减肥去健身房，每次锻炼一个半小时，多久才能甩掉二十斤肉？英文双语对照

有需要减肥的可以看一看哦，怎样在5个月之内减掉55斤，体脂率从27降到12

和大家说一下我的情况吧，我是91年出生的的。我最胖的时候185斤身高170cm。16年7月份到11月份花了5个月时间就减了55斤，从一个185斤的小胖子变成了一个130斤具备6块腹肌的单车教练（17年初从事单车教练）。目前稳定在135斤，目前体脂率11,12左右，为了使大家少走弯路，和大家说一下我的经验吧。

减肥的话是说白了就是，就是让你身体支出的热量大于你摄入的热量，好比你的身体是这个水池要让你排除的大于进入的水量，这样就减下去了。总结起来要不就是增加排除的量，要么减少摄入的量，这两种方法。

第一个方法，如果想要单纯的减肥的话那么你就减少晚上的饮食，能吃多少就吃多少，尽量少吃，可以不吃就不要吃要感到有饥饿感。这样的话也可以瘦下来，好多人说吃饱了特别爽，不要把你的胃撑大。我现在晚上上完课后就是一包纯牛奶加上一个水煮鸡蛋。

第二个方法，就是锻炼加上饮食控制。第一个方法瘦下来之后没有型，第二个方法锻炼加上饮食瘦下来身材会更棒。需要饮食控制的特别合理，不要熬夜，再加上坚持不懈的锻炼。这样的话，你的身体会更加健康。饮食控制不等于节食，他其实相当于让你排出的东西多，摄入的东西尽可能去减少一点或者是不变。比如，我们自身会减少摄入饮食，如果你减少摄入的量多了那么你的身体会给你一个信号，会低血糖之类的，要在合理的范围之内去减少饮食，最主要的是得会吃。

我呢当初进健身房每周三练，后期5天训练到后期每周练6天休息1天。

一开始先做15分钟热身，然后加上单车（只会骑莱美的，不骑行花式费），搏击操，cx核心训练等各种团操课程，通过瑜伽拉伸放松。期间训练得随时调整。我们的肌肉是有记忆的，需要去通过不同的方式去刺激，效果才会更棒。这个就不详细讲述了哦，有需要的话私聊哦??

如果超重的话减少跑步还有爬楼梯，打篮球这种运动，会非常伤膝盖。

练完之后，肌肉必须保证充足得拉伸放松。一方面必须让你的肌肉修整，另一方面必须得让你的肌肉线条更好看，不要练成死肌肉?。

你的身体必须休息好，才会有足够的精力去训练，千万不要相信熬夜会瘦之类的。再说熬夜，如果熬夜的话是瘦不下来，会让你的身体更加浮肿。你的体重不会下降，有可能下降一点，后期肯定会反弹。有的人熬夜之后吃的会更多，体重有可能会上升。

三分练，七分吃。饮食必须控制好，不然的话你会越减越重，无论是增肌还是减脂都是需要控制饮食的哦??

热量高的食物比如：麻酱，猪肉（深色肉），油炸类视频，腌制类食品，火腿，香肠，花生，瓜子，淀粉类高的蔬菜，面食，含糖类比较高的食品，蛋糕?零食之类的，味道越吸引人的热量越高。和大家说一下怎么看热量，我们去超市买东西，都会看到说明那里含有多少千焦，大约4.2焦等同于1卡路里。

热量低的食物：玉米，黄瓜，西红柿，苹果，雪梨，鸭梨，芹菜（粗纤维），鸡胸肉和鱼肉（浅色肉和无色肉）等等。

我原来健身的时候，每天吃6顿饭，每一顿吃6成饱。在这里就不给大家一一列举了，内容太多了，如果有想要交流的，可以和大家说上好几天了呢，有想要问的私聊哦。

再给大家说一个养生的知识吧，早上起来我们会习惯去上厕所，你的排泄物粘在马桶上面，说明你的身体有了湿气，脾胃需要去调节一下。

比如我们的饮水量，饮食怎么搭配，都有科学依据。如果大家有兴趣的话我们再聊哦??

其实减肥的话还得看年龄，但一定岁数之后你的代谢量跟不上了，肯定减脂还有增肌的效果就没有那么好了，最重要的是你要提高你的基础代谢（基础代谢指的就是你什么也不干，身体自然消耗得量）。

人的身体机能随着年龄不断上升，基础代谢就会降低，所以为什么我们男性到30岁了，和原来吃的一样多，身体发胖的原因。

如何提高基础代谢呢。一般的方法就是保持充足的睡眠，饮食控制好，肌肉拉伸好，多喝点柠檬片泡的水，或者绿茶。

最主要的就是一定要保持身体健康，这是我们的前提，不要为了瘦下来就损坏身体的健康，这是我们健身的初衷哦，这就是健身和竞技体育的区别。大家应该有所了解，凡是竞技运动员都是一身伤病，我们健身就是身体健康的前提下锻炼，这是本质。

想要更好的减脂的话心率一定控制好，不是出汗越多，减脂约好。需要把心率控制到80%，（202—生理年龄）×80%这个数据就是你最好的减脂数据。有的是用220—生理年龄这个是有争议的，我们教练培训还有查阅书籍以202为准得哦。

Those who need reduces weight is OK have a look, how be in 5 months decrease 55 jins, body fat is led from 27 fall 12

The condition that says me with everybody, I am born 91 years. When I am the fattest 170cm of 185 jins of height. Spent 5 months time to decrease 55 jins to November 16 years July, turned into 130 jins of bicycle trains that have 6 abdominal muscle from a 185 jins young fat person (17 the beginning of the year are engaged in bicycle coach) . At present stability is in 135 jins, at present body fat is led 11, 12 the left and right sides, take roundabout way to make authority little, the experience that says me with everybody.

