"Why can't I lose weight even though I spend time exercising?"
"It turns out that there are some misunderstandings that have not been avoided. Let's find out...!"
Doing crunches like crazy, looking forward to slimming down your belly
In order to eliminate the stubborn fat on the lower abdomen, many people will stand up and do abdominal curls, and watch 10-minute abdominal exercise instruction videos on the Internet, hoping to achieve success in slimming down the lower abdomen. But if you think about it carefully, if doing abdominal crunches like crazy can make your lower abdomen slimmer, then what about lifting dumbbells like crazy can make your arms thicker and thicker? Isn't logic contradictory? In fact, any muscle group in the body will become stronger after training, so doing crunches can expect your abdominal muscles to become three-dimensional, but it is quite limited to eliminate fat on the abdomen. The most effective way to lose fat is through diet combined with aerobic exercise. Only when the aerobic intensity reaches 80% of the maximum heart rate for more than 20 minutes will there be significant results.
Only focus on one or two days of exercise
Modern people are under huge work pressure and have no extra interest in exercising after work on weekdays. Can I only arrange time to exercise on weekends? Yes, of course. However, the amount of exercise must be increased to an average of more than three days to achieve significant weight loss effects. It is unrealistic to expect that you can lose weight by investing only one or two hours a week in exercise. In fact, we sincerely hope that you can develop the habit of exercising first, and arrange for exercise at least three days a week. Even if it is just running for 10 minutes, at least the psychological pressure will be less. Slowly increase the exercise time and intensity, and your figure will naturally gradually improve!
Worried that if you engage in weight training, you will become too strong unknowingly
Will you become too strong if you engage in heavy training? Yes, and it will be so strong that it cannot enter the subway gate. Then it will be useless to exit the gate area and then use the ticket sensor. Good intentions ! If that's the case, you must represent Hong Kong in the Olympia and win a gold medal. It's actually very difficult to get strong! Without medication, most people can gain 0.5 kilograms of muscle in a month by eating well, exercising, and sleeping well every day. Therefore, it would take nearly two years of continuous training to add 10 kilograms of muscle to the body. So instead of worrying about getting too strong if you train with weights, what you should worry about is whether the training intensity is enough? Is diet control thorough? Are you getting enough sleep? By the way, I would like to give you a piece of conscientious advice. Words such as "I may accidentally train too strong" are golden words that will anger the fitness coach in a second, so please use them carefully.
Only do low-intensity exercise
If you haven’t developed the habit of exercising yet, it’s a good idea to start doing some small exercises like raising your legs and shaking your hands. But if you only do such low-intensity exercise for a long time, it will really not help you lose fat and gain muscle. Waist fat doesn't grow overnight, and low-intensity exercise alone won't eradicate stubborn fat cells. What about low-intensity exercise? As long as there is a way to slide your phone while exercising, or even speak a verse without feeling out of breath, it is low-intensity exercise. Even if the exercise time is very long, the effect of low-intensity exercise on building muscle and reducing fat is extremely poor. So not only raising your legs and shaking your hands, but also walking, stretching or riding a bicycle comfortably are all low-intensity exercises.