宅家二个月，活动量大幅减少，今天试穿健身衣，腰腹部又紧迫了。
疫情期间买不到新鲜的蔬菜水果，牛奶鸡蛋也比平时少很多，鸡胸肉牛油果更加缺乏。
只能靠大量的碳水填饱肚子，不健康的饮食加上日夜颠倒的作息时间，使我的体重又反弹了。
打开苹果手机上的健康记录，吓了我一跳。四十多天来，一次都没有完成过平时的运动量。
我苦练了整整二年的健身成果，不能让一场疫情毁于一旦。
从我个人减肥增肌的经验中得到结论：减肥必须要从改变饮食结构开始，加上提高自己的新陈代谢，才能有效的控制住体重。
我在海岛工作五年，我们搞工程的本来就是户外工作，平时的活动量很大。
我又有意识的加大自己的活动范围，天天爬山下海，但这样高的活动量，还是无法减低我的体脂率。
健身是一门学问，单有动力和决心是远远不够的！“健身先健脑”这已经成了健身界的共识。
你不但要学习有关健身方面的知识，还要懂得基本的人体生理结构，更要学会自己烹调健康饮食。
看到以上的论述，或许会吓到你，这么难我还是胖点算了。我的回答是NO!
以我自己为例，我身高不到170公分，体重最高时却达到80公斤。
从我女儿出生开始，一直到她大学毕业，我的体脂比一直处在不健康状态下。
我持续了二十多年的肥胖状况，而我开始实施健身的年龄已经超过五十岁，第一次去健身房被当作衰大叔给拒绝了。
而我仅仅用了一年半时间的高效训练，把自己二十多年的肥胖症给治愈了。
健身前我腰椎间盘严重突出，突出物压迫我坐骨神经，医生说我不开刀就会半身瘫痪。
我同时还患有高血压症，肾脏胆结石，前列腺肿大等等慢性疾病。
当年我腰椎间盘突出开刀后，卧床休养三个月。药物和停止活动，使我患上了肾结石症。
而治疗结石的药物又有扩张血管的副作用，结果结石下来了，血压却高达上压180、下压100的严重程度。
我咨询了医生，“怎样在不吃降压药的情况下，让血压恢复正常 ，因为多数的降压药会影响男性性功能。”
医生回答我：“你是要命？还是要性生活？”我说：“难道没有第二个选择吗？”
医生对我说：“有！但是就怕你做不到！大多数人都坚持不了。”
“是什么？减肥健身吗？”
“对的。因为现代人的慢性病几乎都是肥胖引起的！”
那一刻，我领悟了医生话中的含义：“命运就掌握在自己的手中，你要么终生跟药物为伴，要么彻底改变自己。”
每当我坚持不住的时候，我就会告诫自己：“今天不吃苦，明天就吃药。吃苦总比吃药好吧，再坚持半小时。”
这样坚持了半年时间，渐渐地健身就变成了我的生活习惯。
其实，培养一种好习惯，你不需要太多时间。一件事情坚持三十天，它就成了你生活的一部分。
但要从中获得收益，你必须坚持半年以上。不是说任何人专心于一件事，如果你能化上10000个小时练习它，你就能成为这方面的专家。
今天，我十分自信的告诉你，我做到了！我把自己从一个又矮又胖的油腻大哥，雕塑成又壮又有型的帅气大叔。
我这个大叔走在大街上，都能引来姑娘们仰慕的眼光。因为在中国大陆，像我那样有型有翘臀的中年男人很少见到呀！
我把我过去穿的XXL码的大号衣服和裤子，全部换成了现在穿的S码小号。
二年来我的血压完全恢复到国际健康标准。腰椎间盘突出症，也不影响我硬拉50公斤的动作。肾结石和前列腺炎也完全消失，我的健康状况好过以往任何时候。
健身不但改变了我的形体，也同时改变了我的精神面貌。
今天，我精力充沛，自信满满。目光炯炯有神，穿着得体时尚，浑身上下充满了勃勃生机。
别说现代这个世界只看重颜值，谁不喜欢跟一个赏心悦目的帅哥靓女交流呢！
我个人的体会最深刻。过去，我是个大胖子时，谁见谁恶心。今天，人家会主动的找你攀谈。
而健身对男人来说，有个更大的好处，就是能提高你的雄性荷尔蒙。这可比吃任何的壮阳药和补品，都要持久而高效。
赶快行动起来！我们改变不了现状，但我们能改变自己！健身吧，从现在开始。
At the house for two months, the amount of activity decreased significantly. Today I tried on fitness clothes, and my waist and abdomen were pressing again.
