Exercise is a favorite way for many people to lose weight, but some people will ask why I jog and do aerobic exercise every day, but I haven't lost weight. What is the reason? How to use what strategy to solve these blind spots? I'll tell you right away.

Blind spots that countless people can't see when they exercise to lose weight 1 1: Exercise muscles but don't burn fat.

There are always many introductions about muscle strength exercises in newspapers and magazines, no matter where they are aimed at. You do this every day, but your legs are not thin at all, and your ass is still the same size! The problem is that you don't cooperate with aerobic exercise. In order to burn fat, you must do aerobic exercise. The main function of muscle strength exercise is to increase muscle mass, improve metabolic rate, shape posture and make you look more curvy. If you only do muscle strength exercise and don't do aerobic exercise, you will gain more muscles and keep the fat unchanged. You won't look slim, but stronger. Besides these gymnastics, walk or run for 30 minutes every day!

Blind spot 2: Climb 1 1 floor to work every day, why not lose weight?

First of all, your persistence and perseverance will be rewarded, but why not lose weight? The problem lies in the length of exercise. There is nothing wrong with climbing stairs as aerobic exercise, but think about how long it takes to climb 1 1 building, 5 minutes or 10 minutes. Aerobic exercise needs to be effective, and it takes the body at least 20-30 minutes to start burning fat more effectively.

Blind spot 3: jogging and aerobic exercise every day, why not lose weight and gain weight?

1 What you have to do when you get up every day is to run three times on the playground of a nearby school, and then have an aerobic class in the gym near the company at noon. Every day, rain or shine, we pay great attention to our diet. The calories we eat are quite low, but we still gain weight. You can't lose weight with such a large amount of exercise?

You do exercise a lot every day, but remind you to keep the same exercise prescription for a long time and don't change it. After a long time, your body will gradually get used to this kind of exercise. What you should do is to change the exercise, intensity and time. Changing jogging in the morning to swimming, or increasing exercise intensity, can also increase exercise time and run more laps.

Blind spot 4: Walk every day without losing weight.

You have made up your mind to start exercising, and you choose to walk as the first step of 1. But how can I not lose weight? First of all, I hope you don't wear slippers and take a walk in the park after dinner as your daily exercise. Or walking home in high heels after work is called walking. You must make your heart beat at least 130 times a minute, and exercise at least three times a week for at least 30 minutes each time. This kind of "walking" exercise is effective.

Blind spot 5: Sweat as much as possible.

The more you sweat, the faster you lose weight? In order to sweat more, you choose to wear trousers and long sleeves, or take out the secret weapon to lose weight. When you go to an aerobic class with three warm corsets, you really sweat like rain, but what you get rid of is not the fat on your body, but the water. It's time for a break, and the coach said that when everyone drinks saliva, the sweat that just came out will come back immediately. So it's not important to sweat more and sweat less. More importantly, if you wear airtight three-warm corset to exercise, your body temperature may rise too high, causing shock, which is very dangerous.

Solution:

To lose weight by exercise, you must first choose the exercise that suits you. You can choose jogging, walking, mountain climbing, swimming, playing table tennis, badminton, yoga and aerobics, and exercise for more than 30 minutes every day. At the same time, choose the right time to exercise. It is generally believed that the best exercise effect is from 3 pm to 5 pm. If you have no time in the afternoon, you can choose to exercise for two hours after dinner to lose weight. At the same time, you should actively adjust your diet. "

Blind spots that countless people can't see when they exercise to lose weight II. Strategies to solve blind spots

Strategy 1: Exercise 3-5 days a week to lose weight quickly.

Aerobic exercise can effectively burn fat, and muscle strength exercise can strengthen muscles, tighten lines and improve metabolism. The two complement each other. If you want to lose weight, neither of these two sports can be neglected. But in the initial stage, aerobic exercise should be the main way to supplement muscle strength and reduce body fat. 1 and 2 months later, in order to prevent the basal metabolic rate from slowing down, slow down or stop losing weight, it is necessary to increase the time of muscle strength exercise to continue losing weight.

If you want to lose weight, you must exercise strictly for 30-60 minutes every 3-5 days, alternately with aerobic and muscle strength, or exercise for 60-90 minutes every 3-5 days. If you really can't spare 30-60 minutes a day, the piecemeal exercise method accumulated in stages is also possible. If this continues for 3 months, you will definitely lose weight.

