It is every man's dream to have solid arms and generous shoulders.
Many friends often encounter many obstacles in health clubs. When the effect of hard exercise is not so obvious, it will encounter the legendary bottleneck period, which will happen to people who gain muscle or lose fat.
It is not a bottleneck to keep the weight unchanged for just a few days. Only when the weight has not changed for more than two weeks after long-term exercise can it be called bottleneck period. The human body forms a habit at 2 1 day, and so does its exercise ability.
Bottleneck period is actually a good signal, because it is determined by the body's natural regulation mechanism. We must firmly believe that the bottleneck period is not terrible. When the bottleneck is encountered, it shows that the body has risen to a certain stage, and there will be a higher level of development after consolidation.
If Jianbao, who increases muscle, fails to supplement protein and sugar in time after fasting training, it will cause muscle sugar decomposition, irregular movements, lack of rest and long-term use of a training plan. All these may cause a "fake bottleneck period". If none of the above is true, congratulations, you have really entered the bottleneck period.
To talk about how to break through the bottleneck period, strength training is the magic weapon to overcome the bottleneck period.
Anaerobic exercise can have the advantages of aerobic exercise through cyclic exercise. Lactic acid produced by anaerobic metabolism will be decomposed and utilized again to reduce muscle discomfort. Of course, the standardization of actions is also a big factor, because ten irregular actions are not as effective as one standardized action.
When doing strength training, you must choose the strength training that suits you, do it 3-4 times a week, not every day, because the muscle recovery period is 48-72 hours. It is ineffective to continue to exercise the same muscle before the muscle fully recovers, but it will be counterproductive and affect the exercise effect.
Don't think that strength training can only increase muscles. It can not only enhance muscle strength and increase lean tissue, but also increase metabolic rate 15%, which is very helpful for losing weight or maintaining weight for a long time.
In addition to individual differences, what kind of weight loss method is the main reason for the baby who loses weight to encounter the bottleneck period. Bottleneck period, which usually comes quickly and lasts for a long time, is caused by using the wrong unhealthy weight loss method!
In particular, strict dieting will greatly reduce metabolic consumption, and calorie intake and consumption will easily reach a balance again, so it is easier to enter the bottleneck period.
If it is a bottleneck period caused by strict dieting, reducing food intake will not have much effect, but it will easily enter a vicious circle. At this time, what we need to do is to gradually increase our diet, restore normal calories to slowly restore metabolic consumption, and at the same time ensure adequate exercise.
If diet and exercise are controlled reasonably, it can be considered that the bottleneck period is that the body is in the adjustment stage, and adding a small amount of strength exercise the next day is very helpful to break through the bottleneck period.
Finally, an unexpected breakthrough for you is overeating. Breaking through the bottleneck through overeating is actually to restore normal diet and increase metabolic consumption, thus breaking through the bottleneck.
The bottleneck period is the intensity of the body's adaptation to exercise and the intake of diet, and consumption and intake are equivalent. The stimulation of exercise on the body is reduced, and the effect of increasing metabolism is weakened, which will form a balance. If you want to get through the bottleneck period, you must break this balance and increase your body consumption.
Therefore, the training plan needs to be changed periodically, and the purpose of constantly stimulating the body is to break the bottleneck. If you encounter a bottleneck, overcome it. I believe you can do it with perseverance!