If the training effect is not up to expectations, we can actually analyze it like a problem and get the answer.
The effect of reducing fat depends on the difference in calories, and the energy consumed is subtracted from the energy consumed. The bigger the difference, the better our fat-reducing effect will be.
Then send it over. If fat reduction doesn't work, you can think backwards.
The first is energy intake.
You can reflect on your diet these days and think about what you have eaten.
Dietary intake can start from the following points.
1 meal
If you lose fat, you will recommend a small number of meals. If you eat too little, it will lead to more concentration. If you consume a lot of energy at one time, it is easy to accumulate fat. At the same time, it is easy to feel hungry. If we are hungry for a long time, it will reduce our basal metabolism.
2 air intake
The number of meals does not determine the level of energy, and there is how much energy you eat.
What needs to be explained here is that energy and food are not directly equated. Some things may be small in size, but their energy is super high.
If you think this kind of survey is a headache, you can choose a more accurate method, which is to record what you eat in a day, and then calculate the energy intake by consulting it.
By the way, the effect of reducing fat is generally not good. The most likely problem is diet, especially some high-energy snacks. You can reflect on it.
After dinner, reflect on training.
The subject mentioned going to the gym for an hour or two every day, but didn't mention your training content.
The intensity of training and the calories consumed are not directly equal to time. When training, you should have a clear plan, and you can reflect on your training, from planning to implementation.
It is generally recommended to choose strength training combined with aerobic training to reduce fat, and you can also choose some functional training or fighting training.
If it is difficult to judge the intensity of exercise, you can calculate your own exercise heart rate, and then measure your heart rate more during exercise to see if it stays in the interval of exercise heart rate.
When the topic says that you haven't lost a pound, it means that your weight hasn't changed, but if your body fat has decreased and your muscle content has increased, your weight will be the same, but in fact you are losing weight.
The above is about KI fitness. You go to the gym for an hour or two every day, and you haven't lost a pound for more than half a month. What is the situation? " The answer to this question, as one person said, is inevitably biased and is for reference only. I hope I can help you.
Go to the gym for an hour or two every day for half a month. Why didn't you lose a catty?
Correct weight loss principles and methods are the true meaning of weight loss success. When we know and learn to use the correct principles and methods, then our own weight will be firmly in our hands.
Let me tell you the correct principle of losing weight first:
If you want to lose weight successfully, you need the energy balance of your body to be in a deficit state. The principle is that our body needs to eat food every day, and the calories are less than the sum of the body's consumption that day, that is, the intake is less than the consumption.
When the body reaches the state of energy deficit, the body mechanism will consume fat and protein in our body without external energy supplement; When we consume the fat or protein stored in our bodies, we lose weight. Finally, by persisting in losing weight for about 3 months, the weight will drop to the result of our psychological expectation.
Summary: the principle is to let us reach the state of body heat deficiency, that is, the intake is less than the consumption.
How much less is appropriate? The answer is: 300 to 500 calories. What if you can't calculate? At this time, we need to stimulate our potential! What is the potential? Diligent! ! ! Weigh yourself immediately after getting up, record your daily weight and compare your weight every two weeks. Its function is to let us see the changes of the body more intuitively and make corresponding adjustments.
Observe the recorded weight value. If the weight does not drop slowly, you need to reduce your daily consumption or increase your exercise.
It is worth reminding friends who are eager to lose weight that losing weight quickly is unhealthy for the body; On the surface, we have lost weight, but most of it is the protein of our body, not fat.
Aerobic training, strength training and endurance training can all help us lose weight, but Xiaoqi argues that it is wise to choose the exercise mode that you like to meet the challenge of self-change.
No matter what kind of exercise you take to lose weight, you can't do without persistent exercise. Persistence is the truth!
It is obviously unrealistic to implement the method of losing weight on everyone, but all the methods can not be separated from exercise.
A more suitable and high-end personal exercise plan is also inseparable from the correct exercise methods and processes: warm-up preparation >; Exercise > stretching after exercise.
In terms of exercise time, we need to understand that too long exercise time is harmful to the body, and too short exercise time will also reduce the body's heat consumption, so it is more reasonable to arrange the time for about one hour; In this way, we can do more other things we like and spend more time with our families!
The method of losing weight diet
A reasonable daily diet is an important way to lose weight successfully, but many friends who lose weight ignore this.
