Error 1. Exercise procrastination
Even if you overcome laziness and walk into the gym, you will have the problem of delaying training. Endless warm-up is a typical procrastination. Spending precious time on "peripheral affairs" such as warming up, drinking water, eating, adjusting clothes, stretching and relaxing, there is not much time for real aerobic exercise. It seems that after two hours of exercise in the gym, the fitness effect will be discounted.
The underlying cause of exercise procrastination may be that your fitness program is not suitable for you. At this time, you need to find a professional to help you adjust your plan.
Mistake 2: Too little rest
When people sleep, the secretion of "leptin" will increase. When the secretion is insufficient, the body will send a signal that "fat needs to be hoarded", which will affect your fat-reducing effect. Moreover, lack of sleep itself is very harmful to health, and the body function is unbalanced, and listlessness is naturally difficult to have an effect.
As long as you exercise with good quality and quantity every time, you don't have to do it every day. You should arrange at least two days off every week. In addition, you should grasp the time when you exercise at night. If you have time after 9 pm, then the best exercise at this time is to relax.
Mistake 3: Eating too harshly.
How to lose weight without eating? This sentence is really no joke. Eating too little or eating unevenly will directly affect your exercise effect. Low carbohydrate intake directly affects human energy supply. If you eat a low-carbohydrate diet for three days in a row, you will obviously feel physically weak. But not eating meat is even more uneconomical. Protein deficiency will reduce basal metabolism and make you obese.
Carbohydrates are mostly taken from coarse grains. Protein chooses beef, chicken, fish and shrimp. The fat source can be olive oil and nuts rich in unsaturated fatty acids. Fruits and vegetables should be fresh.
Error 4. There are too many patterns or only one pattern.
There are a lot of training equipment and dazzling group classes in the gym, but you don't have to try them all. Simple training is often the most effective. Constantly trying new equipment and courses violates the very important principle of "consistency and periodicity" in fitness: any training needs a cycle, in which the content needs to be specific.
For those who choose multiple sports, it is best to focus on one or two sports every month and stick to it for a year and a half to see how it works. For example, besides running, you can choose another exercise from yoga and pilates, and the combination of the two exercises is better.
Error 5. Wrong partner
It is natural to find the right "healthy friends", but if you always talk a lot when you are together, you may be more suitable for exercising alone. In addition, some people have poor autonomy and are more dependent on their partners. When the time comes, one is too lazy to move. Or give in to each other, neither of which can achieve the desired effect.
No matter whether you have a partner or a group, you must learn to exercise independently.
Error 6. lack of concentration
What are you thinking when you exercise? I'm so tired today, what to eat for dinner, and a dress I haven't bought for a long time. Why don't you think about what you are doing now? Our bodies have memories, and every muscle can "store information" by receiving stimuli, so as to change according to your goals. In the process of doing actions, we should always keep our body posture and thoughts highly consistent.
We should pay attention to the actions we are practicing now, feel the strength of the body during exercise, let the nerves control the body and process the action information in our minds.
Error 7. Too strong.
Too much exercise and too long exercise may seem hard, but it may help, especially for girls who are eager to lose weight. In the early stage of fitness, too much intensity will make the body unbearable, and the body can't adjust itself well, which will also increase the risk of injury.
It is suggested to arrange at least two days of rest every week, during which strenuous exercise should be avoided and some simple aerobic exercise should be done to maintain muscle memory and ensure adequate sleep.