First of all, what I want to say is that many of my friends thought I was fat when they looked at my photos at that time, but that was not the case. At that time, I was always recognized as one of the few big and strong men in the gym. At least when I looked in the mirror or looked like others every time I trained, I only feel strong when showing off, but fitness is always fitness, and being strong does not mean fitness. As an art major, I will never allow myself to have a body shape that is "strong but not beautiful".

All friends who are preparing for the competition or have a certain training foundation, you can take more photos. Remember, turning on the flash will expose your shortcomings.

Speaking of competitions, I actually had this idea after watching the 2006 Shanghai Bodybuilding Competition last year, and I have been training hard since I watched the competition. Although it may be reckless, I must work hard to compete at all times. Remind yourself that you have to compete. Mental motivation comes first. In other words, when you are ready to compete, the gym is your first choice in your spare time. All entertainment should wait until the training is completed.

My preparation for the competition actually started in February 2007 (at that time, our gym had just moved, and I took a group of nude photos). Here, I also encourage most trainers with a certain amount of training years to take it seriously. Preparing for and participating in a competition will definitely improve your level to more than one level. Especially those friends who are fat but are considered "fat" in the eyes of others. My personal opinion is for reference only. At least after losing weight, you will feel better about your body. I know my body, diet, etc. well. At least I am not like some of my friends who have a little bit of training foundation. They seem to be the same regardless of whether they practice or not. They just move around like this every week and stay like this forever.

Regarding the preparation time, it is generally said on the Internet that it is 3 months. Some veterans only need two months to more than a month to participate in provincial and municipal competitions. And the advice I give to friends who are preparing to lose fat for the first time At least half a year or even longer! Pay attention to losing fat to prepare for the competition, not gaining muscle to prepare for the competition! Because before losing fat, the usual practice is to collect a lot of articles about fat loss, ask many experienced veterans, and start by yourself When losing weight, problems usually arise as soon as you lose weight. The biggest problem is losing weight but not fat. Then you adjust your diet, train, grow back, and then lose weight. Anyway,, it’s easy to do it, but you have to grit your teeth and persevere. It’s easy to give up at this stage! Anyway, I have been preparing for more than half a year. I wanted to give up several times because I found that after aerobic exercise, I had "big muscles" All gone.

There are many newcomers here and they will also ask some questions about fat loss, so I will mention it by the way. Newcomers, if you feel that you are very fat and need to lose fat. Let me give you a suggestion, that is, look at the fat on your body and see if it is tight. Or is it loose? In other words, is it very necessary or very strong? If it is very strong, then follow the current anaerobic training and add some aerobic training. If it is a handful of very soft fat, Then you should practice equipment exercises first and then consider aerobics. Remember: muscle gain and fat loss are always two different things (at least in nature).

Regarding how to eat food, I read a lot of posts at first, and it was nothing more than slowly changing the ratio of carbohydrates to protein. In the end, it was very low carbohydrates and very high protein. I even followed the method of a netizen who successfully lost fat. I only ate oatmeal and no rice for all carbohydrates. The result made me very frustrated. After a week, all the meat shrank, but the fat was still there. It is impossible for us to get a scale to weigh the G number of each meal. (If you have this conditions, then you do it). And it turns out that I am not a fan of zero carbs. What I always emphasize is to eat enough carbs, otherwise the meat will be deflated. Very low carbs will dry you out in the last week, but in the first few months, my advice is to eat enough carbs! At least 1:1 with protein.

