Someone,Skiing Experience:3Days,Zhejiang’s Damingshan1.5Days,Changchengling1.5Days.
Skiing Achievement:On the first day at Changchengling,Driven by a determination to not fear falling,And a determination to not fear falling again,I managed to ski down the advanced slope.
Getting to Changchengling wasn’t easy for me, asthere were neither flights,nor trains.Back at my base thousands of miles away,Touching my body covered in bruises,I reflected on the pain,And scoured the internet,Looking for a master.Heh,But perseverance pays off,I discovered Lvye (Green Field),And found my community.After lurking for many days,I gained a lot.In order to carry forward what the community has given me,The spirit of our organization,I hereby present a recent article on my weight loss journey over the past few months, asa token of allegiance,to play the long game,and hook the master.hehe,If this little piece of insight can be of any help to you,you must guide me well this winter,or else it’s not over.(Rest assured, everyone,Although this person may not be young,they have always loved sports,and are agile and fit,with an outstanding learning ability,making them a great prospect for development).
After reading this post,please be sure to answer the questions that follow,or else it’s not over!!!
Enough small talk,Let’s get to the main course,First, the results.
As for skiing, I’m still a newbie,But when it comes to weight loss, no bragging,the results are truly impressive,The effect is rock solid.
Height: 177cm.
2012Year11Month, weight,Net weight approximately88kg(Gross weight92kg),Waist circumference103cm
2013Year3Month15Day weight,Net weight75kg,Waist circumference86cm.
(Latest data,73kg,Waist circumference83cm,Directly hitting the standard weight:177-105=72kg)
Performance summary:100Approximately one week,Weight loss12kgAnd above,Waist circumference reduced by17cm,Neck circumference changed from42cmto38cm.During this period, both New Year's Day and Spring Festival — two habitual weight-gain periods — were passed.
Positive effects:Sleep time decreased,But energy actually increased,No more yawning non-stop during work meetings;Though not as light as a swallow,But no longer clumsy.
Negative effects:All pants\Shirts are all facing retirement,What’s even more regrettable is,In early winter last year, when just beginning to plan the weight loss journey,I splurged a bit.,Decided to get one without hesitation.PAL ZILERIA leather jacket.,Before even finishing winter,,it turned into a cape..This,is the most expensive outfit we've ever had in our history.,A heartbreaking story.,How could anyone not...!
Reflecting on how the achievements were made,,they came extremely hard..I revived the habit of diligent study at work,,read over ten fitness and weight loss books,(mostly by those Americans,),then tried them repeatedly on my rather large body.,Experiencing,\pondering,\adjusting,,and finally I can boldly say,:that I’ve grasped the true essence of losing weight.,The weight is fully under control..And the most crucial point is,,this method is truly practical,,and easy to accept.. Now, thinking about all the fellow dieters,,I plan to write three pieces on weight loss:: “The Principle Chapter”\“The Diet Chapter”\Fitness Chapter⟩,Hoping to help those striving to lose weight stay away from obesity,And achieve a new body.
The following is the grand unveiling of the first chapter:The Principle of Weight Loss
The content of this article,May challenge the general public’s understanding of weight loss,Please read carefully and reflect on it.
1\Do not starve! (You read that right,Losing weight absolutely means you must not starve,The reasons will be explained later)
2\Eat a reasonable diet,Be sure to eat three meals on time,Or even more frequent meals.
Breakfast: Carbohydrates(Oatmeal\Bread\Steamed buns\Noodles, etc.) + Protein(Such as eggs)
Reminder:Under the same conditions,Skipping breakfast will definitely make you fatter than eating breakfast,The reasoning is the same as the previous point,Detailed explanation will follow later.
Lunch: Eat normally,But try to eat less,Especially reduce fat intake
Dinner: Do not consume any carbohydrates,Only eat vegetables,Such as leafy greens and low-fat proteins(These can be meat,Or other protein sources,Such as freshwater fish\Seafood, etc.),Emphasize eating more leafy greens,Control the total amount of meat.
