At that time, I trained 1 hour every day, ran for an hour and looked at my sweat. I'm so happy that I finally lost weight.
But in fact, my weight has increased instead of decreased, which makes me panic.
Until now, I don't know why I don't lose weight.
First of all, I don't control my diet, I don't know what calorie deficiency is, and I don't count how many calories I eat.
The results show that eating and drinking every day consumes more calories than basal metabolism and gains weight steadily.
Secondly, after more than 1 hour of aerobic exercise, cortisol in my body suddenly rises, which makes me synthesize fat faster and break down muscles faster. So in the end, I'm just wasting my time.
Finally, this long-term aerobic exercise will make my leptin drop and my appetite increase greatly. So I will eat more and eat more and get fatter.
Therefore, when fitness and weight loss are unsuccessful, should we reflect on whether our diet is in place and whether aerobic exercise time is too long?
There is no doubt that according to my experience, as long as we reach the calorie deficit and choose the right exercise mode, we can lose weight.
When we are doing fitness exercise, if your goal is to lose weight, then your training method in the exercise process is to lose weight.
At the same time, as you say now, you exercise for an hour and a half every day, but you haven't lost weight for a long time. I think there are several reasons.
Point 1. Although you have been exercising for a long time, its efficiency is not very high, and your intensity is not necessarily high. You may have rested for a long time during exercise yesterday, or you may have used some training, such as running too slowly and doing strength training too lightly, so the training intensity can't reach a standard of burning more calories.
The second point is that you have some nutrition problems after training. Our exercise consumes calories, and then we can reduce our calorie intake by adjusting our diet. At this time, if you don't pay too much attention when eating, eat too much oil or eat a lot of food, then it may be that you consume too many calories every day, and you have already made up for it.
The third point is that you have been training for a long time and your body has not fully recovered during the training. At this time, your body will be very tired, which will lead to the inability to lose weight quickly. Rest and training should be arranged reasonably. Pay great attention to sleeping every night.
I think the above points should be some of the main reasons why you haven't lost weight. You can judge according to your actual situation and see which link has gone wrong.
In fact, it is very difficult to lose weight, it is hard to say that it is very simple, and it is also very simple. It is important that you have a correct method and perseverance, so as to help you lose weight successfully.
My personal advice, if you have these problems in the process of fitness, correct them as soon as possible and find the right way. I believe you can lose weight soon.
I hope it helps you.
If you want to be thin, you have to consume body fat. And limit the redeposition of fat in the body!
Insist on daily fitness activities. So I think you should have a certain amount of fat to burn every day. In fact, I feel that aerobic exercise is still a better way to accelerate fat burning. It can also improve the cardiopulmonary function and increase the oxygen consumption of the whole body in a short time. There is also weight-bearing training, which also consumes a lot of oxygen for the whole body.
You can try to increase the training intensity.
In fact, the most important thing is our diet.
If you cut off the energy supply. Your own normal metabolism can also consume fat. However, you must maintain the normal metabolism of your body. If the energy supply is insufficient, you will lose your spirit. Too much energy will cause fat deposition in the body. Not to control diet, but to be reasonable. On the premise of not affecting the mental state of fitness activities. Reduce the intake of energy (carbohydrate) food.
There are sub-health factors. This requires you to exercise for a long time in the process of losing fat. Let our constitution approach from weak acidity to weak alkalinity. First of all, give the health status first.
In addition to choosing some low-calorie foods, if they are acidic, we should also consider choosing some alkaline foods.
I hope my suggestions can help you, and I hope the teachers can give you more guidance!
In fact, fitness and weight loss have demonized many people, thinking that fitness will definitely be thin and fitness will definitely have a vest line.
In fact, we may lose weight when we go to the gym at first, because you sweat a lot every day and are very tired.
But all you lose is water, which will be supplemented by your drinking water, diet and so on.
At this time, you will wonder why my efforts still have no effect, so I gave up fitness and began to eat some quick-acting tricks, such as slimming products.
