Sticking to fitness is a thing that needs perseverance. Most people will give up their training plan and return to their original pace of life after only a few months of fitness. People who insist on fitness for a long time will reap many benefits, and only those who insist can feel it.

The original intention of many people to start fitness is to reduce fat and restore slim figure, so they will stop exercising after reaching the goal of losing weight. But most people who lose weight will rebound to some extent after stopping fitness. Why?

1, most people will choose aerobic exercise and ignore strength training. Aerobic exercise can burn fat and also lead to muscle loss. After losing weight, you will find that the basal metabolic value of the body has decreased and the calorie consumption is not as good as before. When you stop exercising, your activity metabolism will also drop, and your body will easily accumulate fat and rebound easily.

2. Furthermore, in order to lose weight faster during weight loss, in addition to fitness exercise, we will also control diet and manage calorie intake. After losing weight successfully, many people gave up diet management and began to indulge in diet, ignoring the calculation of calories, which further led to a good situation of excess calories in the body, and the probability of getting fat would be greatly improved.

Therefore, in order to improve the weight loss rate and keep in good shape, we need to do the following:

1, when you lose weight and keep fit, add strength training. Strength training can effectively exercise muscles, and people with high muscle content will have more vigorous basal metabolic values.

We can shorten the duration of aerobic exercise to about 40-50 minutes, which can reduce the loss of muscles. At the same time, strength training can be arranged 2-3 times a week, such as: 65,438+000 squats, 60 lunges, 65,438+000 push-ups and 50 pull-ups, and each movement is divided into 4-5 groups, thus effectively strengthening body muscles.

2. After losing weight successfully, don't restore the previous junk diet, otherwise the body is prone to excess calories. It is suggested that you gradually increase your calorie intake, such as increasing your calorie intake by 65,438+000 calories a day compared with the previous day. If you consume 1400 calories during weight loss, you will increase your calorie intake by 100 calories a day after weight loss, but make sure that your calorie intake is not higher than your total metabolic value.

When we find that we are gaining weight, we should reduce our calorie intake accordingly. It is easy to keep fit only if the body keeps balance.

3. After losing weight successfully, measure your weight regularly and supervise your body. Many times we underestimate the calories of some snacks and ignore the calories of some foods, resulting in excess calories without knowing it.

In order to avoid getting fat, we should maintain a certain degree of self-discipline, measure our weight and body fat rate every week, so as to take timely measures according to our body index to avoid getting fat again.