It is difficult to lose weight, and it is even more difficult to have a good body shape!
Why can’t you lose weight after exercising every day?
Because you need to avoid the following 5 misconceptions:
It may be the wrong scale.
There are two situations here: using the wrong scale and reading the wrong scale.
1. How to choose the right scale?
There are roughly two kinds of electronic scales on the market: weighing scale and body fat scales.
Weight is one of the indicators to measure the progress of slimming, but it is not the only indicator or even the best indicator.
Many people actually begin to lose fat at the beginning of slimming, but due to muscle congestion and edema, there will be a short-term weight gain.
Weight gain instead of weight loss will give you the illusion that you have not lost weight, but in fact your body fat percentage has begun to decrease, your waist circumference has become thinner, and your body shape has become better.
Body fat scale can not only measure body weight, but also measure the percentage of body fat according to the difference in conductivity between body muscles and adipose tissue. Therefore, it is a better monitoring tool for fat reduction progress than weighing scale.
However, although the body fat scale is very convenient, it also costs money after all, and the body fat change can also be replaced by other measurement methods, such as measuring the body circumference.
2. How do you read the scales?
Whether it is weighing scale or body fat scale, many factors may affect the accuracy of measurement.
For example, eating will lead to an increase in body weight and body fat measurements, many people will lose weight due to dehydration after exercise, and taking a hot bath will lead to a short decrease in body fat measurements due to blood flowing to muscles.
Whether measuring body weight, body fat or circumference, it is recommended to measure with the same scale when getting up early on an empty stomach, after going to the toilet, before eating and drinking water, naked or only wearing underwear, so as to increase the accuracy and comparability of measurement.
If your measurement method is correct, you may find that you have actually begun to lose weight, just because the changes are small and have not been noticed before.
If you really haven’t lost weight, then the problem is nothing more than training or diet, and we will continue to discuss it.
Why do you get fatter and fatter? Three points to practice, seven points to eat
It is no exaggeration to say that abdominal muscles are eaten. Most people have poor slimming effect and most have problems in eating.
Here are three common misconceptions about eating.
1. Have a full meal before exercising and then go to exercise.
It is very good to supplement a banana or a glass of milk within 1-2 hours before exercise, but if you eat too much before exercise, the calories you consume far exceed the calories consumed by exercise. Of course, you will not lose weight, but will gain weight.
It is not forbidden to eat before exercise, but the amount should be controlled.
2. Be sure to have extra meals after exercise.
This is only half right. After exercise, it is indeed the best window to supplement nutrition.
The muscles that have just been exercised are sensitive to nutrition absorption. When eating at this time, more nutrition will be absorbed into the muscles and rarely stored as fat.
However, for those who want to reduce fat and weight, the correct way is to move the food that should have been eaten to eat after exercise, instead of adding food after exercise on the basis of the original daily diet.
If so, you will gain muscle instead of losing fat.
It is actually very simple to move eating to exercise. For many people who want to reduce fat, it is only necessary to arrange the training time before meals.
Programme:
Many people know how to eat, but they always do not perform well. The root cause is insufficient preparation.
Many people may know the principle of healthy eating, but the following two eating laws ultimately determine success or failure:
If the food to eat is not ready on hand, it will be eaten indiscriminately.
All the food brought home will eventually be eaten.
To achieve real diet control, it is best to follow the above laws and achieve the following two points:
Spend a little time every day to prepare the meals that should be eaten all day. Even if you don’t cook for yourself or eat out, eat what every meal? How much do you eat? It should also be planned.
It is best not to buy unhealthy food home. Fitness diet starts with purchasing.
I have been exercising for three weeks, why haven’t I lost weight yet? Because the exercise time is too short,
Fat is accumulated over months, years or even decades. It is unrealistic to lose it in a week or two. Shaping body shape is a long-term process.
Generally speaking, boys lose one kilogram of weight every week, while girls lose one kilogram every 2-3 weeks is a better progress.
Of course, people with a large weight base may lose weight slightly faster in the early stage of weight loss.
Many girls’ weight base itself is not large, and their weight loss rate may be slower than the above reference value.
Usually, it takes us four weeks to discover our body changes, your friends may need eight weeks, while others need 12 weeks to notice your body changes.
If you are a novice in sports, you should often stick to sports for at least 2-3 weeks to see a little change. Give yourself some time.
I run 5 kilometers every day, why can’t I reduce it? The training method is wrong.
1. Because only aerobic
The human body is a machine with amazing adaptability. The human body will adapt to new exercises, especially aerobic exercise, within six weeks.
If you have been running like this for a year, your body may have adapted to it for ten months. The same amount of exercise, but your fat burning efficiency has decreased.
It is suggested that people who use the same exercise mode for a long time can try to change some exercise modes regularly.
