Hey guys.I’m Yanda, Welcome to my channel Here I will share the contents of fitness and make-up My biggest hobby is being beautiful and working out 6 years of training experience I had failed so many times, but learned a lot from that I wanna share ways to effectively lose weight and body fat, even gaining muscle and cosmetic tips with all of you Hope you will become more fit after watching my channel No more talks, let’s get started! Today I’m gonna share with you my most successful cutting phase during my 6 years of training. I hope you can be inspired by my sharing Within 9 months My body fat rate decreased from 27% to 15% (Female athlete level) I only lost 8 pounds of weight but, in fact, I lost 15 pounds of fat while gaining 7 pounds of lean muscle. It ends up with losing 8 pounds of body weight Now, I’m gonna show you how I made it Your attention PLEASE To begin with, Data-oriented, Regular record,Timely adjustment So what I’m sharing with you the data I regularly recorded Body weight Body fat rate ,and circumference let ’s take a look at my body fat rate record This is from September 2018 til July 2019 Within 9 months, see the change in body fat rate You will see 27.1% of body fat from the very begining til the end of 15% The part marked out yellow is the only month that has a rebound Overall, my body fat rate is gradually decreasing So, generally, my diet plan
and training program were very effective The second data I’m sharing with you is the record of my body circumference I’m not concerned about waist circumference because I’m satisfied with it. I focus on hips, thigh circumference knee circumference and calf circumference I recorded those data on a certain date of every month You can see the changes on this paper (explaining the numbers…) There are many ways to measure body fat rate While, personally, I prefer caliper The body data measured by men and women will be different For female, they are skin area of triceps, abs, middle of the thigh Record them regularly, at least monthly Part 2 I want to ask WHY Why do you work out? For me, it’s all about being more attractive,
Wearing beautiful clothes This is external driving force But professionals believe that the internal driving force will make your fitness behavior lasts longer my trainer kept shooting me training videos during the process Only in the late stage did I slowly feel working out is really cool! After working out, my body really feels cool! Then, I got the inner driving force to do my working out. I always take the initiative to excerise without my trainer forced me to. So you must find your own internal driving force in order to enjoy your workout. Except WHY, I also want to ask a WHAT What is the effective way of fat loss you should pursue Sustainable, without disrupting your metabolism, without losing muscle is the right way to lose fat, and the way you should follow. If you are thinking about things like losing 20 pounds in 5 days, have 6 packs in 21 days, Please turn off this video! The next I am going to talk about is “HOW” to loose fat in the right way as I said. I summarize it into 4 key points: Eat, Train, Sleep, Keep looking nice Eat: key point is calorie deficit. To put it in another word, the calories you eat should be less than that you consume. It is about the total calorie you eat, not about what time of the day you eat. I won’t talk about it in to much details here. If you are interested in it, please leave me a message I will make a video to explain more. Point 2:Your diet can last long Maybe you’ve seen recipe like a “21-day weight loss recipe” Eat chicken breast and poached broccoli every day I don’t recommend this kind of diet Because you have NO WAY to persist Which means the result of your weight loss cannot be sustained So my advice for you is Your diet should be something you can stick to for a long time However, if you only want to reach a certain weight and you don’t need to keep it for a long time You can give a try of this kind of recipe Now I am going to share with you some tips. Download “薄荷 App”（or MyfitnessPal for） Keep track of your daily diet, ensure your daily calorie intake is negatively balanced The next easy way to see if you eat too much is by checking your belly (personal experience) Take a look at your belly every night before going to bed. If it is much bigger than it was in the morning, maybe you eat too many in the day. Another tip is, if I feel a little hungry while lying in bed to sleep, I know I didn’t ate too much in the day. Those are three simple methods I often use myself Part 2 : train My suggestions are resisistance training and aerobic training. Have you ever heard of a girl saying that I don’t want to do resistance training I don’t want to grow so big, It will be ugly Running will make your legs look bigger COME ON! If you train like me, 4 times a week for 6 years Sorry to tell you that, You can only become as sexy as me. More than 80% of my personal training time is resistance training, 20% of the time I do aerobic training I hate running so much, it makes my knee pain. I hate swimming so much. Because swimming dosen’t look nice to me I have my own training plan, 4 periods, each period lasts for 1-2 months. The focus of each training session is different. I can show you a little bit of my training sessions If you are interested in it, you are very welcome to leave me a message below We can talk about it in further details! My advice for you is, don’t do high-intensity aerobic exercise more than 90 minutes Because high-intensity aerobic exercise for too long may lead to your muscles loss The muscle groups I focused on were Gluteus, Pectoral muscle, Back muscles and core Point 3, sleep Make sure you sleep minimum 8 hours a day, go to bed before 12 o’clock every day can help you lose weight Isn’t it easy? Why do we need to make sure having good quality sleep? First, our inmmune system will be jeopardized short-termly after training. Good sleep can help our body recover Sencondly, leptin will be secreted during sleep normalized endorcrine system will help you lose fat effectively Part 4, Being beautiful you will see young ladies or girls working out with graceful make-up but some people are pretty messy as well. I recommend everyone dresses up and go to the gym Fitness’s ultimate goal is being beautiful or attractive even if yours is for health, beauty will be its by-product Fitness is a process of persistence I hope girls can go to the gym with sexy training clothes you like A light makeup if necessary a little antiperspirant In the future I will share with you something about what kind of makeup should you draw when you exercise Does not harm to the skin What hairstyle is appropriate for training And how to match fitness clothes, etc. This can make boring and even painful training become enjoyable When you see yourself in the mirror I believe you be motivated and persevere It is also recommended that everyone could shoot photos and videos during your training That’s all II want to share with you How to achieve your ideal body fat rate The road to fitness is really not crowded Because very few people persist but it’s really COOL when you persist If you have questions about today’s topic Feel free to leave a comment in the comment section below If you like this video SMASH the like buttom and share with your friends If you like my channel, SUBSCRIBE! hit the little bell, then you’ll receive my latest video Your subscription is my biggest motivation Next video, I’ll share all my mistakes I made in the past 6 years of fitness training!