First of all, is it long enough, such as exercising once a week for ten minutes at a time? Or go to the gym for a lot of time, and spend most of the time taking pictures and chatting.

Second, is the frequency wrong? Fitness is the most taboo to fish for three days and dry the net for two days. When my interest came, I went to practice. Enthusiastic for three minutes, and did not move for several days.

Finally, is the exercise intensity not enough? I play with a small dumbbell weighing two kilograms every day. Men use women's weight, women use children's weight.

For the above reasons, fitness pays attention to day after day and persists for a long time.

Stick to it and it will work sooner or later!

Fitness for a period of time, still can't see the effect, that is, in popular terms, you can't see the traces of training.

When we have been exercising for a long time, there is still no "training trace", we should look at ourselves and see if we have done anything wrong.

First, is it not strong enough? 1, the movement frequency is too low. Speaking of fitness for a year, in fact, I went to no more than 10 times this year.

2. The weight is too light. There is no progress in using a weight for a long time.

3. Too few times. Mechanical copy and use, others say that this action can only be done 8 times.

Second, is the training method wrong? 1, the action is not standard. Shrugging, hunching and other wrong postures.

2. Borrow too much.

3. Muscle contraction and stretching are not in place.

4. The rest time between groups is too long. The rest between groups is not well controlled, playing mobile phones, or the rest time is too long.

5. Basic movements are not in place. Learn compound movements such as squat, hard pull and bench press first.

Third, is it insufficient nutrition? Protein and carbohydrates were not replenished in time.

Fourth, is it lack of sleep? Although in terms of fitness, I still like to stay up all night playing, and my muscles can't be repaired in time.

In my opinion, this is the best choice to practice strength. Of course, most iron and equipment training is based on absolute strength, which means that muscle strength can be improved quickly.

Take several classic movements in fitness as examples, such as bench press, squat, push and hard pull. And practice all parts of the body (chest muscles, thighs, shoulders, back). If you persist for a period of time, I believe that your physical strength will be obviously improved and your energy will be good.

On the other hand, fitness is about persistence, not fishing for three days and drying the net for two days. Of course, the correct approach is also very important. Beginners suggest to find a coach to learn some basic movements, and then practice by themselves after they have a little physical consciousness and correct consciousness, so that it is not easy to practice deviation.

I believe that both boys and girls, the purpose of fitness is for beauty. Boys may pursue muscle strength more, while girls pursue a better figure. Therefore, with different purposes, the movements and forms of sports are of course different. A good coach can use fitness to suit the remedy to the case. In addition to teaching fitness movements, he will also convey a healthy life concept.

The training frequency is 3-4 times a week, the training mode is aerobic+strength+stretching, and the training time is 60-90 minutes. The training principle is trunk first and then limbs.

Nothing can make you fat in one bite, and neither can fitness.

Fitness is not just an effective exercise, which runs counter to many people's ideas.

Think about it, why are you so fat? It is not caused by eating sea plug for a long time; Why are you so thin? Not just because you don't eat; Why do you look so unhealthy? Because you haven't exercised for a long time.

To sum up, how can this long-term accumulation see the effect through fitness in a short time?

But you can still see the fitness effect in a short time. Three months? No, a week.

What? A week? You are afraid of being a fake fitness blogger!

Whether your fitness goal is to gain muscle or lose fat, it is actually only the reason why your body becomes stronger and thinner, that is, the change of weight.

But you have to know this. You can't see the changes in your body with the naked eye. The naked eye can only let you know that you have really achieved your goal through the change of the picture.

It is unrealistic to judge whether fitness is effective with the naked eye in a short time. Only through accurate data can you know whether fitness is effective: weight change.

To succeed in fitness, we must first master three points: training, diet and sleep.

If you follow the size relationship, it is diet >; Sleep >; Training.

Yes, the proportion of training in fitness is not high. You only need to complete the most basic strength training and aerobic training, and pay more attention to diet and sleep, and you can achieve great success.

Let me give you a very intuitive example. In fact, there are only a few people standing at the top of the fitness session, and their talent training is similar. In order to make themselves stand out, they will seek better dietary advice, better sleep quality and better rehabilitation training. These often unimportant things are the key to success.