For example, instead of jogging for 30 minutes every day, you can walk 10 minutes in the morning or evening and climb the stairs or walk 10 minutes at noon to achieve the principle of "30 minutes every day".

Strategy two. Exercise in the morning is the best time to lose weight.

It is also a 60-minute exercise, and the best and most efficient time is in the morning. Because people's metabolism in a day follows the following pattern: before you wake up in the morning, metabolism is at its lowest point. Then it rises slowly, reaches the peak after meals, then keeps the level until going to bed, and then gradually drops.

Both diet and exercise can change the speed of metabolism. If you exercise immediately after waking up, your metabolism will rise ahead of time and rise all day, consuming more calories. Therefore, the real benefit of exercise is that besides burning calories during exercise, you can burn 180-400 calories more than usual within 6-8 hours after exercise.

If you can do five morning walks in 1 week, you can finish the distance of 4500m each time. In addition to consuming 250-400 calories during exercise, plus the "added value" of 180-400 calories after exercise, 1 month can reduce 1.8 kg of fat, and 1 year can reduce 2 1 kg. In this 2 1 kg, what you lose is not water or muscle, but the fat you need to lose most!

Arranging your own morning exercise can get twice the result with half the effort. Getting up early 1 hour is not an impossible problem, but a matter of willingness. Get up early after exercise, take a bath, start a day's work full of energy and rosy face, and you will find that life is more active and efficient!

Strategy three, make your heart beat faster, but don't be too reluctant.

The effect of losing weight has a lot to do with how long you exercise. So it's best not to choose the kind of exercise that will make you exhausted. For example, it won't take long to do 50 push-ups (as long as you finish them), but you will probably feel very tired!

However, if you walk 10 minutes at a brisk pace (it seems to be slower than rushing to punch in before going to work), you will feel relaxed and happy, and the calories consumed are 0. 10 times that of push-ups!

Strategy 4: Sufficient exercise intensity

The intensity of aerobic exercise should be at least 60% of the maximum heart rate. So, for example, if you go shopping in department stores on weekends, although your feet are sore and your legs are numb at the end of the day, the efficiency of burning fat is not as good as walking or stepping on a faster and stronger treadmill 1 hour.

People who want to lose weight should do at least 30 minutes of aerobic exercise with appropriate intensity, so as to burn more fat. In addition to losing weight, it can also increase cardiopulmonary function and softness. Remember to choose an exercise intensity, which can make you gasp a little, but not too much, which makes you feel a little tired, but you can still persist for more than 30 minutes.

Strategy 5: Cross-training to burn fat quickly and lose weight with half the effort.

Most people know that if you want to lose fat quickly and healthily, you have to do aerobic exercise for 30-60 minutes! But not everyone can take time out to exercise every day.

Cross-training, which is very popular in recent years, stagger muscle strength and aerobic capacity, and the fat burning efficiency is at least 15% higher than that of simple aerobic capacity. As long as you exercise less, you can still achieve good results, so that many busy modern people can easily exercise to lose weight.

Muscle strength training in cross-training can promote blood circulation and make blood flow smoother. In addition, the oxygen inhaled during aerobic exercise can improve the fat burning ability of muscles and double the slimming effect! At the same time, cross-training is not only variable, but also muscle strength training can adjust the fatigue accumulated by aerobic exercise, reduce the accumulation of lactic acid and make the body feel lighter!

You can exercise with muscle strength of 1 minute, and do aerobic exercise every 5 minutes. Do this for 6-7 rounds for about 30-60 minutes. For example, 5 minutes treadmill+1 minute dumb gymnastics, 5 minutes treadmill+1 minute dumb gymnastics.

Strategy six. The longer the exercise time, the higher the fat consumption rate, but don't exercise excessively.

Losing weight should be based on the principle of reducing the fat that makes you loose and affects your health. This is the real focus! Studies have confirmed that if you just diet to lose weight, 30% of weight loss is due to muscle loss. Theoretically, if you exercise regularly and have a healthy diet control, your fat consumption can reach 95%. Exercise lasting 30-60 minutes, in which 50% of energy comes from fat consumption, is the best choice for beginners.