(This principle for dinner is key to the diet,Absolutely do not eat rice\Bread\Steamed buns\Noodles, etc., at dinner)
Snacks:At 10:30 AM10or,3:30 PM,If you feel hungry,You can eat one piece of fruit,Such as an apple\Banana, etc.,Or a handful of cherry tomatoes,A cucumber, etc.,Be sure to eat slowly,Just enough to ease hunger,Don't eat too much.
When you first start changing your eating habits,you may feel hungry at night,In that case, you can have some fruit(but not too sweet),or have some flaxseeds(which are available online),Soak one or two tablespoons in skim milk,and chew them thoroughly before swallowing,After about half a month,once your body has adjusted, you won't need to do this anymore.
Summary:While ensuring you're not hungry,try to consume as little energy as possible.This might sound a bit contradictory,but please think it over carefully, fellow dieters.Because according to the law of conservation of energy,all the energy you consume must be burned off,otherwise it will turn into fat.
3\Do moderate exercise.
Walk for half an hour every day,Don't go below this duration,and there's no need to exceed it either.You can split it into two sessions,walk during lunchtime for15minutes,and walk again in the evening for15minutes.but it's best not to break it down any further.
What?”Is even going to the bathroom at the office considered as having moved around??””This... that...,Let’s talk about something else.,The weather is really nice today.!”
Don’t make excuses for yourself saying you don’t have time..After starting to lose weight,,even if I get home after eleven at night,,we still walk on the treadmill for half an hour..(Don’t run.,The older you get,,the more your weight increases,,and the more damage running does to your knee joints.,Walking causes much less trouble..)
If you’re willing to do some resistance training,,like using dumbbells,\barbells for workouts,,or doing push-ups and such,,that’s of course best.,But if you’re really not interested, don’t force it..
Next,,let’s analyze together the principle of how the body consumes energy.:
Obesity is a process of energy accumulation..From the perspective of human evolutionary history,,this isn’t a mistake.,It’s the result of gene optimization over hundreds of thousands of years..Without this function,,humans might have gone extinct long ago..Because in the primeval forests,,food supply wasn’t stable,,so sometimes you’d eat as much as you could.,Build up energy,You can only endure when you haven't eaten,So you won't starve to death,This ensured the continuation of humanity.But in modern society,due to the excessive abundance of energy supply,normal energy consumption is limited,any excess is likely to turn into fat.And what's more troublesome is,the body has no upper limit for storing fat,It stores every bit that comes in,This gene that once helped us survive,has now become our pain.
In the general perception,there are only two ways to lose weight:One is to starve yourself,The other is to exercise like crazy.
First, we need to confirm,that these two approaches are not wrong,but most methods of implementation are incorrect,because they lack a foundation in physiological science,and even more so, the possibility of long-term practice:
Starving yourself for a long time,can indeed make you thinner,but how many people can stick to it??Moreover, the damage to your body is so great,Is it worth it??!And pushing yourself in the gym,spending one or two hours every day,exhausting yourself to the point of collapse,How could it possibly be sustained in the long term??!
Therefore, these methods are generally only effective in the short term.,But most of them simply remove some of the body's water content.,As soon as you slack off even a little,,your weight will immediately rebound.,Then you lose confidence,,give up on yourself,;and in the end, just let everything go to hell.,If you’re going to gain weight, then gain weight.,Whatever.,Who cares.,We’ll just enjoy ourselves..
Now let’s actually analyze the body’s energy expenditure,to understand why the above two methods are flawed.:
Take75kgan average male, for example.,Depending on daily physical activity levels,,his daily energy consumption is roughly between1800calories and2200calories.,Of that,70%is used to maintain body temperature,,ensure cardiovascular function,,and support the normal operation of internal organs, the brain, and other bodily functions.,10%Another portion is used for eating,\gastrointestinal motility, and other functional activities.,And only20%is used for all-day walking,\work,\household chores, and exercise..So the proportion of energy expended through exercise to total energy expenditure is very low..(Isn’t that strange?,When I first learned about this ratio,,I was also very surprised.,But this is indeed the basic fact.).