Those who have been doing constant aerobic exercise (such as jogging) can try to add some strength training.
Constant aerobic usually only consumes calories during exercise. Adding some strength training can help you improve your basal metabolic rate and allow you to consume calories during rest.
Even if running is your only way of exercising, you can change some tricks, such as changing uniform jogging to intermittent variable speed running.
2. Insufficient strength
One of the main reasons for the poor slimming effect of many people is that the training intensity is not enough.
I train for two hours at a time, anaerobic for 30 minutes, running for 30 minutes, cycling for one hour, and saying that my strength is not high?
Yes, long time does not mean high strength, and long time just means that strength is not high enough.
For aerobic exercise, one of the main indexes to measure training intensity is heart rate.
Intermittent aerobic exercise with a heart rate of 160 for 10 minutes is more intense than jogging with a heart rate of 130 for 20 minutes.
This is one of the reasons why housework cannot completely replace fitness training in many cases.
The former is too low to induce the secretion of related hormones (such as growth hormone and thyroxine) that really bring about body shape changes.
The main indexes to measure the intensity of strength training include weightlifting weight and rest time between groups.
Many people complain that their strength training is not effective in burning fat. Most of the time, weightlifting is too light or the rest time between groups is too long.
In order to increase the training intensity, constant speed aerobic can be changed to variable speed intermittent aerobic to shorten the rest time between groups in strength training.
If you have been plateau for a long time, you should ask yourself if your training intensity is enough. Perhaps, your fitness is just a warm-up for others.
3. Too much focus on parts
The abdominal muscles with lines are sexy and good-looking, which is the goal of many people to lose weight. However, it is a pity that many people may never be able to practice their abdominal muscles in their exercise methods.
Sit-ups, flat support and other abdominal muscle movements can enhance the core strength, but it is basically useless to practice abdominal muscles, and it is useless to hold for one hour.
Everyone has abdominal muscles, and most of the time they are only covered by fat and cannot be seen.
No? Tighten your abdominal muscles and pinch the fat you cover on your abdominal muscles.
Abdominal muscles are not practiced, abdominal muscles are exposed! To expose abdominal muscles, the most important thing is to consume the fat covered on it.
The most effective way to reduce fat is to consume energy through whole-body exercises (such as running and strength training). Sit-ups and flat supports do little work, consume less energy and are pitifully less, so the effect of reducing fat is extremely poor.
Flat support is not impossible, but don’t hope it can help you develop abdominal muscles. It is the right way to reduce fat and expose abdominal muscles through whole body training.
Is it okay to exercise only when the weather is fine and the mood is good? What you lack is a plan
It is better to move than not to move, but doing exercise is not equal to training.
This is why although the grandmothers who dance in the square often exercise, few of them have the figure you want.
The biggest difference between doing exercise and training is that the latter has a scientific training plan, including clear training objectives, training content, intensity, time, diet plan, etc.
There is no clear goal, no training plan designed for the goal, no predetermined intensity and time for training, no diet plan to cooperate with training, no planning, lack of consistency, and of course there will be no ideal results.
Programme:
If you have a personal trainer, you should cooperate with your trainer to make a fitness plan suitable for your body goals.
Should the plan be specific to practicing what every week? How many times a week? How much time each time? The intensity of how? Is the progress indicator what?
Even if there is no private teaching, there are many fitness tutorials on the Internet. In fact, almost all fitness tutorials will have good results if they can be carried out strictly according to the plan.
The key is to stick to the plan to the end and not to be fooled by the [latest] and [most popular] fitness plans circulated on the Internet and give up halfway.
If necessary, you can print the fitness plan in the form of a calendar and stick it on the mirror.
In this way, my weekly training plan will be clear at a glance, and I will check the plan when I finish it every day. If you don’t finish it on any day, you will remind yourself to make it up as soon as possible when you see the mirror the next day.
Occasionally, you can indulge yourself.
Many people work hard to exercise, consuming hundreds of calories a day and a total of 1,000 to 2,000 calories a week. A weekend dinner may be eaten back and fall short.
Dinner is inevitable. Mastering the following principles can maximize the negative impact of the party.
1. Avoid eating support: A meal is not hungry, almost 500 calories, full may be 1,500 calories, eat support may be 3,000 calories. Eating not hungry and eating support, intake of calories is six times the difference!
2. Picky eating: Try to eat only vegetables and protein and avoid staple food and dessert.
3. Eat less: If it is inevitable to eat more at the dinner party, you can choose one day before and after the dinner party to eat less at the same time, which is actually to halve the amount of food you eat in these two days. Since you can eat a lot at one meal, of course you can eat less at several meals in order to control the overall calorie intake.
4. Remedial Exercise: Increase the amount of exercise on the day before and after the dinner to consume the excess calories.