If under such an exercise plan, exercisers still find that they seem to be "fat" or the body fat rate has not decreased, they may wish to check from the following three aspects to find out the problem.
The so-called "outline", the goal is equivalent to the "outline", the goal is clear, and how to eat and practice next is the direction.
"First do 1 hour strength training, and then do 40 minutes of aerobic exercise". This aerobic and anaerobic training arrangement can be used to gain muscle and lose weight. But what kind of effect to achieve depends on the current training goal.
If the exerciser does not have a clear goal, the strength training plan is likely to be chaotic, that is, what he wants to practice. At the same time, the diet may be chaotic, and you can eat whatever you think.
Suppose that the exerciser is prepared to reduce the body fat rate through the scheme of "strength training at 1 hour first, and then aerobic exercise for 40 minutes". Then, the way of movement may be like this:
(1) Strength training adopts multi-group, multi-frequency, light weight and short interval, with emphasis on muscle endurance training.
(2) Aerobic exercise (taking running as an example), increasing the training time of variable-speed running and reducing the exercise amount of equal-speed running.
If the current goal is to gain muscle, then the training method may be like this:
(1) Strength training focuses on the development of muscle girth and strength by means of heavy weight and relatively few times in each group.
(2) Aerobic exercise (taking running as an example), mainly jogging at a constant speed and low intensity. According to the exerciser's own situation, the time investment in aerobic exercise can also be reduced.
In the latter case (muscle gain), it is necessary to maintain adequate calorie and nutrient intake, and generally the body fat rate will increase. At this time, the skeletal muscle content will definitely increase. Therefore, the total weight has also increased.
In the former case, although reducing fat is the main goal, if the body is in a plateau period and the diet is not properly controlled, it is not necessarily that the weight or body fat is reduced, maintained or increased.
In fact, the problem of diet has been involved in the above discussion. First, do 1 hour strength training, and then do 40 minutes of aerobic exercise. Under this exercise program, the exerciser still maintains a high body fat rate, but the original intention of the exerciser is to reduce fat. So there are probably two questions as follows:
(1) The body is in a platform period. I've been holding on for five months. If the exercise program has not been adjusted, my body must have been completely adapted. Whether you lose fat or gain muscle, the fitness effect will stagnate. The solution is simple: upgrade sports, leave the "comfort zone" of sports and make yourself "tired".
For example, increase the frequency of weekly exercise (3 to 5 times a week), or increase the intensity of exercise (low to high intensity), or try new training methods (constant speed to variable speed, high intensity interval training).
(2) Eating without restraint. The so-called "diet control" does not mean dieting. Instead, the diet plan must focus on the current fitness goals and implement corresponding diet methods. Every diet has its own guiding principles, and as long as these principles are effectively implemented, it will be conducive to the realization of the goal.
For example, strength trainers can use the most common "negative energy balance method" (calorie intake
In short, the diet of exercisers who enter the middle and advanced fitness stage should not be arbitrary, but must focus on fitness goals. Moreover, the weight loss method also has a "validity period", that is, after a period of implementation, it is better to reduce fat at first and need to be updated in time.
Suggestion 1: Make clear the fitness goal, which is to lose fat or gain muscle. If it is muscle gain, we should pay attention to whether the skeletal muscle content increases in the short term, not whether the body fat rate decreases. During the muscle gain period, it is normal for the body to be "round" because most of the body fat rate will rise.
Recommendation 2: If the current goal is to reduce fat. In the scheme of "strength training at 1 hour first, then aerobic exercise for 40 minutes", strength training should be based on "multiple groups, multiple times, light weight and short interval", while aerobic exercise should increase rhythm change, reduce uniform training and prolong the duration of each aerobic exercise.
Recommendation 3: With the goal of reducing fat, choose and determine the diet that matches the current fitness plan.