Healthy and correct ways to lose weight:
1, when people get up on an empty stomach in the morning, they are the lightest in one day, and gradually gain weight with time, and the heaviest in the evening, with a difference of about 1 kg.
(1) Always choose the same weighing scale (to avoid errors between scales).
(2) Wear consistency is the best;
(3) Try to weigh yourself after getting up in the morning, which is a relatively direct time to reflect your weight.
(4) If it is another time, try to choose this time next time.
(5) Don't weigh yourself after drinking water and eating.
In addition, losing weight is not a simple weight loss, but more importantly, reducing fat, which is the real weight loss. It is best to use weighing scale and body fat detector at the same time.
Women will regain their weight for physiological reasons before the physiological period, so don't worry. This is a wrong weight gain. It will decrease after the physiological period.
2. Why does it hurt after training and how to avoid it? Muscle pain often occurs after exercise. This kind of muscle soreness does not occur immediately after exercise, but 1-2 days after exercise, which is called "delayed muscle soreness" in sports medicine. The pain reached its peak in 24 ~ 72 hours after exercise, and basically disappeared in 5 ~ 7 days. In addition to soreness, there is muscle stiffness, which is only tenderness. In severe cases, muscle swelling affects activities. Delayed muscle soreness may occur in any skeletal muscle after strenuous exercise, especially after long-distance running. Long-distance runners may have pain in the extensor and flexor muscles of the hips, thighs and legs. So the pain after exercise is a normal physiological phenomenon.
(1) Active: Muscle stretching after exercise (in a static way).
(2) Passive: physical therapy recovery after exercise;
(3) Incremental load principle: The overload principle of muscle training makes muscles vulnerable to injury. Based on the principle of increasing load, slowly improving the quality and quantity of muscle training can effectively avoid injury.
(4) If the muscle pain is too severe, you can do the same action on that muscle 10 times without load. (If the thigh is sore, you can do 10 squat) This will also relieve the pain.
3. The ultimate goal of losing weight is to reduce fat and change body shape. In the whole process of exercise to lose weight, what is really effective is to reduce body fat and keep the lean body weight unchanged or increase, which not only improves the metabolic rate of the body, but also makes the body look good. For heavy players, this phenomenon will occur in the process of losing weight. Many people think that it is a plateau period, but it is actually a period of continuous fat loss. Fat is constantly being consumed and lean body mass is constantly increasing. Muscle is heavier than fat, and fat is heavier than muscle. Circumstance and constant weight will change obviously.