Fitness is the only thing in the world that can be rewarded as long as you pay. It's fair to anyone, it depends on how you treat it.

Tonics are still useless, don't give up. I think it's a little wasteful for people who have short fitness time. Besides, ordinary people don't need to care too much about supplements for fitness.

Invalid may have several reasons.

First of all, your training is chaotic and there is no clear plan.

Second, the training intensity is too small.

Third, diet can't meet the needs of the body.

Fourth, there is too much oxygen, so that muscle gain is not obvious.

Fifth, there is not enough time to persist, and it will take half a year to see the effect.

Sixth, you didn't record your physical data and forgot it.

Please sit down accordingly. But if it's you in the photo, forget it!

The world is fair, and how much you work hard for one thing determines how much you can gain. The same is true for fitness. If you mean a period of 3 5 days, then it is normal that there is no effect, because fitness is a slow effort, whether it is to gain muscle or lose fat, it needs long-term persistence.

And if you say that a period of time is 1 month and 3 months, it has no effect, which means that your fitness method is wrong or your training intensity is not enough.

Because at the beginning, fitness will go through the novice period, whether it is to gain muscle or lose fat, it will be very fast, and the figure will change obviously during this time.

Even if you practice blindly, you will make progress in the first few months of fitness, and once you fail, you need to change it. Start with the common problems that will appear in your training.

Several characteristics of ineffective training ① The rest time between groups is too long.

This will cool the body and reduce muscle congestion. Moreover, it leads to inattention, long time and fatigue during training.

Try to rest for 20-40 seconds between independent action groups and 60-90 seconds between compound action groups.

② Action pays too much attention to frequency.

Self-training is a process of exerting pressure on human muscles. In the process of body recompression, your subjective feelings will affect your judgment.

In the last few exercises, it will accelerate involuntarily, leading to nonstandard movements, inertia and joint participation.

③ irregular training arrangements

There is no fixed place and training time. Practice twice a day if you are in a good mood, and rest for three or four days in a row if you are in a bad mood.

Your body doesn't get regular training, your muscles don't need high-intensity work (muscle gain), your fat will not be consumed, and your basal metabolic rate will not be improved.

Effective training skills you should do ① Focus on compound movements.

Compound movements require the participation of multiple parts of the whole body, which can strengthen multiple muscle groups in one movement, thus improving income and fitness efficiency.

At first, you can do compound movements in the last two movements of your training, and gradually improve to uncle's core training movements, supplemented by single joint movements.

② Use time to calculate group and rest time.

This is the most effective way to avoid caring about the number of times. Do an action for half a minute or 1 minute, regardless of the number of times, focusing on the standard degree of the action.

The same is true for rest between groups. Train immediately after the specified time, so that your nervous system will not be out of motion. Muscles are always congested.

③ Fixed time and fixed environment training.

If you want to make real progress, you should take fitness as a very important thing.

Take it out alone and do it at a fixed place and time, either at home or at the gym.

Try to cultivate a training atmosphere and act immediately when it comes.

My concern for you is written at the end: the effect of fitness will not be seen for a while, so we need to consider changing the existing training mode. Avoid bad habits and cultivate more good fitness habits.

I am a white rhinoceros! A bloody blogger who inspires everyone to have their own training plan.

What should I do if I can't see the effect for a while? The effect is not obvious, or because the time of fitness training is not enough, or because there are problems in the ways and means of fitness training.

"Don't forget your innovative spirit, so as to achieve your ultimate goal." Why do you want to keep fit? Whether it is to lose fat or gain muscle, it is the only scientific choice to get the corresponding effect through fitness training. In order to get the effect of fitness, on the one hand, we should choose the suitable fitness methods and methods according to our physical condition, on the other hand, we should train step by step.

As far as weight loss is concerned, we should do more aerobic exercise such as jogging and spinning, and eat reasonably while ensuring enough exercise time and intensity. As far as muscle training is concerned, if you are familiar with and proficient in various instruments, you should do more training with greater weight and fewer times.

