Last year, June 5438+10, I was very confused when I left my job, and I didn't know what I should do. I can only be sure of one thing: I can't waste time. So when I was confused, I set myself a nine-word policy: reading, exercising, meeting people and seeing the world. I kept reading and exercising, met some people intermittently, didn't go out for a long trip, but finally found something I loved.
The first and most direct feeling is that lumbar muscle strain has been greatly improved. After giving birth, my waist aches very easily. I often feel sore at work in the afternoon. When I get home, I have to lie on the sofa for a while to feel better.
After the fitness instructor asked me to exercise erector spinae (the muscle behind the spine) in a Roman chair, my waist became less sore, and I didn't feel much sitting at night.
The second obvious feeling is that the weight has not changed, but the body shape has changed. To put it simply, my flesh has become tight, and it is no longer loose.
Before exercising, I couldn't understand why executives of foreign companies worked like chicken blood every day, were so busy, and liked exercising and self-abuse. I used to work in an American-owned company, so I couldn't get into the top without running long distances. The CEO is even more powerful. Marathon is a small case, and people are directly triathlons.
My primary goal for the gym fitness instructor is to improve my physical fitness. Because I have also experienced the state of being willing but unable to do it. I was too tired to do anything after going home every day before I quit my job. I just wanted to watch a light and funny movie, so I went to bed. I have no physical strength and energy to read and study.
But once you are physically strong, you can still have energy to do other things when you get home.
One word: force. Because I only insist on exercising, so that I can at least maintain my current physical strength and take good care of these, I will definitely force myself to make time to go to the gym.
Weight loss = calories burned > calories consumed. This is a scientific formula to lose weight, but dieting and high-intensity aerobic exercise unilaterally reduce the calories input or increase the calories consumed in a short time. Once the food intake is restored, or the amount of aerobic exercise is reduced, the weight will start to rebound immediately, which is also the reason why many people fail to lose weight.
In order to maintain the effect of losing weight, it is necessary to increase basal metabolism, that is, to burn more calories than before even if you don't exercise. The way to increase basal metabolism is to increase the body's muscle content, because muscle consumes more calories than fat. Once your body's muscle content increases, your daily calories will also increase, so you can "sleep to lose weight".
Therefore, the long-term way to lose weight is: adjusting diet structure+anaerobic exercise to gain muscle+aerobic exercise to reduce fat. The most fattening foods are carbohydrates, such as sweets, rice, steamed bread and noodles (yes, starchy foods are also fattening). Therefore, we should strictly control the intake of carbohydrates and increase the intake of protein and vegetables instead of simply reducing the amount of food.
Aerobic exercise is effective in reducing fat, but it also needs to be combined with anaerobic exercise to gain muscle. I believe everyone has seen the volume comparison chart of fat and muscle with the same weight. If you turn fat into muscle, you will look much better.
I see that there are many coaches who teach aerobics in the gym, and they are in poor health. That's why. Once a group aerobics instructor admitted that many aerobics instructors were fat because they patronized classes and didn't have time to practice anaerobic exercise (equipment).
Waist and abdomen meat is the easiest to grow, and even more irritating is that they are also the hardest to lose weight. Every time I finish practicing in the gym, my waist and abdomen will become tight, but it can only last for three days, and then it will start to loosen.
Therefore, to reduce the waist and abdomen, we must ensure the frequency and practice once every 2-3 days.
I have changed six or seven coaches (I have to say that the turnover rate in the fitness industry is too high), and I have the most feeling with one of the devil coaches. Although I am the most tired, I am the most satisfied after class.
Whether it is anaerobic exercise or aerobic exercise, it is very important for coaches to correct many postures. Sometimes just sinking your shoulders or stepping forward, the feeling and effect of exercise are very different.
I never dreamed that you could slim your face while exercising.
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