A reasonable daily diet should be based on putting an end to eating a lot of greasy food and reducing snack consumption.
The specific methods are: eating a small amount of fatty foods and refined flour products, and properly eating foods rich in protein, which are low-calorie foods, and vegetables are a very good choice.
Eat less and eat more during the period, so that the stomach produces and maintains a slight hunger; If you are hungry at night, you can eat some fruits and vegetables, such as carrots.
Body weight is mainly composed of muscle, bone, water and fat. It must be understood that losing weight is not to lose weight, but to lose fat. The skeleton will not change after adulthood, and the change of weight means that the remaining three parts are changing.
If you pass the fitness, the overall weight has not changed or even increased slightly, but the muscle mass has increased, the water has increased and the fat has decreased, which has also proved to be a very successful healthy weight loss.
After all, the pursuit is not absolute weight, but healthy thinness. The following figure shows the body fat difference of the same person:
It can be seen that it is meaningless to simply pursue weight, depending on the body fat rate.
What is body fat percentage?
Body fat percentage is the proportion of fat in your body to your total weight.
We should understand that the volume difference between fat and muscle with the same weight is more than three times. Therefore, when you lose weight, what you want to lose is actually the body fat rate. The following figure represents different body fat percentages, which can be self-checked.
Moreover, reducing body fat also means reducing "internal fat", that is, unhealthy fat accumulated around internal organs, which is of great benefit to preventing various visceral diseases.
Don't worry about losing weight.
As the saying goes, "practice three points and eat seven points." If exercise is in place, it depends on whether the diet is not in place.
Losing weight is actually a process of creating calorie difference. If you consume 500 calories during exercise, but you are too hungry after exercise, eat high-calorie food and drink, you will definitely not lose weight.
Dietary advice:
1, don't deliberately go on a diet, and supplement high protein and high-quality carbohydrates after exercise.
Don't go on a diet during weight loss, especially when the exercise intensity is strengthened. Nutrition can't keep up with the body's decomposition of muscle energy supply, which eventually leads to muscle loss and decreased metabolic rate, which is not worth the candle.
2, don't overeat, be temperate after exercise, and don't control it because you move your mouth.
Don't think you can eat too much just because you are exercising. Try not to touch greasy and heavy mouth, and give up drinks and sugary ones.
3, create a thermal difference, close your mouth and open your legs, don't worry.
Reasonable diet and moderate exercise. Don't worry too much. If you lose weight for more than 90 days, you will definitely see the effect.
I am Hysterin, a national registered health manager, focusing on healthy weight loss, chronic disease management and nutritious diet. If you have any questions, please contact us by private letter.
"Zero point of view" went to the gym for an hour or two every day and didn't lose a pound for more than half a month. It must be that you didn't do it yourself, which led to the weight loss. Only by finding the key factors can we lose weight more efficiently.
It's good to go to the gym to exercise. Good atmosphere and motivation. People can encourage each other and cheer each other, which makes it easier to stick to it. But the purpose of going to the gym is to exercise, which can increase muscle and reduce fat, instead of taking a card to the gym to lose weight.
Let's analyze the reasons for not losing weight by exercising in the gym for an hour or two every day from the following points.
When you exercise in the gym, you often find such a situation. One person does strength training, one action group takes a break, picks up the mobile phone and plays for a long time, and then does the next group. Not to mention, it takes 10 minutes for the four groups to complete an action at most, but it takes 20 minutes for you, so after two hours, the training amount is actually very low, and the calories consumed are naturally effective. What's more, just change clothes and play with your mobile phone, and then leave directly.
Most people think that losing weight is equivalent to losing weight, and weight can only reflect the effect of losing weight to a certain extent. Our weight consists of bone, fat, muscle and water. If you exercise seriously in the gym, it will definitely have an effect. There is no change in weight, which may be the reason for the decrease of fat and the increase of muscle moisture.
The most essential principle of losing weight is to create a calorie gap. No matter how hard you try, you can't lose weight unless you open this gap. In other words, no matter how hard you train, if you don't control your weight, your diet will not change.
I also made this mistake at the beginning of going to fitness exercise, thinking that as long as I train hard and eat whatever I want, the result will be the same. My weight hasn't changed for a month. After control, the weight naturally began to drop. It really makes sense to practice three points separately and eat seven points.
