? I believe that many girls come into contact with fitness for the first time, especially retraining, for the purpose of losing weight, or making their bodies more compact, visually thinner and with stronger lines. However, many people also find that after fitness, the appetite is like being opened, the training intensity is getting bigger and bigger, and more and more people eat. When they exercise, they don't avoid their mouths, and gradually develop the muscles wrapped in fat, which looks particularly strong and runs counter to the original fitness goal.

In fact, I have experienced the above situation many times myself. Every time I feel that my training intensity is so great, I should be able to eat more. As a result, the intake of calories is far less than that of eating, and eventually muscle fat grows together. Here are some points for sisters who don't want to be jealous and strong:

1. Never just retrain without oxygen.

? Maybe many fitness bosses don't like aerobic exercise and feel inefficient. But as we ordinary people want to exercise to lose weight, a certain aerobic frequency is the key to ensure that body fat does not rise, especially when your retraining intensity is not very strong (you don't sweat so much), aerobic must be put on the agenda (just 30-40 minutes each time). Aerobic exercise can be put on the rest day of retraining, but it is not recommended to do too much (it will lose muscles). Retraining: Aerobic time should be controlled at 2: 1.

When you find that your appetite is getting bigger, don't gain weight immediately, but temporarily reduce the training frequency and intensity.

? Sisters who start to retrain everything may have fallen into such a cycle, that is, the more they practice, the heavier they eat. This situation is probably due to our excessive training intensity and high cortisol in the body, which greatly increases our appetite. At this time, if you feel that you have eaten too much, you will only get stronger and stronger if you compensate with heavier retraining. Therefore, the correct approach should be to immediately reduce the intensity of training, or simply stop training for two days, let hormones and appetite return to normal, and then resume normal training.

Don't fill your stomach with low-calorie and large-volume food.

? Another misunderstanding is that many girls are afraid of hunger and like to eat some low-calorie but bulky vegetables such as konjac noodles to fill their stomachs. But in fact, if you do this, your stomach will gradually swell and you will not feel satisfied. Try to eat as much protein as possible, eat a balanced diet, and eat whatever you want, but a full meal of 7-8 minutes is the way to stick to it for a long time.