Fitness needs persistence, not one day off a week, not three minutes of heat. 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 for 40-90 minutes each time, so as to get the ideal figure.
Two: overtraining, crazy training on weekends.
Compared with people who don't punch in frequently, another extreme fitness is not desirable, that is, overtraining. Staying in the gym for 2-3 hours will only make you tired and prone to fitness accidents. However, if you don't exercise at ordinary times and exercise crazily on weekends, it will be like this for a long time, and your body can't 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, we should give priority to sports, do not play with mobile phones, and ensure efficient exercise. Only in this way can you improve your physical fitness and get a better figure.
Three: the fitness plan will remain unchanged for a long time.
People who have just started to do fitness exercises change their bodies very quickly, and their bodies have changed from a state of never exercising to a state of exercising. The muscles of the body are activated, the metabolic activity of the body is improved, and the effect of increasing muscle and reducing fat is also very obvious. However, the same fitness plan for a long time, starting from the third month of fitness, you will find that with the improvement of sports ability, the fitness effect is getting worse and worse. After a period of development, the 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.
Four: protein is insufficient to supplement.
Diet and exercise are indispensable. During fitness, your muscles will be torn, and muscle repair needs enough amino acids. Amino acids are provided by protein, which means that the demand for protein will increase. Every kilogram of body weight needs to be supplemented with 1.2- 1.5g protein during fat loss and 1.5-2g protein during muscle gain. We can choose high-protein foods, such as chicken breast, eggs, beef, milk, dairy products and so on. The protein content of 100 chicken breast is about 20g, while the protein content of a boiled egg is 7g. Therefore, protein food should be eaten several times a day, so the absorption rate of protein will be improved.
Five: insufficient rest time
In the process of fitness, sleep and rest will affect the repair of body function and the decomposition rate of fat. Staying up late will disturb hormone secretion, promote cortisol level, and make fat easier to accumulate, while lack of sleep will affect muscle repair and fitness efficiency will be greatly reduced. Fitness people must quit the habit of staying up late and not getting enough sleep, learn to work and rest regularly, and ensure that they sleep for 8 hours every day. Only the next day can the body exercise more efficiently, the speed of fat metabolism will be accelerated, and the speed of muscle recovery will be accelerated!