Diet control and fitness training are both ways to lose weight. There are always some people who only choose one to do it, and the effect will be greatly reduced. A two-pronged approach can achieve our goal quickly. Is this not good?
I'm a weight loss coach, MrZero. The weight loss method adopted is very simple, that is, "balanced nutrition, balanced diet", to restore normal fat metabolism, so that slimming becomes a natural thing.
According to your description, there are two most likely reasons.
First, I didn't control my diet.
Many bodybuilders overestimate their calories and underestimate their calories, which is very wrong. During the fat-reducing period, exercise and diet control are needed to reduce fat. You just train, eat whatever you want, and everyone will eat junk food like fried food. It's definitely not possible.
The second reason is that muscle has increased and fat has decreased.
You can look in the mirror and see if your figure has changed. Don't always care about weight. Losing fat is not losing weight. If 80% of the weight you lose is muscle, will you lose weight? So usually focus on training, don't always care about weight! The best mode is strength training plus aerobic training plus diet control, and see which link is not done well by yourself.
This is my personal suggestion. It is very likely that your condition is the second reason, so stop worrying about your weight and roll up your sleeves and practice! Old iron!
Questioners go to the gym for an hour or two every day. What is the specific exercise, both instrumental and aerobic, or just aerobic? What is the specific exercise time and interval? How long have you been exercising? Have you encountered a fat-reducing plateau? How many calories do you consume every day? Is your sleep normal? Let's not talk about these, and the specific reasons are not easy to judge.
Exercise to reduce fat mainly depends on moderate-intensity aerobic exercise, but you should also do equipment exercise first. The exercise sequence is to warm up for 5- 10 minutes, and then dynamically stretch muscles and move joints. After warm-up, do equipment exercise for at least 30 minutes, generally 45-60 minutes, then statically stretch muscles and movable joints, after aerobic warm-up, do moderate-intensity aerobic exercise for 45-60 minutes, then do cold body exercise, statically stretch muscles and movable joints, and end the exercise after sweating. Equipment exercise is divided into two ways: shaping and muscle training. The exercise plan, action, number of action groups and rest time are all the same, but the weight and times of each group are different. Moderate intensity aerobic exercise means that during aerobic exercise, the heart rate is 64%-76%(220- year-old) of the maximum heart rate, 50%-60% of the maximum heart rate is generally used for warming up, 76%-96% of the maximum heart rate is used for exercising endurance, improving cardiopulmonary function and immunity, and 96%- 100% of the maximum heart rate is used for improving lactic acid.
If the questioner exercises for at least two or three months, the weight loss is obvious at first. In the case of constant calorie intake and exercise, it may be that he encountered a fat-reducing platform. How long it takes to reach the fat-reducing plateau after exercise is different for everyone, ranging from two to three months to more than half a year. After the fat-reducing platform period, we should increase the intensity of exercise, extend the exercise time, change the exercise mode and further control the diet to break through the platform period.
The effect of reducing fat in the early stage of exercise is obvious, and then the speed of losing one or two pounds a week is a relatively healthy weight loss speed.
If what you did before was shaping exercise, you can add a little weight or change it to muscle building exercise; Aerobic exercise can change the way of exercise, such as running to spinning, swimming, skipping, hiit and so on. And you can also appropriately extend the running speed and increase the heart rate. You can also reduce fat with endurance heart rate, but the efficiency of reducing fat is slightly lower than that of reducing fat heart rate, but the difference is not particularly great. If the muscle mass is within the normal range, the aerobic exercise time can be appropriately extended. Although the fat-reducing efficiency of hiit is better, it should not be too much per week, 1-3 times is enough. If you have done hiit before, you can try to improve the difficulty.
Continue to use low-carbon and high-protein diet, 8-hour fasting method and ketogenic diet for about one month, and then change to one of the above two diets. The calorie intake is lower than the sum of basal metabolism, daily life and work consumption, exercise consumption and food digestibility 10%-20%. Eat more foods rich in vitamins B and C.
Sleep between 22-23 o'clock every night, don't stay up late, sleep for 7 hours, and sleep deeply for more than 20%.