During the epidemic, fresh vegetables and fruits were not available, milk eggs were much less than usual, and chicken breasts and avocados were even more scarce.
I can only fill my stomach with a lot of carbon water. Unhealthy diet and day and night upside down make my weight rebound again.
Opening my health record on my iPhone surprised me. For more than forty days, I have never completed the usual amount of exercise.
I have worked hard for two full years of fitness results and can’t let an epidemic ruin.
From my personal weight loss and muscle gaining experience, I have come to the conclusion that weight loss must start with changing the diet structure and increase your metabolism in order to effectively control weight.
I have been working on the island for five years. Our engineering work was originally outdoor work, and there was usually a lot of activity.
I also consciously increased my range of activities, climbing mountains and seas every day, but such a high amount of activity still couldn’t reduce my body fat rate.
Fitness is a science, and motivation and determination are not enough! “Fitness first, build brain" This has become the consensus of the fitness industry.
Not only do you have to learn about fitness, you also have to understand the basic physical structure of the human body, and you have to learn to cook a healthy diet yourself.
Seeing the above discussion may scare you, so it’s hard for me to get fatter. My answer is NO!
Taking myself as an example, I was less than 170 cm tall and reached 80 kg at the highest weight.
Since my daughter was born and until she graduates from college, my body fat ratio has been in an unhealthy state.
I have been obese for more than 20 years, and I have started exercising for more than 50 years. I went to the gym for the first time and was rejected as an uncle.
I only used one and a half years of efficient training to cure my over 20 years of obesity.
Before fitness, my lumbar intervertebral disc was severely protruded, and the protrusions pressed on the sciatic nerve. The doctor said that I would be paralyzed without surgery.
I also suffer from chronic diseases such as hypertension, kidney gallstones, enlarged prostate and so on.
After my lumbar disc herniation was performed, I was in bed for three months. Drugs and inactivity caused me to develop kidney stones.
The medicine for treating stones has the side effect of dilating blood vessels. As a result, the stones are down, but the blood pressure is as high as 180 and 100.
I consulted a doctor, “How to get blood pressure back to normal without taking antihypertensive drugs, because most antihypertensive drugs affect male sexual function."
The doctor replied, “Are you going to die? Or are you going to have sex?" I said, “Isn’t there a second option?"
The doctor said to me, “Yes! But I’m afraid you can’t do it! Most people can’t hold on."
“What is it? Is it weight loss?"
“Yes. Because modern people’s chronic diseases are almost always caused by obesity!"
At that moment, I realized the meaning in the doctor’s words: “Fate is in my own hands, how can you stay with your medicine for life and change yourself completely?"
Whenever I ca n’t hold on, I warn myself: “Do n’t suffer today, take medicine tomorrow. It ’s better to be bitter than to take medicine, and hold on for half an hour.
After doing this for half a year, gradually becoming a fitness habit has become my lifestyle.
In fact, you don’t need much time to develop a good habit. One thing persists for thirty days and it becomes part of your life.
But to get benefits from it, you must persist for more than half a year. Not that anyone is focused on one thing, if you can spend 10,000 hours practicing it, you can become an expert in this area.
Today, I tell you with confidence that I did it! I sculpted myself from a short, fat, greasy brother into a handsome and handsome uncle.
My uncle walking on the street can attract the admiration of the girls. Because in mainland China, the middle-aged men with the shape and hips like me are rarely seen!
I changed the large clothes and pants I used to wear in XXL size to the S size I now wear.
Over the past two years my blood pressure has fully recovered to international health standards. Lumbar disc herniation did not affect my 50 kg deadlift. Kidney stones and prostatitis also completely disappeared and my health is better than ever.
Fitness not only changed my shape, but also changed my mental outlook.
Today, I am full of energy and confident. His eyes are bright, well-dressed, and full of vitality.
Not to mention that the modern world only values beauty. Who doesn’t like to communicate with a handsome handsome girl?
My personal experience is the most profound. In the past, when I was a big fat man, it was disgusting to see anyone. Today, people will take the initiative to talk to you.
