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A simple diet and exercise plan can help me lose 15 pounds of muscle

Anthony Makins, 31, from London, and Men’s health How to be trapped indoors during a pandemic and how to initiate a healthier lifestyle.

I have always been decent and have been to the gym since I was 16. But after graduating from university, I have been trying to maintain my physical fitness level at that time, when I was doing a lot of boxing training. . In the past few years, I made some resolutions, but they all ended in failure. These resolutions restored me to a certain weight and reduced my body fat to a level where I can really see my abs again.

I did not pay enough attention to my diet. I often overeat on weekends, usually junk food. Although very active, looking back, I didn̵

7;t exercise in the gym as I thought.

The turning point appeared in early 2020. This seems to be the third year in a row that I cannot achieve my New Year’s resolutions. I felt frustrated and started to look at what I did in gm and consider whether I had been training errors. I really think, considering that I have spent more than 15 years of time and money in the gym, I should be in a brilliant state, otherwise what am I doing there?

I did some research, purchased two UP Fitness books about diet planning and training plan design, and made some adjustments to my gym routine and diet. But it wasn’t until the gym closed in March that I was forced to close. I was really forced to make changes and focus on my exercise and diet to ensure that I can still make progress while training at home. I decided to use the gym membership money I saved to try UP Fitness’s LiveUP coaching program.

For the past week, I have lifted weights on the chest, back, shoulders and legs every day for four days. I have been doing the same exercise for a few months without seeing any changes, so it feels like I have to do it just to maintain my body, which means I sometimes lose motivation and treat it as a trivial matter. I hate aerobic exercise and never really do it unless I am training something specific, such as triathlon, and when I start cycling to work, I cannot do it every day.

The main changes in my training include reducing the frequency and intensity of training so that I have enough time to recover. I also changed my exercise mode to full-body exercise and started super setting all exercises. And I am usually more active every day, and I can reach 12,500 steps per day without special aerobic exercise. My plan changes every month, which makes it interesting, and I make sure to improve my performance every time I train and let the gym know that I can’t work hard anymore.

I thought I was a healthy dieter, but in retrospect, I ate too much protein (shaking 2 times a day) and often felt bloating. I have been cooking and preparing meals for several years, but between meals I regularly make snacks on protein bars and nuts, and then eat pizza and curry on weekends. Now, I have to eat four meals a day, and don’t eat snacks, because they will fill me. I measure my food based on the serving size of the food group, which makes it easier to track my macronutrients and gives me more flexibility when dining out. I have learned a lot about how to build a sustainable, calorie-free and balanced diet, and how to combine nutrition with training for maximum results.

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During the lockup period, I lost 15 pounds in 11 weeks, from 173 pounds to 158 pounds. After that, I started to increase muscle mass. I feel stronger. I am also looking forward to every training session, and I really enjoy every exercise and progress I have made. And I’m not done yet: my next goal is to try to build more muscles, although I find that once I lose weight, it is actually much slower and more difficult than losing weight at the beginning!

My biggest secret is to make sure that you are improving your performance every week: you should leave every class, knowing that you can never do it again. There is no formal cheating and no distraction. You also need to adjust your diet in order to stick to it. It should be sustainable enough that you don’t have to cheat on weekends. Finally, even in the first few months, consider investing in a good trainer to get you on track. Compared to all the money you might spend on fitness members, this is a drop in the ocean.

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