Dentist Shi Shuhua pointed out at the beginning of this year that he had suffered from work pressure for more than 10 years, and his waist, cervical spine and legs were all ill due to work pressure. Therefore, in just 4 months, relying on core muscle training, retraining and diet

▲Comparison of weight loss before and after doctor Shi Shuhua on January 11 and July 10 this year. (Photo/Authorized by Dr. Shi Shuhua, the same below)

Reporter Li Jiarong/Interview report

dentist Shi Shuhua pointed out at the beginning of this year that due to work pressure for more than 10 years, the waist, cervical spine and legs were all ill. Therefore, in just 4 months, relying on core muscle training, retraining and diet control, we shoveled 18 kilograms and blew out 6 muscle lines in the abdomen, and his "muscle-building and fat-lossing menu" was also exclusively exposed.

The 35-year-old dentist Shi Shuhua shared a comparison photo before and after weight loss in the fan journal "Shield Dentist Shi Shuhua" on the 10th, which shocked netizens. In an exclusive interview, he pointed out that looking back at recent years, due to high pressure, he is prone to insomnia at night, and his work intensity is high, causing all the lumbar and cervical spine to be injured. There is also plantar fasciitis and that hurts so much that he cannot walk. Not only does he turn on the red light in health, but his weight has exceeded 90 kilograms in the absence of exercise.

So Shi Shuhua began to spend 1 to 1.5 hours a day to rehabilitate, stretch and train core muscles, and then combine it with diet control, retraining and occasional aerobic training, which had amazing results in just 4 months. He said, "Rig is a good exercise." He can only hold on for a few minutes from the beginning, and can hold on for more than 10 minutes step by step. He also referred to the fitness coach's video to prepare a menu that suits you the most, with a total of 7 movements. He has done it every day for half a year, with 15 to 20 strokes per group. After the physical fitness is strengthened, each group will increase to 50 strokes, and it can be completed in 20 minutes a day.

▲ Due to the high working pressure and intensity, Shi Shuhua suffered from insomnia and was injured throughout his body, so he became fatter.

is different from everyone's concept of "spend time in exercise". Shi Shuhua said that in addition to being a doctor, he also serves as a director of the guild, academic chairman of the association, representatives of the league, and many lecturers. He has been working normally for half a year and caring for children. After deducting rehabilitation time, he only needs half an hour to 1 hour of training every day, and occasionally joins running and aerobic exercise. He admitted, "Time is really squeezed out. As long as you want to do it, everyone can do it." I hope everyone can turn exercise into a habit and integrate it into life and become a part of daily life.

As for diet, Shi Shuhua admitted that it was "very unexpected!" He did not take diet, did not take medicine or supplement special nutritional supplements, but only adhered to the principle of "avoiding late supper and drinking less drinks containing fried foods". He said that he used to love drinking milk tea, but now he almost doesn't drink it. He eats it normally for three meals, reduces the intake of rice and starch, eats more vegetables and high-quality protein. If he really wants to have a midnight snack, he will take meat or supplement with high protein powder. "There is no special strict requirement that nothing can be eaten."

If you are a foodie outside, Shi Shuhua recommends that you must be particularly "picky". In addition to paying attention to calorie intake and food composition, you must also avoid high oil, high salt and high sugar. Now, he only eats 5 to 6 minutes of fullness per meal, so he is not hungry. In addition, he increases muscle mass by training, which makes the basal metabolic rate higher, so he is not prone to gain weight.

Nowadays, except for plantar fasciitis that has recovered by 90%, all the pain in the cervical and lumbar spine is almost no longer occurring. Even in the past, I had to take sleeping pills to fall asleep due to work pressure, the dosage of the medicine has been reduced and my mental state has improved. He said, "This year is the year of the epidemic. Taking advantage of his spare time to train himself as a birthday gift for himself. He sets that his physical condition will return to 20 years old by August."

▲Shi Shuhua's belly has grown from a ball of oil to a sexy 6 pack of skin in just 4 months.

Shi Shuhua, who has lost 4 months of weight, has shoveled 18 kilograms of meat, and his body fat has dropped by 12%. For netizens who are still working hard on the road to weight loss, he also encouraged everyone to persevere, "It's really not that difficult. I won't say that you will see changes immediately when you exercise very seriously today for 3 hours, but if you exercise very seriously for 1 month, you will definitely see changes." Even if you are busy with work, you must insist on exercising every day, "If you are lazy today, you will be gone."

After losing 18 kg in a brutal loss, Shi Shuhua also faced the bottleneck of body fat and weight stagnation, but after adjusting the training weight and core exercise, he lost 1 to 2 kg. He said, "It is normal to get stuck, you get as much as you pay.""He emphasized that in the long run, weight loss will definitely be helpful for health. "It is second to lose weight and become better. The key is that you will have a higher grasp of your body." Perseverance and gradual progress are the key to weight loss.