In fact, fitness is a link to help us lose weight and speed up, and at the same time help us shape, so that we can have a vest line and ass!
What really controls weight is diet, and only good eating habits can make you slim down.
Diet, less salt, less oil, less sugar, less water, less carbohydrates, less frying, less alcohol and less soda.
You can eat more satiety foods, such as cereals.
Plus fitness exercise, stick to it, and you will see your achievements and be proud of them.
I'm Pu Jun, your personal trainer!
After exercising for so long, you may have overlooked the most crucial point, which determines your "diet" for losing weight successfully.
Never simply think that you can lose weight by exercising and sweating.
If you don't understand the principle of losing weight, then exercise is also white exercise. Not only can't you lose weight, but you may gain weight.
The principle of losing weight
No matter what we do, our bodies should provide us with energy. The original source of this energy is provided by the food we eat in our mouths.
If we consume more calories than we consume, then in order to meet our activities, the body will look for energy storage materials to provide us with heat, and fat is our spare energy, so as to achieve the function of decomposing and consuming fat. Physically, it is thinner.
If we consume more energy than we consume, these extra calories will not be excreted, but stored in the form of fat for a rainy day. The more extra energy is produced every day, the more fat is converted. Physically, we are getting fatter.
So no matter how long you exercise, you can't burn off the excess energy and you will never lose weight.
The correct posture to lose weight
Control calorie intake
Controlling calorie intake is not dieting. However, on the premise of meeting the basic metabolism of the body, try to reduce the intake of excess calories. This requires that our diet must be changed.
1 Develop good eating habits, follow the principle of eating well early, eating well at noon and eating less at night, and don't overeat.
Put an end to high-calorie foods, such as beer carbonated drinks, barbecue fried roadside stalls, hot pot desserts and fast food restaurants. Stay away from it during weight loss.
Eat more foods with less fat and more in protein, and choose lean meat, beef, chicken breast and fish, instead of fat meat, bacon and processed meat.
Eat more fruits and vegetables and whole grains, and use whole grains instead of flour and rice.
sports
One and a half hours of exercise at a time is a reasonable exercise time. We can do aerobic exercise for 45 minutes (running needs a lot of oxygen to burn fat) and anaerobic exercise for 45 minutes (strength training, muscle training). Aerobic and anaerobic are reasonably matched to create a perfect figure.
0 1 anaerobic exercise
Exercise every day, first anaerobic exercise, because anaerobic exercise needs glycogen to provide energy. If aerobic exercise is carried out first, glycogen will be consumed, so there is no strength to carry out anaerobic exercise.
Benefits of anaerobic exercise:
Increase muscle content and shape a perfect body.
Prevent muscle loss. Excessive aerobic exercise will lead to muscle loss, which can be effectively prevented by training muscles.
Improve metabolism, because muscles burn calories. The more muscles you have, the more energy you need and the more fat you consume.
aerobic exercise
Doing anaerobic exercise and aerobic exercise every day will play a positive role in fat burning.
Because from the beginning of exercise, because anaerobic exercise consumes a lot of glycogen, the proportion of fat energy supply will be higher, which will make fat burn more.
abstract
In weight loss, diet is the key and exercise is the auxiliary. Find the key to the problem, and then exercise, it will definitely get twice the result with half the effort.
develop
skill
Daily calorie consumption (excluding calories consumed by exercise) = basic metabolism of the body+calories consumed by daily activities.
Body basal metabolism (BMR) formula
BMR (male) =( 13.7 weight (kg)) +(5.0 height (cm)) -(6.8 age) +66.
BMR (female) =(9.6 weight (kg)) +( 1.8 height (cm)) -(4.7 age) +655.
I am Keep Running Men, and I will continue to share more knowledge about running and fitness!
A scam to lose weight through exercise.
No, you didn't. In other words, when the fitness instructor tells you that "dieting can reduce metabolism and exercise can reduce waiting fat", you should understand that he is wrong.
