Bride's body shaping for 12 weeks to reach perfection
Wearing a wedding dress, walking into the wedding hall, and accepting everyone's wishes is almost the perfect dream of all women. And all women also want their brides to be radiant at all times. It is also Anna and Liu Ying's wish to be the perfect bride. In order to make their performance on the wedding day the best memory in their lives, they had a 12-week fitness exercise at Beijing Baolichu Fitness Club three months before the wedding.
Xia Anna is 25 years old and 1.70 meters tall
Anna's training plan
Training period: 12 weeks.
Training frequency: 3~4 times/week, 3 personal trainer classes per week.
Training methods: strength exercises combined with hydrogen exercise.
Training purposes: Enhance physical fitness, reduce body fat, reduce abdominal fat, increase muscle knife volume and improve cardiopulmonary function.
first 6 weeks
Aerobic training: For 40 minutes each time, control your exercise mind to 50% to 60% of your heart.
Strength training: Mainly based on functional training on mats and fitness bars. Increase the contraction of the waist and abdomen.
Training purpose: Increase endurance, improve muscle coordination, and improve physical fitness.
6 weeks after
Aerobic training: Control your heart rate at 60%-80% of your maximum heart rate for 50 minutes each time.
Strength training: Fitness ball combs, dumbbells, barbells.
Training purpose: Increase body flexibility. Enhance the strength of the waist and abdomen, reduce body circumference, and reduce body fat.
diet
Focus on a low-calorie, high-protein, and high-vitamin diet. Eat moderate amounts of carbohydrates and eat more vegetables and fruits. Fish and shrimp should try to eat less and more meals to reduce the intake of sugar, salt and oil. Replenish water at any time during training.
pre-workout
Weight 64.3 kg, body fat percentage 28.6%, hip circumference 95 cm, brain circumference 86. 57 centimeters, waist circumference 77. 09 cm, basic metabolism is 1501 kcal.
after fitness
Weight 62. 7 kilograms, fat percentage 25. 6%, hip circumference 93. A 27 cm bust 84. 35 cm, waist depth 75.01 cm, basic metabolism 1601 kcal.
Coach's comment: Due to the waist injury and poor physical fitness, the intensity of training has been reduced by half. The regiment is busy with work and she only has 1 or 2 training time a week. Diet plans can be basically adhered to.
After 12 weeks of training, the weight did not lose much, but the body fat percentage was reduced from 28.6% to 25.6%, the hip circumference was reduced by nearly 2 centimeters, the waist circumference was reduced by 2.08 centimeters, the basic metabolic BMR increased by 100 kilocalories, and the muscles increased by 2. 3 kilograms.
Anna said that at the beginning of training, she felt very weak after exercise, so she rejected exercise and needed supervision from a coach every day. About a week later. She became a little inseparable from exercise and couldn't wait to train day every time. "Look, I'm in good spirits and in a good mood now." She said that she now has more energy and energy to handle the busy tasks every day, and at the same time feels that the pressure of work is reduced.
"Some people think that exercise is hard and that it is faster and more convenient than taking diet pills. But diet pills not only have big side effects. And the weight regained quickly after stopping taking it. Although fitness is harder, it is safe and effective."
Anna is in sales and has an irregular diet. She doesn't like fruits and vegetables very much, but especially likes to eat greasy and spicy food. "I find myself gaining weight after working, even though it's in sales in the fitness industry. But it is getting farther and farther away from health." Since exercising, Anna has always adopted the principle of eating less and more meals, focusing on coarse grains, eating a lot of vegetables and fruits, and drinking 8 glasses of water every day. She rarely eats spicy food now. Anna said that it was very painful to do this at first, but she adapted to it after persisting, and now she feels very good and feels very fresh every day.
Anna also had a very painful experience in skin care. She said that for some time, due to work pressure, lack of sleep, and irregular diet, her face was covered with pimples. It's miserable. After starting the body building program. Anna not only exercises regular exercise and adjusts her diet, but also pays attention to skin maintenance. "Do skin care 2 to 3 times a week, either with rubbing, moisturizing, or whitening. Make a whitening mask twice a week at home. Now the skin looks very shiny and elastic.
After three months of adjustment, Anna is full of confidence in being a perfect bride. "I obviously feel my waist becoming thinner, my abdomen becoming flatter, and my flesh becoming stronger. Not only has my body improved, but my skin has also greatly improved. Now I am full of energy every day, and of course I am in a good mood.