Let’s take another concrete example.,For instance, riding a bicycle.,You must cycle at high intensity for a full2hours.(Note,,it has to be high-intensity professional training,,pedaling at least at90or above.,It’s not you leisurely cycling to work.),Only then can the human body possibly burn1000calories..
Now let’s look at the energy content of food.,Take a Big Mac meal as an example..
A Big Mac: 560calories.
Medium fries:312calories.
Medium Coke ⟦32:195card
Such a Chinese meal ensures that most of the day’s energy needs are met.(In the past, I would also add a portion of chicken wings or nuggets.).You see,,there are still two more meals to come..So the energy intake will only be in excess,,not lacking.,It is even more impossible to reduce the internal body fat..
And the energy storage of one gram of fat is9calories,1KGFat is9000kilocalories,Under normal living conditions,how could one possibly lose over ten pounds of fat??!
Anyone can figure that out just using their toes.,Under normal dietary conditions,trying to lose weight through intense exercise,such as riding a bicycle,2for hours might only result in losing2a tiny bit of fat,To lose ten or even dozens of pounds of fat,is basically an impossible task,It’s something that can’t be achieved without extremely strong willpower.
Reading this far,some might think that starvation is the only way?
Wrong!!!
As repeatedly emphasized before,you must never starve yourself to lose weight(Of course,we shouldn’t starve ourselves even if we’re not trying to lose weight).Why can’t starving help with weight loss??This also has to do with human evolution.
In the energy genes of human evolution,apart from what was mentioned earlier,where the body automatically stores energy(i.e., increases fat),there is also a special function:The human body will automatically reduce energy consumption in response to environmental changes..
Under what circumstances?,When will the human body reduce energy consumption??The answer is:”Hunger.”.
As long as the body goes without food for12more than a certain number of hours,,or feels intense hunger continuously for four hours,,the central nervous system will naturally receive a signal::”A famine is coming.,Quickly reduce energy consumption..”In such situations,,the brain doesn’t need to get involved.,The central nervous system will automatically issue commands,,such as lowering body temperature,,slowing down cardiovascular activity,,and energy consumption will be significantly reduced.,Just enough to maintain basic life functions..
This situation is precisely the nightmare of those trying to lose weight.,The hungrier you are,,the less energy your body will consume relatively.;And when you can’t stand the hunger anymore,and eat a big meal,,your body will absorb all the energy at once,,and automatically store it as fat.,Leading to losing weight and then gaining even more..So when some people find they’re getting fatter while dieting,,it’s not an illusion.,It’s an inevitable result.,Because the method is wrong..or even if you don’t gain weight,you simply can’t lose it either,only a very small number of people with strong willpower
the person,can indeed persist for a while,and force themselves to get thin by starving,but as soon as they relax even a little,the weight bounces right back,and it’s all over.
And as for us, in order to lose weight,apart from controlling energy intake,one important thing to keep in mind,is to trick the central nervous system:into thinking there is no famine,and that it’s okay to use energy boldly.so at any time,you must not let your body experience intense hunger,This is a basic prerequisite for wanting to lose weight.
Having said that,we have finally come to the main point,how to lose weight?
Actually, it’s very simple: everyone has a natural weight-loss machine,and that is your body.
under normal circumstances,even if you don’t do any intense exercise in a day,you still burn over a thousand calories,if you control your energy intake,and maintain a certain amount of exercise,you’ll lose weight every day100A body weight of 420 grams is entirely possible(This is based on males,Females might have slightly less).
