Maybe you think girls will get bigger after fitness? No, the physical characteristics of girls have determined that it is difficult to practice big muscles, but the more you practice, the thinner you get.
Or maybe you think that only aerobic exercise can reduce fat? No, no, no. Strength training can also achieve the purpose of reducing fat.
Do you still think running will lead to thick legs? Which marathoners are best to see, and rarely those with small and thick legs!
What other secrets did you learn after fitness? These items summarized by Zhong Jian Fitness are the key!
1, more body muscles will help you burn more fat. Therefore, in order to reduce fat and lose weight more effectively, one must really eat three meals normally, and the other must return to the level of muscle gain.
2. The exercise is pyramid-shaped, with at least 30 minutes of low-intensity exercise every day, 3-6 aerobic exercises every week, 3-7 flexible exercises every week and 2-3 resistance exercises every week.
3, occasionally exercise ≠ fitness. Lazy exercise is harmful to the body, and occasional exercise is harmful to the body. Most people who concentrate on fitness on weekends sit in the office five days before a week and basically have no exercise. Their bodies have actually adapted to this state.
Suddenly taking a lot of time to concentrate on exercise on weekends will break the already formed physiological and physical balance, and the consequences will be worse than not exercising. Therefore, it is scientific and effective to exercise 3 to 5 times a week.
4, small belly is the most difficult to reduce. Abdominal fat is the most difficult to lose, and the only way is to reduce abdominal fat by losing weight all over. When your weight drops 10%, your belly fat can only be reduced by 30%.
Running for 30 minutes at a time has little effect on weight loss, and weight loss must be more than 40 minutes. Besides running, you must also pay attention to your daily diet and eat more fruits and vegetables.
5. The most basic food list for fitness. ① protein (chicken breast, lean beef, eggs, fish). ② Vegetables (such as broccoli, asparagus, celery, green vegetables, green peppers and tomatoes). ③ Snack fruits (almonds, bananas, strawberries, blueberries, oranges, grapes, etc. ). Do you understand? Don't forget when shopping!
6. Don't do improper stretching exercise! The specific benefits of stretching are:
(1) Increase muscle activity and quickly enter the exercise state.
② Increase muscle ductility and reduce strain and tear during exercise.
③ Increase the range of motion of joints and improve the quality of movements.
④ Increase flexibility and relieve muscle soreness.
Suggestion: Dynamic stretching and warm-up before training and static stretching after training.
7. Running on the treadmill, if you hold the handrail of the treadmill by hand, will directly lead to 20% less calories consumption, fasting 12 hours, and 40% lower basal metabolic level. So dieting to lose weight is not only more and more difficult, but also useless.
8. Sweat is a fat tear?
In fact, when we exercise, fat will be converted into carbon dioxide and water. Carbon dioxide will be excreted through breathing, water will be integrated into the circulatory system, and then excreted through urine or sweat.
Therefore, most of the meat we lost turned into water and carbon dioxide!
Sweating is because the body temperature rises during exercise. In order to maintain body temperature, the body needs to regulate body temperature by sweating!
So sweating is not directly related to losing weight, or just sweating in the sauna every day!
9, fitness people "all poisons do not invade", will not catch a cold.
Although fitness can improve the physical quality and immunity of individuals, it does not mean that they will not get sick, but their resistance will be stronger than that of ordinary people. If fitness people have bad habits, such as taking a bath immediately after fitness and blowing hair with bare arms immediately, then it is easy to catch a cold!
10, with a large base, it is not suitable for running. What is a large radix? The standard kilogram weight of male is: (cm height-80) 70%; The standard kilogram weight of women is: (cm height -70)*60%, and 23% above the standard weight is regarded as a large base weight.
1 1. Nothing can make you lose weight in minutes, but it is accumulated in countless minutes.
12, the 0-fat food you see is generally high in sugar; Similarly, the 0 sugar foods you see are generally high in fat; If it's 0 sugar and 0 fat, it's definitely not delicious.
13, juice will not be healthier, but it will have a higher calorie density, which will make you fatter.
14, I can't find abdominal muscles when doing sit-ups. When your body fat rate is low, it will naturally come out.
15. When you breathe, your body fat is burning.
16, lasting more than 3 minutes, even if it is aerobic exercise, but the duration is 40-60 minutes, which is relatively more cost-effective.
17, the bottleneck period of fitness should have nothing to do with you. Generally speaking, the bottleneck period is relative to improving the performance of professional athletes.