Reminder. A year has passed...What method do I change myself? 📉💪

Today, Facebook bounced a reminder of last year's self-image. When looking back on itself today...I've come a long way! Many people like to ask me how I have tips, so today I'm going to share "success proportion" from my experience over the past one year.

Repeat, this is an information from my personal experience that I would like to share, as a guide for many people, without any academic results.

🥗 1.Eating (Eat) - 40% Priority

Eating is the main heart. I'm not fasting, but using my own TDEE design.

Secret Recipe: Eat Less Than Used (Caloric Deficit) 500 kcal a day for the body to retrieve old fat.

Protein Reach: I targeted Lean Body Mass protein x 2 grams to prevent muscle loss during weight loss.

💤 2. Sleep (Sleep) - 30% priority

With an engineer + tutor lifestyle, sleep time is very difficult!

I try to sleep for six to seven hours a day.

But the focus is really "sleep quality," you have to check Deep / Core / REM because this is the time when the body repairs itself and sheds Growth Hormone.

🏋️‍♂️ 3. Weight Training - 20% Priority

Many people lose weight and focus on running, but for me, "warlocks are the heart of building energy kilns."

I schedule 3-4 days a week.

Play Upper / Lower / Full Body with a little Core to build muscles to support joints and keep TDEE levels from falling.

🏃‍♂️ 4.Cardio (Cardio) - 10% Priority

I see cardio as an auxiliary weapon, not crazy.

Accent runs 10-15 km a week and hits badminton 1 day.

The goal is to make the heart stronger, the lungs bigger, and the activities harder without tiring.

All this is a recipe that I crystallized for a year. There are no shortcuts, no magic, only discipline and consistency. It's encouraging for all my bear-sized friends to make a puppet. It's definitely done! ✌️🐻

Who's addicted to weight loss problems or what topic do you want to expand? Comments can talk. 👇

# Lemon 8 Howtoo # Bariatric # Exercise # Drug sign with lemon8 # Take care of yourself