Recently, slapping expert Herman Penzer is an anthropologist at Hunter College of City University of New York. He published research results that people can consume almost the same amount of calories every day; Of course, exercise can make you healthier, but losing weight is useless.
In Professor Ponze's research, they gave two contrast people a kind of water containing deuterium and heavy oxygen. By calculating the hydrogen and oxygen isotopes discharged from urine, they can calculate the carbon dioxide produced by the body, and then calculate the calories they consume every day. This method is the "gold standard" for determining daily calorie consumption in the field of public health.
The two groups they compare are: Haza tribe in the grasslands of northern Tanzania, which hunts animals every day and chases lost youth in the sun; Another group of people are office white-collar workers in new york, who usually don't do much exercise.
To our surprise, the calories consumed by the two groups are almost the same. Men consume about 2600 kcal per day, while women consume 1900 kcal.
So they made another observation for more than 300 people, and the results still showed that people's daily physical activity had little to do with metabolic rate. The only difference is that people who lie in bed all day consume only 200kcal (about 60 grams of bread calories) less than those who exercise more.
What is even more surprising is that after a certain amount of exercise, the calories consumed every day no longer increase. Although the number of thousands of calories on your exercise bracelet is changing, the human body will make up for it by other means, such as deeper sleep and reducing the energy consumption of some cells and organs.
The truth is: "Exercise can't reduce fat, only reasonable diet control can". Therefore, exercise is not the most effective way to control weight, but diet control is the most important. Weight loss, cardiovascular and cerebrovascular pressure will be reduced, and the whole person will become relaxed and more energetic.
I have been working out for several months, and I work out for an hour and a half every day. Why don't I lose weight? If you insist on long-term fitness without losing weight, you should reflect on whether your fitness methods are correct and whether your diet control is reasonable.
To lose weight, do more aerobic exercises such as brisk walking, jogging, aerobics, swimming, skipping rope and spinning bike; The same fitness, pull-ups, push-ups, belly rolls, flat support, squats, lunges and so on. All belong to anaerobic exercise Anaerobic exercise helps to lose weight, but it is not an effective way to lose weight.
Aerobic exercise to lose weight should also ensure enough exercise time and intensity, such as at least three times a week, each time for half an hour to an hour, and keep the heart rate at 60-80% of the maximum heart rate during exercise. In the process of losing weight by aerobic exercise, we should also pay attention to the combination of different exercise methods, including timely supplementation of anaerobic exercise.
To keep fit and lose weight, you should "keep your legs open" and "keep your mouth shut". Continuous and effective aerobic exercise is to consume calories and reduce fat continuously; Reasonable diet control is to avoid excessive calories from being converted into fat. Control your diet, avoid eating too much oil, sugar and salt, and eat more dietary fiber.
Sweating does not mean losing weight. Sweating is not the same as fat. You'd better pay attention to the way you exercise. Aerobic exercise is the best way to lose weight, and with proper strength training, fat can be transformed into muscle. This is good for keeping weight. The principle of exercise to lose weight is negative calorie balance, which is simply to eat less and exercise more, and naturally consume fat. It is recommended to control your diet. No matter how much time you practice every day, don't control your diet.
It doesn't matter how long you practice.
Secondly, you insist on not giving up when you can't see the harvest for a while.
It is best to exercise every day or every other day, not for too long. If you want to lose weight, do moderate aerobic exercise every day.
The best time for daily exercise is in the afternoon 16- 19. At this time, the human body's physical fitness has reached the best state, at the peak of metabolism, and the sports ability has reached its peak. Heart rate and blood pressure have also increased, and muscle speed, endurance and strength are also at their best at this time. At this time, going to fitness can get twice the result with half the effort and reduce sports injuries.
I hope the above will help you.
Don't give up, it takes a long time to lose weight. Losing weight will be impossible for a while. Stick to it for a long time, and don't give up refueling when you see no effect.
It must be illegal to exercise so hard every day and never lose weight for so long. The most important thing is not to establish a correct concept of health.
