Stage actor Deng Jiuyun shares her secrets to maintaining good figure (Part 2)

Now, I am continuing to experiment to see if I can meet the strict standards through healthy means. My running goal started from three or four kilometers, and now I try to run ten kilometers within an hour (the closest record so far is 10 kilometers in 68 minutes); my swimming goal is 2200 meters in an hour (the closest record so far is 1500 meters in 45 minutes); I don't have much idea about cycling, but I try to ride along the river once or twice a week, and ideally I can reach 40 to 50 kilometers; I'm not good at skipping rope, so now when I'm still in the early stages of getting started, it's a great achievement if I can do it for half an hour.

In order to achieve the devil's goal, diet must not be ignored, but the premise is that you don't feel hungry, eat well, eat nutritiously, and eat to your satisfaction. In fact, both the body and the will can be educated. I have been a junk food kid since I was young. Even in college, I still ate McDonald's once or twice a week. I couldn't resist potato chips and Doritos. I also used to want to drink pudding milk tea every day, but I suppressed it because of my weight...

But now, after being fully educated by myself, I know that there are more delicious things that are not so bad. I still love hamburgers and French fries, but I eat handmade burgers made in American restaurants. As for pudding, milk tea and the like, I have no intention of touching them at all. The only drinks I can accept are either water or freshly squeezed fruit juice without sugar. The bad habit of eating as much as you want is gradually being improved, but the pleasure of eating meat occasionally still needs to be satisfied.

The so-called smart diet is also the most extreme dietary control I can accept, which is to strive to achieve a balance between health and desire. There are always some of the things you like to eat that you can use, and then learn how to need less and less of the foods that you kind of like but are not that good.

For example, I love eating pasta very much, and pasta, a low-GI starch, is the body’s best friend! And thanks to my time abroad, I slowly got used to all kinds of sandwiches. Basically, these two kinds of food can make me never get tired of eating them and they are healthy and happy. Of course, there is a lot of knowledge involved. For pasta sauce, try to choose tomato or low-oil pesto, try to avoid bacon when pairing tuna or chicken, you can choose whole wheat noodles, and be careful with the sauce when using sandwiches. Don't add mayonnaise or cream, and the taste will not be too bad. As for the foods that I am gradually ditching, they are all kinds of dumplings, pot stickers, buns, etc., as well as the braised pork rice and beef noodles that I only eat twice a month at most.

Remember that you must not lack starch. I totally ignored what people said about not eating starch, because I use my brain for exercise, and starch is definitely the first source of energy, which is consumed very quickly. I'm not afraid of that! Whole wheat bread, European oil-free bread, brown sugar buns, fruits, sugar-free yogurt, and Granola are all my good snack companions. Maybe many people will feel that this does not satisfy their appetite at all, but I am actually quite satisfied. I also visit my favorite American hamburgers once a week on average (in fact, I have never thought that handmade hamburgers should be classified as high-calorie foods), and Mongolian barbecue that I have been eating since I was a child! The main thing is to find out the food that you like and is healthy, and then use your brain to make it better meet the nutritional needs of your body.

The experiment is still ongoing. To what extent can I achieve by combining the three lifestyle and exercise methods mentioned above? How much further can we push it? I’m not sure yet, but I’m confident I can make further breakthroughs.

My current schedule is to do weight training three days a week, one day for chest, biceps and abdomen, one day for back, triceps and abdomen, and one day for lower back, buttocks and deadlifts. I do aerobic exercise right after weight training (weight training combined with aerobic exercise is more effective), but if I do it right after, I usually can't run ten kilometers, maybe five or six! So on the days when you don’t do weight training, you should challenge your aerobic limits. And on the three days when you do weight training, you should also eat more protein to repair your body. Of course, rest is also very important. You can rest one or two days a week. Rest really helps you progress faster.

Many people are trying to lose weight, and it’s very hard, but as long as you have the right concept, it’s ultimately a matter of willpower. There are also many people who are already very thin but are still trying to lose weight, whether it is due to work requirements or more stringent aesthetics. They hope to use healthier and more advanced methods to replace the consuming and extreme dieting methods!

※For more information, please visit TALK Online Magazine