When the human body gets up on an empty stomach in the morning, it is the most relaxing time of the day. Gradually gain weight with the passage of time, and it is the heaviest in a day at night, with a difference of about 1 kg.
So when I followed john young, I said:
(1) Always choose the same weighing scale (to avoid errors between symmetries).
(2) Wear consistency is the best;
(3) Try to weigh yourself after getting up in the morning, which is a relatively direct time to reflect your weight.
(4) If it is another time, try to choose this time next time.
(5) Don't weigh yourself after drinking water and eating.
In addition, losing weight is not a simple weight loss, but more importantly, reducing fat, which is the real weight loss. It is best to use weighing scale and body fat detector at the same time.
Women will regain their weight for physiological reasons before the physiological period, so don't worry. This is a wrong weight gain. It will decrease after the physiological period.
Why is it sore after training and how to avoid it?
Muscle pain often occurs after exercise. This kind of muscle soreness does not occur immediately after exercise, but 1-2 days after exercise, which is called "delayed muscle soreness" in sports medicine.
The pain reached its peak in 24 ~ 72 hours after exercise, and basically disappeared in 5 ~ 7 days. In addition to soreness, there is muscle stiffness, which is only tenderness. In severe cases, muscle swelling affects activities. Delayed muscle soreness may occur in any skeletal muscle after strenuous exercise, especially after long-distance running. Long-distance runners may have pain in the extensor and flexor muscles of the hips, thighs and legs. So the pain after exercise is a normal physiological phenomenon.
(1) Active: Muscle stretching after exercise (in a static way).
(2) Passive: physical therapy recovery after exercise;
(3) Incremental load principle: The overload principle of muscle training makes muscles vulnerable to injury. Based on the principle of increasing load, slowly improving the quality and quantity of muscle training can effectively avoid injury.
(4) If the muscle pain is too severe, you can do the same action on that muscle 10 times without load. (If the thigh is sore, you can do 10 squat) This will also relieve the pain.
Why does the body circumference become smaller but the weight remains the same?
The ultimate goal of our weight loss is to lose fat and change our body shape. In the whole process of losing weight through exercise, it is really effective to reduce body fat and keep the lean body weight unchanged or increase, which not only improves the metabolic rate of the body, but also makes the body look good. For heavy players, this phenomenon will occur in the process of losing weight. Many people think that it is a plateau period, but it is actually a period of continuous fat loss. Fat is constantly being consumed and lean body mass is constantly increasing. Muscle is heavier than fat, and fat is heavier than muscle. Circumstance and constant weight will change obviously.
How to lose weight? How to match diet and exercise?
First, diet
Eat less meat and more vegetables.
Medical evidence shows that amino acids in meat have side effects on human body. Eating too much meat can easily lead to excessive fat and weight gain, which is also harmful to health. Crude fiber in vegetables can promote gastrointestinal peristalsis, increase the elimination of toxins in the body and accelerate metabolism. Therefore, fruits and vegetables are the best choice for dieters.
Eat less and chew more.
Eating too much food will greatly increase the load on the stomach and intestines, and will also store excess nutrients under the skin in the form of fat, thus making people obese. Chewing more food can reduce the burden on the stomach, help digestion and reduce the accumulation of fat, thus reducing the formation of obesity.
Want less, pay more.
Don't ask classmates or colleagues to bring food and buy things for your convenience. Don't make excuses for being lazy. Leave your seat and walk around to see what you can do for others conveniently. This will not only make good friends, but also exercise your bones and muscles to prevent fat from growing on your body. This is a good way to win multiple jobs.
Talk less and do more.
Every time you lose weight, don't just talk on paper, let others practice their promises. Otherwise, you will always look at the graceful figure of others in a daze. Only by doing it yourself can we realize the plan of losing weight.
Second, exercise.
Suggestions for adolescent women to lose weight;
Suggested types of exercise: flexibility training, coordination training, aerobic training and appropriate resistance training.
Sports: Sports should be integrated into various activities of family, school and community, including play, games, outings, swimming and sports.
Dance, rope skipping, strength training, sports, etc.
Exercise intensity: medium and small intensity.
Exercise time: more than 30 minutes each time.
Exercise frequency: more than 3 times a week.
In addition, participate in sports activities suitable for age and development every day;
Resistance training: the main muscle training of the whole body, and effective plastic training for legs, buttocks, abdomen and chest according to the characteristics of parturient.
Note: Due to the special physical condition after delivery, athletes must have professional guidance and training.
Exercise intensity: medium and small intensity.
Exercise time: more than 30 minutes each time.
Exercise frequency: more than 3 times a week.
Suggestions on slimming exercise for professional women;
Suggested exercise types: flexibility training, coordination training, aerobic training and resistance training.
Exercise mode: Aerobic exercise and endurance exercise are the main methods. Such as running, fitness walking, cycling, aerobics, swimming, dancing, mountain climbing, traveling, table tennis, badminton, tennis, yoga, water aerobics, skiing, skating and equipment training.
Exercise intensity: moderate intensity, equivalent to 60-75% of the maximum heart rate; It is advisable not to feel tired the next day.
Exercise time: 30-60 minutes a day, and the daily exercise time can be calculated cumulatively.
Exercise frequency: more than 3 times a week.
It is mainly to develop good exercise habits and carry out certain sports activities every day.
This group of movements is designed for the lower abdomen, buttocks and thighs, and has the functions of lifting buttocks, reducing abdomen and modifying leg curves.
1, kick forward
Exercise site: front thigh muscles and lower abdominal muscles.
Efficacy: this action can modify the thigh curve of girls and make the lower abdomen flatter.
Number of training groups: one group does 10 movements, and ***3 groups.
①? Hold the chair with both hands and keep your upper body straight.
(2) Inhale, lift the hip (clamp the hip muscles), and kick the left foot forward by about 75.
③ Exhale and slowly return your left foot to its original position. Do the same with the other foot.
2. Side kick
Exercise site: lateral thigh muscles, buttocks and side waist.
Efficacy: This action can modify the curves of girls' thighs, buttocks and side waist, and make the lower body lines more charming.
Number of training groups: one group does 10 movements, and ***3 groups.
(1) Hold the chair and keep your upper body straight.
(2) Inhale, lift the buttocks (clamp the muscles of the buttocks), slowly lift the feet outward to 45 degrees, then exhale and return to the original position. Do the same with the other foot.
Step 3 kick back
Exercise site: muscles behind thighs, buttocks and lower back.
Efficacy: this action can modify the curves of girls' thighs, buttocks and lower back, and shape beautiful lower body lines.
Number of training groups: one group does 10 movements, and ***3 groups.
(1) Hold the chair and keep your upper body straight.
② Inhale, lift the buttocks (clamp the muscles of the buttocks), and lift the legs back to about 75.
③ Exhale and return to the original position. Do the same with the other foot.