Four misunderstandings of women's weight loss

Long-term aerobic exercise is the best way to lose weight

A common misconception of many female fitness enthusiasts is that long-term and stable aerobic exercise is the best way to lose weight. They will grind their teeth on the treadmill for two hours with all their perseverance, hoping to burn more calories through longer exercise.

Although stable aerobic exercise has many benefits, it is not the most effective way to reduce fat.

Solution: Try to join HIIT.

HIIT can obtain the same health benefits as aerobic exercise in a stable state, but it can greatly improve body composition, glucose metabolism, blood pressure and cholesterol levels, thus burning more calories.

Resistance training is not suitable for women.

Many voices tell women to stay away from those barbells and dumbbells. If you have to try, choose a light weight, otherwise it will become Schwarzenegger's figure.

In fact, resistance training can bring many benefits to women, including improving mood, improving posture and many health benefits. At the same time, it will help you lose fat, increase muscle mass and burn more calories during static rest.

Solution: Try to insert heavy resistance training into the exercise plan.

Many opinions suggest that women should carry out resistance training with lower weight and more endurance.

In fact, low load will only make the body adapt to such weight, thus gradually reducing the training effect. At this time, more weight can reawaken your body, which is more conducive to losing weight.

Fasting training will burn more fat

The reason why many people train on an empty stomach is that if you don't eat, your body will have to use its fat reserves to supply energy.

But the main problem of fasting training is one-training without proper nutrition will make it difficult for your body to replenish and recover the protein decomposition that occurs during exercise. So the body will eventually sacrifice muscles to provide energy.

Solution: Drink protein before exercise.

Instead of training on an empty stomach, it is better to drink a cup of protein milkshake that is easy to absorb and digest, and a spoonful or 20 grams is enough.

A large number of studies show that eating high-quality protein will increase muscle mass and reduce fat.

Increasing the calorie gap is a necessary condition for fast weight loss. This seems to be a reasonable equation. If you reduce your calorie intake by 500 calories per week, you can reduce 1kg.

However, drastically reducing calorie intake will lead to many metabolic problems, which will actually make it harder for you to burn fat. It will also lead to decreased muscle mass, decreased bone density, menstrual disorder, and negative effects on brain function.

Solution: Make some minor adjustments and stick to it.

It is enough to reduce the intake of 300-500 calories every day. Slow and steady progress is healthier and easier to maintain.