It seems that more and more friends go to the gym with fitness cards, but many friends complain that they have spent money and time, but they have not seen any effect of fitness. What the hell is going on? Yan Yangjun will discuss with you today the reasons why fitness has no effect.

Case 1

Jun A, 28, seems to be going to take a wedding photo later. He was ordered by his girlfriend to "correct his figure within a time limit" and had to get by when taking pictures, saying that he didn't want to take wedding photos with pigs. So Mr. A got a membership card, but it's been almost a month since he went to the gym. He doesn't seem to have lost weight. Why? Yan Yangjun talked to him about going to the gym this month. His report is as follows:

(1) The weekly time is not fixed. I went there three times in the first week, and I ran for half an hour each time. I felt very tired, so I took a few more days off. I don't want to go the next week, and then I go there about twice a week, and I still run for half an hour every time.

(2) The diet is not controlled, and you can eat whatever you want, especially dinner, which is the richest of the three meals.

(3) Feeling ineffective. Haven't been there recently!

This example is quite representative! The reason why losing weight is ineffective is actually very simple. Insufficient exercise (including the number and duration of each exercise, whether the exercise method is appropriate or not), out of control diet, anticlimactic fitness is really difficult to have an effect!

In fact, for a novice who wants to lose weight, it is very simple to achieve the effect. He should make sure to exercise for at least one hour three times a week, and it is best to fix the fitness time, such as Monday and Friday nights. In addition, the diet should also be adjusted, especially for dinner, to reduce the intake of oil and carbohydrates, and not to eat after 9 pm. If you want to achieve results, but you say you don't have time, there is nothing you can do. Fitness, like anything else you want to do, takes time and energy.

Case 2

B Jun, male, 35 years old, has been swimming and keeping fit, and goes swimming 3-4 times a week. He almost never takes part in other sports and has a high body fat content. He never understood why he insisted on exercising, but he just couldn't lose weight.

I didn't know until I learned more about it. Every time he swims, he just swims. He has no intensity and plan, and he is very casual. Essentially, he belongs to recreation. Of course, it is difficult to achieve results. Because of the single exercise, the body has adapted to the intensity of exercise, and of course it is difficult to lose weight. In addition, the diet is out of control.

Case 3

Mr. C, 33 years old, has been exercising for many years, and has a good physical fitness and sports foundation. He insists on training 3-5 times a week. He has always wanted to build decent muscles, but his figure is always unsatisfactory, mainly because the circumference has not changed much and there is no expected goal. Although the diet is controlled, it is more casual. His advice is to seek help from a professional fitness coach and make clear the phased fitness goals (skeletal muscle content, body fat rate, girth index, etc.). ), scientific and specific training plan, strict control of diet.

From the above three cases, we can see two main reasons why the fitness effect is not obvious:

1- Not enough exercise

Including insufficient exercise times and insufficient duration of each exercise. With Yan Yangjun's experience, it is difficult to achieve the ideal fitness effect by training less than three times a week. In addition, ensure at least 1 hour of effective fitness time every time. Some friends are in the gym, sitting on fitness equipment, playing mobile phones and chatting with people. Therefore, staying for half a day will not be effective and the training goal will be difficult to achieve.

2- No good diet control

Gain muscle or lose weight? Winter or summer? At what age? Everyone has different requirements for diet, so we should make a good diet plan according to the actual situation. Friends who make their own fitness meals unconditionally should try to control their diet under the existing conditions. For example, friends who lose weight should control their oil intake when eating out, and eat less fried and grilled food when eating. Friends who have the conditions to make their own fitness meals, then make their own fitness meals. Yan Yangjun believes that trainers who have reached the advanced stage should create conditions to make their own fitness meals, and it is really difficult to meet the requirements of fitness when eating out.

If you have a fitness partner, you can ask your partner to help monitor your food intake. The method is simple: take pictures of everything you eat and send it to each other. If possible, calculate the daily calorie intake regularly and analyze whether the diet arrangement meets the current training goal.

In fact, fitness is just a beginner, but an old bird. It has always been like this. To achieve "scientific training, reasonable diet", basically laid a good foundation, has been half successful.

Of course, fitness is a systematic project. You have to arrange a good rest, pay attention to physical stretching, master the technical requirements of various trainings, and adjust the fitness plan according to the physical changes and fitness goals at each stage.

Fitness, like everything you want to do in your life, requires methods, time, money and unremitting persistence to achieve results. Pay, there will be a return!