Many people find that they obviously insist on exercise during the period of fat loss. Why can't they lose weight? Some people will lose a little weight at the beginning of exercise, but after a period of time, they will remain in a horizontal state and cannot continue to break through, which will make people collapse.

It is right to insist that exercise consumes more calories and promotes the progress of fat reduction. However, exercise also requires skill, not simple and rude. If you don't use your head and simply do a certain sport, it is difficult to achieve a good figure.

Losing weight is not a physical activity, but a technical activity. When exercising to lose weight, many people make several mistakes, which makes it difficult to lose weight. Let's see if you have everything.

Error 1, have you been jogging to lose weight after losing weight, jogging for 40 minutes three months ago and jogging for 40 minutes three months later? At this time, you will find that the speed of losing weight is getting slower and slower. What's more, the weight has not lost, which makes people collapse. Why is this happening?

The body is a very complex institution, which has memory function for a single movement and body. After a while, when your body remembers your current exercise pattern, it will reduce calorie consumption while completing the same training, that is, you used to consume 400 calories when jogging for 40 minutes, but now your body only needs to consume 300 calories or 250 calories to complete this exercise.

If you want to lose weight continuously, you need to make changes and do diversified training. Only by challenging your body to new and different exercises will you burn more calories and keep your weight down. You can choose to skip rope, swim, play ball and run at variable speed instead of jogging. When the body can't remember your exercise rhythm and can't adapt to your new exercise mode, it can quickly recover its figure.

Mistake two, the training intensity is too low. As I said, the body is a highly adaptable system. At the beginning of exercise, because I have no exercise experience, I will feel very breathless, exercise is very difficult, and I can't last long. At this time, the fat and calories consumed by exercise are considerable.

However, after a period of exercise, the physical fitness has improved, the vital capacity has increased, and the body has overcome the original exercise intensity, thinking that the exercise difficulty coefficient has decreased. So one of the reasons for the decrease in calorie consumption: your physical fitness has improved and your exercise intensity is not enough.

Although I am jogging now, I have become comfortable in exercising, and the calories consumed at this time will naturally decrease. So you need to strengthen the intensity of exercise in order to effectively increase calorie consumption and continue to lose weight.

How to improve the intensity of exercise? Jogging usually belongs to low-intensity exercise, while skipping, HIIT and tabata training belong to high-intensity training. After several months of low-intensity training, your body has been able to adjust to high-intensity training. At this time, it is necessary to adjust the exercise and conduct advanced training. I believe your weight will break through soon.

Error 3. Neglected strength training Aerobic exercise is the first choice for dieters. However, when aerobic exercise consumes body heat, it can't consume body fat so accurately, and it will also lead to muscle loss.

What is muscle? Muscle is an important part of the body and the main tissue to maintain the high metabolic state of the body. When you lose weight, your muscles will be lost, and your body's basic metabolism will also be lost, that is, your body may consume 2000 calories a day, but after losing your muscles, your body can only consume 1700 calories a day.

If you don't adjust your diet at this time and keep your calorie intake at the original 1700 calories, your body will change from calorie deficiency to calorie balance, and it will be difficult for you to lose weight at this time.

The author is firmly opposed to the effect of reducing weight by dieting. In view of muscle loss, my suggestion is: join strength training to reduce muscle loss and even increase muscle mass, thus improving the body's basic metabolism.

How to carry out strength training to increase muscles?

First of all, strength training is needed before aerobic exercise. After determining the order, you need to train several main muscle groups in turn, and each muscle group should rest for 48-72 hours before continuing training.

The main representative movements of the whole body muscles are: (practicing legs) squat with load and squat with arrow steps; Bench press (arms, chest muscles); Rowing (back); Pull-ups (shoulders); Flexion and extension of the back arm are good training options.

For those who don't go to the gym, you can also buy a pair of dumbbells for weight training at home, which will make the muscle gain effect faster.