For men, fitness has a greater benefit, which is to increase your male hormones. This is comparable to taking any aphrodisiac and supplements, which are durable and effective.
Hurry up! We cannot change the status quo, but we can change ourselves! Work out, from now on.
真的不簡單喔!
尤其持之以恆
這毅力可不是人人都有!
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坚持的结果，回报也很高效呀！我活得越老越年轻了呀😁
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哈哈!這個值得開心!^O^
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繼續加油! 了不起！ 持續運動養成習慣，就再也不難了。 掌聲鼓勵~
其實身體輕心靈也清~ 而且人若是一直要與慢性疾病周旋，實在不如餓著舒服。 ^O^
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我曾经二年时间内，不断的跟疾病打交道。车祸导致腰椎间盘严重突出，腰椎开刀后长期卧床，带来肾结石，痛得要命。结石打下后，血压从临界变成严重高血压。其实什么样的生活方式，就有什么样的生命质量，看你怎么选择！
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真是驚險極了。 人體就像個小宇宙，給予它真善美，我們的生命才會正常運轉。
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Hello 汉宁 and Lady Oscar,
It is very nice to be acquainted with you through your musings and writings on your respective blogs.
Thank you for sharing with us about your the past and present statuses of your health, 汉宁. In return, here are mine to share with both of you regarding maintaining good health through diet and excercise.
Being physically active more, fasting intermittently and consuming all meals of the day within eight hours are and can be beneficial.
For reasons of health and the environment, I am mostly a vegetarian and occasionally a vegan, even though I consume a little meat infrequently. In any case, I do not have a craze for meat, not to mention that eating less meat is good for the environment for many reasons.
I also keep my consumption of fat to a minimum, preferably less than 10% of food intake or energy.
Here are my general guidelines to remaining healthy and slim. I do not necessarily or invariably stick to them very strictly.
(A) Diet:
1. 20 minutes before every meal, either drink a glass of water or eat an apple.
2. Use smaller plates to hold meals.
3. Cut out all soft drinks, sugary drinks and fruit juices.
4. Cut out junk food.
5. Check food label to ensure that the sugar content is below 20%.
6. Do not add too much sugar to home-cooked food.
7. Reduce salt intake.
8. Fast for two days per week. On the fasting day, either eat only one third at every meal, or eat only one meal. Not eating for a whole day or longer is also fine.
9. Have two rather than three meals a day.
10. Restrict mealtimes to within an eight-hour period, outside of which drink only water and have no food. In other words, whether a person has one, two or three meals per day, the meal(s) should be consumed within eight hours.
(B) Exercise:
1. Do High Intensity Interval Training (HIIT) once or twice a day, or at least once every second day. Each session needs to be as intense as possible and lasting no more than one minute or two, followed by one to a few minutes of rests. Repeat twice. This can be running, skipping or cycling on the spot. Running upstairs and downstairs can also help.
2. Reduce sitting time by standing to work or study. Buy something like Veridesk or make your own by improvising or using existing materials.
3. Do some skipping or jumping.
4. Whatever exercises you do, vary the intensity.
5. Doing some physically taxing house chores can be helpful too.
As we maintain spatial distancing and stay home to avoid contracting and spreading the coronavirus, please allow me the pleasure to entertain both of you with my poem as well as my original musical compositions recently published in the multimedia post at https://soundeagle.wordpress.com/2020/04/12/the-last-rag/
I welcome your feedback there. May the music and poem bring you some creative “distractions" amidst the disruptions and woes engendered by the viral pandemic!
Please enjoy to your heart’s content!
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Thank you very much
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我也想減肥，該向你看齊。
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我采用了中国最传统的养生术，解除了二十多年的肥胖症，减肥成功后才采用西方的形体塑形健身方式。
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咦~ 為什麼上次那一篇文章不見了? 你還好嗎?
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谢谢，我很好。这是我第一次在Wordpress 上开的博客，本来是为娱乐打造的。在搜索其他博客时，输入《自然》把我带到了漫步者Lu的自然花园，和你的“长夜无忧恼”心灵殿堂，受你们影响，结果把娱乐风格给带偏了😀所以我又另建一个（回归伊甸园），这个还是娱乐到底。😁
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我找了回归伊甸园，有很多個，不太確定哪一個才是你的網址。
你直接告訴我吧~ ^^
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看到留言囉! 謝謝!
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