Regarding the issue of fat intake, you don’t need to stop oiling at the beginning! That will make you collapse! If you follow what I spent more than 6 months doing, then control oil first! What is oil control? Simply put I just pay more attention to the diet structure. If you eat stir-fried vegetables at home, use a bowl with boiling water to rinse them. (The same goes for eating stir-fried vegetables in restaurants outside.) You can eat hot pot and barbecue with confidence, especially hot pot! In addition, my favorites are salmon and Japanese Cooking! I was still eating it until 4 weeks before the competition! Lowering fat will affect the secretion of androsterone in your body. Salmon is a good choice. Oil control is only the first step. After you control oil, you will find that you seem to have lost a little bit of it. layer of body fat, but it is impossible to lose excess body fat by controlling oil. It is necessary to slowly reduce the intake of external fat, but this will not allow you to consume the fat in your body. Really consume it You also have to do your own aerobics (I will talk about it later). If you prepare according to my 6-month plan, then the oil control should gradually change to the oil cut off. The specific transition is up to you. Transition to boiled food. The food is very painful, but it’s actually not painful! Isn’t hot pot just boiled? Anyway, in the last two to one month, you must pay special attention, it must be boiled, everything fried It has nothing to do with you. Of course, during the transition from oil control to oil cutting, you can have hot pot or barbecue with friends once or twice a week. This will not make your preparation life seem boring! This is why I say takes 6 monthsGo and prepare, because for those who are preparing for the first time, they not only need to explore the diet and training that is most suitable for them, but also need a transition in life and spirit! Of course, the last one to two months will be "litigation" to get yourself During isolation, except for eating hot pot and coffee, all entertainment must be gradually cancelled.) There is no way. In the dehydration stage, you can’t even drink your favorite drinks. As for what you should eat every day, I think it is better for people with training foundation. I don’t need to go into details.

In terms of training, it is best to have an experienced person to guide me. I had a dedicated master to guide me in the last three months. Training requires only enthusiasm and no recklessness, which is of no use in shaping. What you need is not a training partner. What you need is someone who can supervise you, look at your shortcomings, and know a little bit about shaping, so that you can show off your strengths. I have written a separate article about training. It is basically my experience, not It will be discussed separately. It is emphasized again that each part must maintain at least one heavy-weight training movement. All movements. In the last three months, you must be able to master the feeling of full contraction and peak contraction. You can do more unilateral movements. Focus on the areas where you are worse and practice as long as you are not sore. It is necessary to do corresponding muscle modeling training after each exercise. You must learn to show it.

Next, let’s talk about aerobics. All fat-reducing brothers have heard that they need to do aerobics, but how to do it specifically? My suggestion is the same as cutting off oil. Give yourself a transition. You can do it 3 to 4 times a week first. , every time the training is completed. For 30 minutes, the intensity gradually increases, and the time slowly extends to 40 minutes. But my suggestion is not to exceed 40 minutes. Rather, do it more times. (Cat: If you have a foundation of aerobic training, there is probably no need to adjust so slowly. Many professional coaches jog all year round.) The number of times will gradually increase to the point where you do it every day. In the last month or so, you must check it out. If your body is not in good shape, you must start aerobic exercise twice a day, run on an empty stomach for 40 minutes in the morning and do waist and abdominal exercises. Anyway, everyone is doing aerobics in the last month. As a newcomer, what qualifications do you have to not do it? When you wake up in the morning, close your eyes, drink a glass of water with BCAA and Guan, and if possible, drink a cup of protein powder. Next, close your eyes. Just run with your eyes open. You'll wake up when you run! If you have naturally thick fat, you can do it in the last three months. Once you start doing aerobics twice a day, you have to stick to it every day. You can't have a day off. Don’t do it! This is why I gave you 6 months. You have enough time to think about the transition time. By the last month, I would say that the evil has been reduced. After thinking about it for half a year, I should also find my best. With the right diet and training, you should be in better shape. Your mission is to lose excess fat by any means necessary!