Liu Ying is 27 years old and is 1.73 meters tall
pre-workout
Weighing 59.8 kg, body fat percentage 26%, hip circumference 91. 44 cm, chest circumference 81. 91 centimeters, waist circumference 72. 99 cm, basic metabolism is 1429 kcal.
after fitness
Weighing 58 kilograms. Body fat percentage is 22.2%, hip circumference is 89. 9 cm, chest circumference 84.63 cm, waist circumference 68.2 cm, basic metabolism 1451 kcal.
Liu Ying has no previous fitness experience, but she maintains a good figure. Since her first exercise, she has fallen in love with fitness, and has always consciously adhered to her fitness plan and diet plan.
After 3 months of training, although the weight change was not obvious, judging from the body fat percentage before and after, her muscle content increased significantly, her hip circumference and waist circumference shrank, and her abdomen became stronger. It can be seen that losing weight is not about losing weight, but losing fat and growing muscles. The most important thing is that she has successfully completed the transformation from someone who knows nothing about fitness to a fitness enthusiast. As long as she can persist in fitness, she can not only maintain her figure easily, but also maintain her physical fitness very well.
Liu Ying's training plan
Training purpose: Reduce fat and body shape, improve cardiopulmonary function and flexibility.
Training period: 3 months.
First month:
Training focus: Hydrogen training is the main focus, supplemented by moderate-intensity strength training and flexibility stretching training.
Training equipment: fitness balls, equipment, barbells, dumbbells.
Training purpose: Understand how to use the equipment, find the feeling of training, and fully enter the state of physical fitness exercise.
Second month:
Training focus: Focus on high-intensity strength training, supplemented by appropriate physical training and flexibility stretching training.
Training equipment: fitness balls, equipment, barbell dumbbells, pilates training with simple hands.
Training purposes: Improve cardiopulmonary endurance and physical fitness, reduce fat by 1- 2.5kg, and improve muscle elasticity.
Third month:
Training focus: Comprehensive quality training with moderate intensity is the main focus, supplemented by intermediate Pilates training and high-intensity mat training to improve the quality of weak muscles and enable the balanced development of muscles in the whole body.
Training equipment: equipment, barbells, dumbbells, mat training, Pilates training
Training purpose: Improve the overall quality of the body and reduce fat by 2.5-35 kg.
Training schedule: Training 1-1.5 hours a day, training every week
diet plan
Drink at least 2 to 3 liters of water a day.
4 meals a day.
Eat more high-quality protein, such as egg white skimmed milk. Soy products, chicken, etc.
Supplement complex carbohydrates such as rice, grains, corn, etc. at a timely time.
Eat more foods high in fiber, such as celery, spinach, carrots, etc.
Eat less foods with high cholesterol, such as squid, animal viscera, pig brain, shellfish, etc.
Avoid alcoholic or carbonated beverages, such as cola, beer, white wine, etc., as much as possible.
Eat moderate amounts of vitamin supplements, such as vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, and vitamin K.
Before the bride's body shaping, Liu Ying was a quiet person and had never undergone special physical training. After these three months of training, Liu Ying said: "My meat has become stronger. Although I have only lost a few pounds, I am full of energy and my mental state is much better than before." Liu Ying, who never thought about going to the gym, only practiced for more than a month before applying for a two-year fitness card near her home. She said,"I was really uncomfortable when I first started exercising. The coach made plans based on my personal physical fitness, so it was easy to stick to it. Especially when I see myself changing, I am very excited. I never thought that fitness would have such benefits.
In terms of diet, Liu Ying has not changed much because she has always been very fond of food pairing, tried to consume as much fiber-rich food, and generally did not drink alcoholic drinks and carbonated drinks. "Some people think that eating healthily and scientifically means that you can't eat this or that. In fact, as long as you develop scientific eating habits, you will feel that eating unhealthy food and taking it." A healthy eating method is to judge you in pain."
In terms of skin care, Liu Ying did not do any special care. She believes that exercise and scientific diet can help the body reach a more ideal state. She is very satisfied with her current self, with good skin color and good condition.
When we saw Anna and Liu Ying walking on the red carpet with their other half in beautiful wedding dresses, it was not just their slender and beautiful figures that stirred people's hearts. It also allows people to see their youth and vitality. For Anna and Liu Ying in the past three months, the most impressive changes may be the changes in body shape and spirit, but the most important thing is that both of them have formed a habit of fitness and both know how to be a healthy woman. (Editor in charge: Gao Linyan)