Three months of vegetarianism and gym training to lose 6 kg of fat

Ben is not a vegan in the conventional sense. He believes that vegan food is food that does not come from animals, so chips, vodka... are also vegan.

A year and a half ago, after learning about the impact of agriculture on the natural environment and the survival of species, he decided to become a vegetarian. "Being a vegetarian is not only good for your body but also for the earth," he said.

To get enough protein, Ben mainly eats beans such as black beans, lentils, green beans... His meals include: overnight oats, lentil noodles, chocolate banana blueberry smoothie. On average, he consumes about 120-140g of protein every day, which is not only nutritious but also helps build muscle.

During the first month, Ben lifted weights for an hour every day, 5-6 days a week. Two days a week, he focused on muscle-building exercises, and the other days he did cardio exercises to improve his heart health. The first week, he did 20 minutes of cardio every day, then increased it to 30-40 minutes, and he trained his abs 3-4 times a week.

"In the first month you may not notice many changes, but I still feel my body is much healthier and firmer," he shared.

In the second month, Ben continued with the same routine but with a higher intensity, 75-90 minutes a day. He switched to steady-state cardio, mostly jogging, to burn off the extra fat. In the third month, he increased the intensity to 45 minutes a day with light exercises and 60-90 minutes of intense exercise.

"Every time I walk out of the gym I feel energized," he said.

After 12 weeks, Ben's body indexes improved positively. He reduced his body fat from 18% to 10%, lost 6 kg of fat and gained nearly 3 kg of muscle. Ben shared his diet and exercise regimen on his personal page to attract people to join. Currently, he is a fitness trainer.

vnexpress.net