It is only a matter of time before we insist on training in a scientific way and step by step. Choosing fitness is the right choice in life, and sticking to fitness is a positive attitude towards life; If you choose fitness, you must love fitness, stick to fitness and be happy! As long as you stick to fitness, it will definitely have an effect. Only sometimes, what you can't see is a better effect.

People who are originally healthy, have a good figure, have a very qualified physique rate, and have a very good muscle ratio do not need to change their figure. Maintaining the status quo is the best, so the effect is the best.

How to achieve the goal of maintaining the status quo, insisting on fitness is an important content. Only by insisting on fitness and exercise can we better prevent fat formation, avoid fat growth, effectively keep the best figure and avoid the formation of bad habits.

How long do you mean by this time?

The cause of this problem varies with the length of time.

If the so-called period of time is only a few weeks:

Don't worry, it's not time to see the effect.

Newcomers are in the period of building body muscles about 8 weeks before starting fitness.

Your muscles don't see much growth at this time.

But in fact, the vascular network in your muscles is being built in large quantities.

Motor nerves began to become sensitive and developed.

At the same time, the human body's secretion of various muscle-related hormones is also adjusting the dose.

All this is to build a platform for fitness, in order to be effective, your massive muscle gain period has not yet arrived.

Please remain calm.

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If you've been training for years and you haven't made any progress:

Then this is really a problem. ...

In what link, the possibility is super high.

For example, you do the same weight training in a conservative way.

For example, your fitness plan is unscientific

For example, you don't absorb well or sleep well.

For example, insufficient androgen secretion and so on.

Think about what the situation is, and then consult relevant information to solve it.

I have written some similar articles. You can look at the list of articles.

I hope it helps you.

The effect of fitness will not be seen for a while. There are several professional precautions you must know about fitness. Don't give up, the effect of cooking below will come out, absolutely believe me!

First of all, how long do you exercise? Fitness is not a quick and effective thing. Fitness is a process of continuous improvement through daily or regular aerobic exercise and strength exercise to stimulate the body, and then the body responds to repair the body tissue. It takes at least 90 days of periodic professional scientific exercise to see the effect. Why 90 days? Because 90 days is the minimum metabolic process of cell renewal in human body, and gastrointestinal cells will undergo metabolic renewal every 90 days.

Second, the most important scientific fitness is to have a fitness plan, training time, training intensity, how much weight to bear, how to eat, how many times a week to practice, when the training effect is the best, and whether there is a fixed and reasonable rest during the rest time. If you meet the above conditions and continue to work hard for 90 days, there will be obvious changes.

Third, a reasonable fitness plan, training 1.5 hours a day, 4-8 pm prime time, relying on body muscle training. For example, practice chest muscles on Monday, back muscles on Tuesday, leg muscles on Wednesday, shoulder muscles and abdominal muscles on Thursday, arm muscles and abdominal muscles on Friday, and add 30-40 minutes of aerobic training, running and cycling after strength every day. Rest five days a week, then continue to cycle training, and start to supplement protein about 60 minutes after each training. At this time, there are two kinds of dietary protein and protein powder. Dietary protein supplements 300-500g of eggs, chicken, fish, beef, milk, etc. Protein powder is a sports supplement, and it is also the most elementary and basic sports supplement. It's not medicine. Many people are drinking. Please rest assured that I drank it myself. Whey protein powder purified from milk is the best. If you gain muscle, you should add 1- 1.5g of protein per kilogram of body weight. If it is to reduce fat and shape, drink a spoonful, then eat other fitness meals, low-calorie fruits and vegetables, and miscellaneous grains.

Fourth, remember to stretch, relax and massage the whole body every day after fitness to promote the relaxation and recovery of the body. Then make sure to add 2-3 liters of water every day. Whether you gain muscle or lose weight, you need the metabolic combination reaction of water. It is ok to get enough sleep for 7 hours between 1 1 and 8 am every day. After 90 days of training, the effect is absolutely obvious.

These are the four simplest and most basic conditions that can be achieved. It will be 90 days before your fitness effect can be guaranteed. This is my eight-year experience as a fitness coach, which can also be said to be scientific. Bring too many fitness members, don't rush for success, and train a minimum fitness cycle. Keep a cool head.