Many people should have encountered the bottleneck period of muscle gain and never heard of the bottleneck period of fat loss. I don't think this thing exists. As long as you persist and train hard, you can lose fat.

But is this a fact? Actually, it's not. There is a bottleneck in our fat-reducing training. If you haven't heard of it, you can only say that you are ignorant. Some fat-reducing exercisers have encountered this situation. During their fat loss, for a period of time, no matter how they exercise, their body fat can be reduced and their weight remains the same.

In these cases, it is likely that there is something wrong with your fat loss. Your fat-reducing exercise should be changed, and you can't exercise like before, which will only make you less efficient.

Next, I will teach you four ways to correctly handle the bottleneck problem in the process of fat reduction. If you can master and use it correctly, it will greatly improve your fat-reducing efficiency.

The first way is to improve your exercise intensity.

The first is the intensity of exercise. Many people have problems in controlling their exercise intensity during exercise. Many people have a constant intensity. From the beginning of fat reduction to the middle stage, the intensity of exercise remains unchanged. What they think works for them will always work.

This idea is wrong. Our body is a growing process, and it will adapt to the intensity of exercise.

Therefore, don't keep the intensity of exercise constant all the time, but gradually improve the intensity, from primary to intermediate, and then to the final sprint, and allocate it in place.

The second method is to strengthen strength training.

Strength exercise will be of great help to reduce fat during our fat reduction period. Strength exercise can effectively increase the muscle mass of our body, and when we have more muscle mass, we will continue to consume body calories, which will minimize your body fat mass, which will also greatly help us to reduce fat.

The third method, aerobic exercise is not the same.

During the period of reducing fat, our aerobic exercise mode should be different, and many people are single-minded. I chose running at first, and I always insisted on running as an aerobic way.

This way will make your fat loss effect very low. In this process, your body will have certain adaptability, and long-term exercise will be boring, which will not help you much.

Therefore, in the process of fat-reducing exercise, we should learn to choose a variety of different exercise methods, not always the same.

The fourth method is an eight-hour break.

I'm sure everyone has heard of this eight-hour break. No matter when you gain muscle or lose fat, rest is very important.

Many people don't take rest seriously, feel unimportant, and make themselves very tired every day. Wouldn't it be better to lose fat?

This idea is wrong. If you don't get a good rest, you will lack energy and be difficult to concentrate in the later exercise, which will make the exercise lose its original effect, which is not worth the loss for fat reduction.