The energy in the body,is stored in three ways,The first is the direct energy derived from digested carbohydrates,The second is fat,The third is protein.And the body has an order of priority,for using that energy:
It uses carbohydrates first,as they are direct energy,and the fastest to be used;
When there are no carbohydrates left,it then uses fat,converting body fat into energy;
When there is no fat left,it finally uses protein,which is muscle.
By making good use of this order,lies the foundation of weight loss.
During the day,everyone needs to work,so a certain amount of energy intake is necessary,Therefore, breakfast should include carbohydrates,as they are quickly digested,and turned into energy,to ensure the energy needed for daily work and activity;But avoid carbohydrates at night,After going to sleep at night,There is no source of energy(After meat is digested,,it becomes amino acids,which are mainly used to replenish and maintain muscles,and will not directly turn into energy),Then the body has no choice,but to draw on body fat,to meet the needs of the organism.That's exactly what I planned,This is exactly what we want.Every day,Every night,over and over again,and you can watch your body gradually change,from being pot-bellied,to becoming dashing and graceful.
Hahaha,Hehehe...
”Hey,fellow dieter,I know you're happy,but you should also mind your image,Don't let your drool drip onto the keyboard.”
Now let’s talk about why you need to walk for half an hour every day.Because if the body remains inactive for long periods,many functions and muscles will lose vitality,which is not only bad for anti-aging,but also not conducive to burning more energy.Note,this does not refer to the energy burned by walking,That's not a lot.,The key lies in activating the body.,Even if you gain just a little more muscle,,it will maximize your basal energy expenditure..In fact, the amount of muscle you have,is crucial for burning energy and losing weight.,We’ll discuss this point in detail in the fitness section..
The theory part is done.,But this is just one person’s opinion.,Please take it as a reference only.,Don’t take it too seriously..More importantly,,everything you gain,comes from your own actions.,Start now.!
Also,,the planned diet and fitness sections,please bear with us, fellow dieters.,Wait patiently..One reason is that work has been very hectic lately,,and I haven’t had any free time.;Another reason is that, out of responsibility to you all,,I need to ensure the quality of the content.,All methods need to be repeatedly tested,.and I won’t release anything,until I’m sure the conclusions are correct..
Now it’s my turn to ask a question.:
Question 1:
To improve skiing skills as quickly as possible,,I plan to get the gear ready first.,No need to say much else,The key lies in the board and the boots.I've read several posts,My intention is as follows:
Snowboard: Fischer P 800
It's said this all-mountain board is especially good for improving technique,For someone at our beginner level,Would it be suitable??Also, how long is the board??
(Height177,Weight according to71kg.)
If this model isn't suitable,Then what models are good for learning?,Is it necessary,To buy several boards in stages?,We can accept that.
There's only one goal:To improve skills as quickly as possible.
Snow boots: Fischer Vacuum Fit
These boots claim to fit the feet perfectly,This saves the trouble of picking and choosing,Just what I was hoping for.But these boots are quite pricey, What hardness level should I choose??I don't want to end up buying several pairs of different hardnessVacuumFit.Can I get it right in one go?,Buy a harder pair?Or should I just get a cheaper pair first?,Use a soft pair around one or two thousand for now,And upgrade to better ones once my skill improves?
Question 2:
During non-skiing seasons, which muscles should I train? How do I train them?
I'm currently planning to hire a fitness trainer and want to know which muscle groups are beneficial for skiing. I've always had good upper body strength — I can do one-arm push-ups — but my lower body strength is weak. Back in school, I was only good at long-distance running, not sprints.
If there are any other more suitable suggestions,I’d be extremely grateful.
One more thing,My goal level is to:be able to conquer all the standard double black diamond runs in the world(Special snow runs don’t count).
Hehe,The goal is a bit ambitious,But if I can rapidly improve my skill level,and ski in a different country each year,over the years,I should get pretty close to that goal.After all, there aren’t that many countries ideal for skiing.
Snow across the Jiangnan region
2013-4-15From Suzhou City