With the improvement of living standards, people pay more and more attention to their own health. More and more people go into the gym to start their own exercise chapter, which depends on the fact that fitness has become a fashion. However, after a period of exercise, they find that nothing has changed much, so it is easy to give up and exercise every day has not changed. In fact, such examples abound. The biggest purpose of coming to the gym is to lose fat and gain muscle. Of course, some people just want to keep up with the trend.
In fact, whether your goal is to lose fat or gain muscle, you should have a systematic training plan and diet control. Otherwise, you will only work hard and sweat for nothing. This is a long-term accumulation process. Don't give up because you don't meet your expectations in the short term. Through long-term systematic exercise, you will certainly gain something.
If your goal is to lose weight, you must first understand a truth. For reservoir drainage, it is necessary not only to open the gate to release water, but also to control the interception. We should control the daily energy intake while consuming a lot of calories through exercise, otherwise it will only be a step-by-step cycle.
Here's how to arrange a reasonable diet. If you want to lose fat quickly, you must strictly control calorie intake, mainly low-carbon water intake:
(1) You can eat more fruits and vegetables to supplement the vitamins needed by human body functions, and there is no limit.
(2) Meat: chicken breast, beef, fish, shrimp, .............., etc. , mainly low fat.
(3) Try to refuse midnight snack and alcohol, and eat less if the sugar is too high.
Training arrangement:
Since it is slimming, it is necessary to combine aerobic exercise with anaerobic exercise, and keep aerobic exercise for at least 30-40 minutes and anaerobic exercise for 20-30 minutes every day.
Aerobic exercise mainly includes running, spinning, skipping and swimming.
Anaerobic exercise mainly focuses on equipment fitness, which can improve your muscle strength, explosive power, muscle endurance, cardiopulmonary endurance and coordination, thus ensuring high-quality aerobic exercise and achieving slimming effect.
Exercise is a process of accumulation, and only through systematic training and reasonable diet arrangement can we gain something.
First of all, we have to confirm that losing weight is always,
Intake less calories than consumption; "Make ends meet.
The mode of "going out" is the key to losing weight;
The second point is to stay in the gym for 1-2 hours. Please do it at this time.
Wait to record all your trips at the gym, because
Because in many cases—
I spent 1-2 hours in the gym and worked out 1-2 hours.
Time; It is possible that you did a set of 10 weight-bearing push-ups.
Then rest for nearly 15 minutes, or with others.
Talking about hi leads to a long break, like this.
If you do this, you will make your 1-2 hours worse than not training.
Third, don't run on the treadmill all the time, although aerobic exercise
Ok, but after a long time, the body will even get used to it.
Therefore, exercise consumption should be completed by anaerobic exercise.
Aerobic jogging is the main method, supplemented by aerobic jogging.
There is no doubt that there is no good diet plan.
People say that three points practice and seven points eat. But in fact, this sentence only applies to weight loss, not to muscle gain. Because the purpose of muscle training is to increase muscle mass, and diet can't help you increase muscle mass, but can only help you repair the muscle fibers damaged during training.
To lose weight, you must learn to plan your diet. More specifically, you should limit calories, that is, the calories you consume.
When you limit calories, you can lose weight naturally even if you don't exercise.
But there are many reasons that affect weight change, such as water and muscle. When the water muscle drops, the weight will also drop; When the water muscle rises, the weight will also rise. But this doesn't mean that you are fat, it just means that your muscle mass or water content is high.
So for dieters, what we want to see is not the weight loss, but the body fat rate.
Although diet alone can reduce weight, it is not our goal. In order to reduce the body fat rate, we should train in a planned way.
What kind of training? Do some exercises that can be related to muscles. Such as anaerobic exercise, HIIT.
Instead of doing aerobic exercise, it will only break down muscles.
Share some of my personal experiences:
Mainly diet.
1? Intake of dietary fiber, dietary fiber has good satiety, low glycemic index, promoting intestinal peristalsis to expel oil and toxins, and improving constipation. Beans, vegetables, coarse grains, fruits and so on are rich in dietary fiber.
2? The intake of protein can easily lead to the loss of lean muscle in the process of losing weight, leading to the decline of basal metabolic value and rebound. Can well avoid the intake of protein. Lean meat, eggs and beans are rich in protein.
3? Cooking method adopts stewing to avoid frying, which will add too much oil in the cooking process, the heat will exceed the standard prematurely, and the food will lose its nutrients after being heated at high temperature, so stewing cooking method can be avoided well.