Spoken parts in an opera is if reducing weight is, the quantity of heat that lets your body defray namely is more than the quantity of heat that you absorb, the body that is just like you is this cistern should let what you eliminate be more than entered water amount, decrease so went down. Summary rises otherwise increases the amount that exclude namely, or reduces absorbed amount, these two kinds of methods.

The first method, if mean the pure word that reduce weight so you reduce the food and drink in the evening, can eat how to much eat, eat less as far as possible, need not not eat should feel have hungry feeling. Such word is OK also thin come down, a lot of person says satiate special bright, do not fill your stomach big. A packet of pure milk is after I finish a lesson in the evening now add a water to cook an egg.

The 2nd method, take exercise namely add food to control. The first method is thin after coming down, do not have model, the 2nd method takes exercise add food and drink thin come down the figure will be stronger. Need food pilot is particularly reasonable, do not stay up late, plus unremitting take exercise. Such word, your body will be more healthy. Dietary control is equal to be on a diet, he is equivalent to making the thing of your eduction much actually, absorbed thing decreases as far as possible changeless perhaps. For instance, our oneself can decrease absorb food, the amount that if you decrease,absorbs became much so your body can give you a signal, of meeting hypoglycemia and so on, should be in reasonable range go reducing food and drink, the mainest is can eat.

I enter gym at the outset every week 3 practice, later period trains later period 5 days to drill every week 6 days rest 1 day.

Do 15 minutes of warm up first at the beginning, add bicycle next (can ride Lai beauty only, do not drive a cost that spend type) , strike hold, all sorts of groups such as Cx core training operate course, loosen through gem gal drawing. Training must be adjusted at any time during. Our muscle has memory, need goes be stimulated through different kind, the effect just is met more marvellous. This is not told about in detail, does the word illicit that there is need chat? ?

If overweight reduce ran to still have climb stairs, play basketball this kind of motion, knee of can special injury.

After practice is over, muscle must assure to get drawing to loosen amply. Must let your muscle nap on one hand, must get the muscle line that allows you on the other hand more good-looking, do not want practice to become dead muscle? .

Your body must have rested, ability can have enough energy to train, must not believe to stay up late of can thin and so on. Stay up late besides, if stay up late it is thin no less than coming, the body that can invite you is more bloated. Your weight won't drop, drop likely a bit, later period can rebound for certain. The meeting that after some people stay up late, has is more, weight can rise likely.

Drill 3 minutes, eat 7 minutes. Food must have been controlled, otherwise you can decrease heavier more, is no matter be,add muscle or reducing fat of need control food? ?

The food with fast quantity of heat for instance: Sesame paste, pork (brunet flesh) , deepfry kind video, souse kind food, ham, banger, earthnut, melon seeds, amylaceous kind of tall vegetable, cooked wheaten food, contain carbohydrate to compare fast food, cake? Of snacks and so on, the quantity of heat with more absorbing flavour is higher. Say how to see quantity of heat with everybody, we go to a supermarket shopping, can see how much be contained over there the specification 1000 anxious, about 4.2 anxious be equal at 1 calorie.

The food with low quantity of heat: Corn, cucumber, tomato, apple, xue Li, a kind of pear grown in Hebei Province, celery (crude fibre) , pigeon breast flesh and cruelly oppress (light color flesh and colorless flesh) etc.

I am original fitness when, eat a meal 6 times everyday, each eat 6 into full. Did not list one by one to everybody here, content is too much, if have those who want communication, can say on several days with everybody, the secret that wants to ask chats.

The knowledge that says a preserve one's health to everybody again, rise in the morning our meeting habit goes going up toilet, your fecal stick in closestool above, the body that shows you had fungus infection of hand or foot, taste needs to adjust.

For instance our water quantity, how food is tie-in, have scientific basis. If everybody has fun at do we chat again? ?

The word that reduces weight actually still must see the age, but your metabolization quantity does not follow after certain age went up, it is so good to decrease fat to have still the effect that adds muscle is done not have for certain, the most important is the basal metabolis that you want to raise you (what basal metabolis points to is your whats do not work, body nature is used up so that measure) .

Body function of the person rises ceaselessly as the age, basal metabolis can be reduced, what think what our male goes to 30 years old, with what eat so euqally much, the reason of body get fat.

How to raise basal metabolis. Common method maintains enough sleep namely, food has been controlled, muscle drawing is good, the much lemon that drink a dot piece the water of bubble, or green tea.

Must keep the most basically healthy namely, this is our premise, not for thin come down to damage the health of the body, this is the original intention of our fitness, this is fitness and athletics gymnastic distinction. Everybody should understand somewhat, always athletics athlete is a suit injury, our fitness takes exercise below healthy premise namely, this is substaintial.

Want the better word heartbeat that reduces fat to had been controlled certainly, not be to perspire more, decrease fat to agree. Need controls the heartbeat to 80% , (202, physiology age) × this 80% data are the your best data that reduce fat. Have a plenty of with 220, physiology age is this open to question, our coach grooms still have consult book with 202 be gotten to allow.