn’t help but ordered a spicy dish and showed off half a box of iced watermelon. The next day, I weighed in and gained a pound. When I went to do leg training, I was very energetic. I squatted 5kg more than before. Damn, fitness is not a college entrance examination. There is no need to force myself to be an ascetic. From the beginning, I just wanted to wear a small skirt to look better. I don’t have to worry about counting calories when eating hot pot. Now I can wear a skirt one size smaller. I went to a buffet with friends last week and showed off two plates of meat without losing weight. It’s already enough.

Oh, yes, I went downstairs in the community and drank almost all the iced American. The wind blew a chill down my back, so I planned to go upstairs to cook a bowl of tomato and egg noodles, and add a braised egg to replenish the protein. I'll weigh myself again tomorrow when I wake up. Anyway, I still have half a bottle of whey protein powder left to drink, so I'll just practice slowly, no need to rush.