Only by getting nutrition prescriptions from nutritionists and making some lifestyle adjustments can we achieve scientific weight loss and fitness.
If a person has a healthy lifestyle, a reasonable diet, comprehensive and balanced nutrition, does not go to the gym, does not sweat a lot, and tries to iron, he can also be refreshed, well-proportioned and tall.
Why do you say that? Healthy lifestyle and diet, including going to bed early and getting up early, paying attention to the quality of breakfast, not overeating, taking a break and relaxing in time, etc. It can ensure that the body is not stimulated by extra pressure and let all internal organs operate normally.
The most important thing is that there is no shortage of nutrition, which can ensure that hundreds of chemical reactions in the body are carried out perfectly with sufficient and reasonable raw materials. In this way, the food we eat will not be converted into energy and accumulated in the body, but can be metabolized in time. Give your body enough raw materials, and you can use these raw materials (nutrients) perfectly in the right place, and finally form a perfect human figure.
Like the questioner, it is very difficult to lose weight through simple exercise, and excessive exercise is a kind of behavior that harms health. Losing weight and then losing weight will eventually lose your health. Isn't it not worth the loss?
Sweating for a long time during exercise will cause a lot of loss of water-soluble vitamins and minerals in the body. Anaerobic exercise can destroy muscle fiber tissue. If it is not repaired in time, unless the branched-chain amino acids that can quickly form muscle tissue are supplemented in time, the muscle mass will actually be lost irretrievably.
Everyone thinks that reducing fat requires eating less, so they increase their exercise by dieting and eating less. In fact, losing fat requires more protein than gaining muscle. The enzymes that carry out biochemical reactions in our bodies, as well as various hormones and antibodies are all protein. Without these protein, the fat in our body can't be metabolized in time. It takes a lot of protein to metabolize fat and fat-soluble toxins accumulated in the body. People who lose fat and gain muscle need to eat more fat-free complete protein nutrition to help the body metabolize fat.
There are two kinds of water-soluble vitamins in our body, one is vitamin B and the other is vitamin C.
Vitamin B plays the role of coenzyme in our body. It can help our liver metabolize three nutrients, protein, fat and carbohydrate, which plays a very important role in protecting the function of the liver. Vitamin B group mostly exists in animal liver, wheat germ and yeast. Modern people generally eat polished rice and white flour, and the vitamin B family in bran is greatly lost, and the intake is generally insufficient. If you sweat again, it will be even worse. Lack of vitamin B family will lead to many sub-health states, such as diabetes, fatty liver and cirrhosis.
Vitamin C is mostly found in fresh vegetables and fruits. Although it is easier to eat than vitamin B, it is easily lost during food storage, cleaning and cooking. The lack of vitamin C will cause the body to lose a lot of collagen connective tissue, resulting in the muscles of various parts of the body (skin, limbs, internal organs) drooping one after another.
How frustrating is it that a person often exercises and finally gets a shriveled body with drooping muscles? So don't use brute force to do anything, but use four or two pounds of clever force. This requires learning before practice, learning nutrition knowledge and knowing more about your body. The more you know about your body, the more you will know that when we supply your body with enough material, your body will do its best to make us more and more energetic and beautiful, and even attack our age.
So if a person wants to lose weight, the first thing to consider is whether he has living habits and eating habits. While improving his diet and lifestyle, he needs to supplement nutrients that are easy to lack and difficult to eat, so that his body has enough raw materials. On this basis, he can do some corresponding exercises. Everything needs to be done on a scientific and reasonable basis, and we must not run amok and end up hurting our health.
Hello.
1. This question is too simple. What is the efficiency of one and a half hours?
2, it is not recommended for daily training, the body has no time to rest, it will damage your health!
If what you say is invalid, then pay attention to these aspects: ① Whether the amount of exercise is suitable for losing weight, and whether the amount of exercise is too small. ② Self-examination of eating habits. (3) Whether there are genetic diseases leading to some special situations!