When I first started doing aerobics, I encountered this problem. I lost all my muscles but still had fat. This is normal. I checked the information and it said that it usually takes 6 weeks. But I myself experienced 8-12 weeks. In this situation, I gritted my teeth and persisted. Later I studied it carefully.Here is the principle, I understand it like this, everyone just listens to it, there is no scientific basis: when you go to the market to buy vegetables, beef shank is red with a white layer on the outside, while pork belly is red and white. We fatter bodybuilders are equivalent to this pork belly. As for fat loss, we need to apply it layer by layer, from the first layer when controlling oil to a total of 4-5 layers afterward. Why start with aerobic Do you sometimes feel that you are losing weight instead of fat? Maybe when you are losing weight, the fat inside the belly is lost first, so the muscles shrink accordingly. Reduce the fat inside the meat, and then slowly start to reduce the fat covering the meat. But the science of aerobic fat loss is ironclad. Don’t expect to lose weight just by controlling your diet and not doing aerobics. Controlling and cutting off oil is only the first step in brushing off your fat. It may wipe off a layer of your fat, but the rest must be done. Rely on aerobic exercise! Because we are not "beef shank" but "featherless meat". I once wanted to control oil and stop oiling, so that I can become more refined naturally without doing aerobic exercise. But in the end, I still had to close my eyes and fast every morning. Run.

Regarding supplies, I still say the same thing, use it if you have money, and use it with confidence. You can use something to increase androsterone (check the supply section for details). But it is best to invest a certain amount of money in preparation for the competition. Until the last one or two The basic food expense of 50 yuan per day for a month is the minimum. It is hard to imagine that people like us have to go to work, train, do aerobics, and cannot eat greasy food. We need eggs to replenish our energy for the day. !Anyway, I prepared 3,000 per month for the last two months to burn...

Regarding sex, my advice is very simple. It is also a gradual transition. Anyway, it is best to abstain from sex for the last month. However, at that time, I trained for more than a month without a day off. I couldn't eat well, and I was dehydrated in the end. , give me a beautiful woman, I don’t want it either. Facts have proved that excessive sex will affect the quality of meat. From the perspective of natural trainers, in the absence of external androsterone, they have to rely on their own secretion to maintain themselves. The role of protein in synthesizing muscles and producing offspring will also be very tiring. If there are exogenous drugs involved, then it doesn't matter if you do whatever you want. If not, my brother will be like me, and the muscles will shrink in the last month or so. The quality will be significantly improved!

Regarding dehydration, there is relevant information on the Internet. I also followed the 10-day dehydration method. Some veterans dehydrate for 4-5 days, which is appropriate for each person. However, in the process of preparing for the competition, it is necessary to have oxygen and cut off fuel. You can accept it slowly. Dehydration is really fatal. I drank a whole 20L bucket of distilled water on the first day! Forget it, I won’t think about it. In the end, whether you are completely dehydrated or not is the decision that determines whether your abdominal muscles are clear or not. Factor!!!! The subcutaneous water is removed and the skin is sucked on the body. The groove in the abdomen will be very clear! It cannot be replaced by aerobic!!!

The last thing we talk about is how to choose a level. This is a crucial step. I suggest that before you lose weight, ask an experienced player to see if your body is good enough to compete. In other words, not onlyWhether your frame is well-proportioned or not depends on whether you have enough muscles. If you don’t have enough muscles, you will lose weight and become dehydrated, and you won’t be able to bear to look at it. Generally speaking, you need to lose 10-15KG from your current weight. Your level. What I also suggest is that you would rather set the level you want to play at a smaller level. When the time comes, you can move up if you are overweight.

Regarding weight, one thing I remind you is: you can lose 5KG just by dehydration! So when you choose the level, it’s up to you! Losing 5KG doesn’t count. How many KG do you want to lose? I lost weight from 78KG at that time. Come down.

In addition, regarding health issues: Many people think that preparing for competitions is unhealthy, and I don’t deny it. But after you get rid of the trembling fat, maintain appropriate aerobic training, and resume a salty diet, you will definitely be better than ordinary people. Trainers must have a healthy cardiovascular system.

What I have said is just my experience and suggestions. As for the comparison, you can decide for yourself. The objective conditions are: you must have enough time and money. It is best for someone like me who has no family. Anyway, I have been training with my girlfriend for the last more than a month for the competition. No more talking. I have no energy anymore. It’s all about training.