1, three-minute heat "fishing for three days and drying the net for two days"

Fitness requires persistence, and you can't exercise for a day, rest for a week or heat for three minutes. Such exercise habits can't get you in good shape. If you want to succeed through fitness, you need to keep enough patience and perseverance, and you need to keep the habit of exercising 3-5 times a week. Stick to it for 40-90 minutes at a time, and you can get the ideal figure.

2, overtraining, crazy training on weekends

The gym lasts for 2-3 hours, which will only make you tired and prone to fitness accidents. However, if you don't exercise at ordinary times and exercise crazily on weekends, you will be alone for most of the day, and your body will not be able to adapt, which will affect the working state of the next day and is not conducive to the repair of your body. Reasonable fitness arrangements should be within 2 hours at a time. When exercising, you should concentrate on sports, don't play with mobile phones, and ensure efficient exercise, so as to improve your physique and get a better figure.

3. The fitness plan remains unchanged for a long time.

The same fitness plan for a long time, starting from the third month of fitness, you will find that with the improvement of exercise ability, the fitness effect is getting worse and worse. After a period of development, your body will gradually fall into the bottleneck. At this point, the body has been able to adapt to higher intensity exercise. We need to optimize the fitness plan, improve the intensity and difficulty of training, and change different aerobic exercises, so as to make continuous progress.

4. Insufficient rest time

Staying up late will disturb irritating secretion, promote the increase of cortisol level, and make fat easier to accumulate, while lack of sleep will affect muscle repair and greatly reduce fitness efficiency. Fitness must quit the habit of staying up late and not getting enough sleep, learn to work and rest regularly, and ensure 8 hours of sleep every day. The next day, the body can exercise more efficiently, the speed of fat metabolism will be accelerated, and the speed of muscle recovery will also be accelerated.

5. Insufficient egg supplement

You need to supplement 1.2- 1.59 egg endosperm per kilogram of body weight every day during fat loss, and 1.5-29 egg endosperm per kilogram of body weight every day during muscle gain. We can choose high-quality food. For example: chicken breast, eggs, beef, milk, dairy products and other foods, the egg content of 100 chicken breast is about 209, while the egg content of a boiled egg is 79. Therefore, the daily intake of protein food should be divided into meals, so that the egg absorption rate will be improved.