Advanced people may wish to exercise for 60-90 minutes, when the energy supplied by fat reaches 70-85%. Long-term excessive exercise for more than 90 minutes may make you tired, damage your blood or cause sports injury due to excessive free radicals.

Strategy seven, exercise to lose weight should be a normal diet.

Dieting, the calorie intake is lower than the basal metabolic rate, which will cause muscle loss, even if it is thin, it will be loose! After a day of dieting, the body's metabolic rate will naturally drop 15-30%. Although you eat less, your body consumes less. This result will not only make it harder for you to lose weight, but also affect your health.

To make matters worse, the central nervous system will be stimulated, which will increase your appetite and make you eat more later. If you lose weight through a normal and balanced diet and exercise, you can avoid the problem of declining metabolism. With exercise, you should eat normally, and don't just seek quick results.

Strategy 8: Exercise 3 days a week after losing weight successfully.

Exercise is the most effective and lasting way to lose weight. Maintaining a healthy weight standard and decent appearance for a long time is a lifelong matter. Choosing exercise as the best way to lose weight is to make exercise a part of your daily life.

You have achieved the goal of losing weight, so don't put your sneakers on the shelves quickly! At this time, you should have fully realized that continuous exercise will make you happier and healthier!

Exercise can be adjusted from 5-6 times a week to 3 times a week. In order to improve physical condition and maintain weight loss, continue to exercise.

Strategy 9. Don't weigh yourself two weeks before exercise.

You are not mistaken! Except for the original weight recorded on 1 day, when you start continuous exercise, please ignore the weight figures of the first 2 weeks!

Because, at the beginning of exercise, muscles increase day by day, but fat burns not so fast, and weight must rise rather than fall. If you use a body fat meter, you will see that ... although the weight has increased (or remained the same), the body fat has decreased day by day. As long as you don't worry about your diet because you did exercise, you will see the good effect of losing weight in 2-3 weeks!

Policy 10. Aerobic exercise can burn fat effectively.

Aerobic exercise is recognized by the medical community as the most effective way to burn fat. What is aerobic exercise?

As long as it is full-body and can exercise continuously, for example, walking, jogging, cycling, swimming, aerobic dance, roller skating, badminton, tennis, skipping rope and so on. As long as it lasts for more than 30 minutes, it is an excellent "aerobic exercise". Weight loss exercise must be aerobic, and the efficiency will be high!

Prepare a pair of good sports shoes and sweat-absorbing and breathable clothes; At least 30-60 minutes of aerobic exercise can achieve the purpose of burning fat. Before and after exercise, you need to do warm-up and relaxation exercises for 3-5 minutes, such as walking and brisk jumping.

Strategy eleven, muscle strength exercise enhances the effect of body shaping.

Muscle strength training is simply an exercise method to increase the weight-bearing capacity of muscles, also known as anaerobic exercise or weight-bearing training. For example, dumbbells, elastic ropes, sit-ups, push-ups and traditional yoga are all muscle strength exercises.

Muscle strength exercise can build a lean body. If you don't want your metabolism to decline and it becomes more and more difficult to lose weight, you must do muscle strength exercise. Because muscle strength exercises help you exercise the muscles that are the main force to burn fat! The body can only burn 4 calories per hour per 1kg of fat and 1kg of muscle, but it can burn 75- 125 calories per hour (depending on people, exercise intensity and time). And muscles will make you look stronger, and the lines will be tighter and more elastic after losing weight.

If your weight loss exercise is mainly muscle exercise, the effect will be discounted, because muscle exercise can't continuously increase the oxygen intake of the body, and it can't burn fat! Do not do aerobic, only do muscle strength (don't burn excess fat, but keep exercising muscles), which is likely to make your body look like streaky pork, and a layer of fat oil is mixed with lean meat, which is unhealthy!

At the beginning, you can add 10 minutes of muscle strength exercise on the basis of each aerobic exercise, such as 30 minutes of treadmill+10 minutes of dumbbell exercise. Or add 2 days of muscle strength training to the weekly exercise plan to help improve metabolism.

Policy 12. Change the type of exercise and increase the interest.

Walking by jogging or treading on a treadmill, or deliberately tuning the treadmill to different frequency bands, increases the difficulty and challenge of exercise. "Changing different types of exercise" can also help you innovate and change, and eliminate the boredom of doing the same exercise every day.