1.9 coup to help you get it done.
1, tell the world "I'm going to start fitness!"
This trick should be very useful for good-looking students ~ When you plan to start fitness, remember to announce your determination to the world first, send all social media to Weibo friends circle, and shout loudly in the office/class to let everyone know that "she is going to start fitness and lose weight!"
As we all know, there are not many people who can really stick to fitness and lose weight and eventually succeed. If you tell everyone about this decision, some people won't believe it, just wait and see your "joke". If nothing else, just for this tone, you have to stick to it! When time is really successful, you can strut and show off, and happily listen to people in your circle of friends who laugh at you and say, now you are in the same room ~
2. Calculate an "economic account"
Usually, buy buy knew that he was poor when he bought it, but when he got the fitness card, he was idle, forgetting that it was a waste of money? When you are too lazy to go to the gym, it is better to calculate the economic account: how much does the fitness card cost, how much does it cost to buy fitness equipment, how many times have you been there so far, and how much does it cost each time? How much money will you waste if you don't go once? You'll be heartbroken and unable to breathe. In order to get the price back, you have to climb to the gym and train well. It's worth it.
What? Just thinking like this doesn't make you feel strong enough? Then open your shopping cart and calculate how many bags, shoes and cosmetics you want to buy if you don't get a fitness card.
3. Keep the gym bag at hand.
Everyone may have had this experience: sometimes it is time to exercise, but I think that the things I came back from the gym last time have not been packed. If I want to start packing now, I will be in trouble. When I am ready, I may miss the time to go to the gym. Forget it. I'll go next time when I'm ready. Or I have to go to the gym after work, but I have to go back and get my gym bag at home. The key is that I don't want to go out once I get home, and the fitness plan has been pushed to "next time"
Well, making sure that the fitness bag and all the fitness equipment in it are within your reach can greatly promote you to go to the gym as planned. Remember to put away the fitness equipment to be used next time in time, bring your fitness bag and go straight to the gym after work, perfect ~
4. Get to know the gym coach or staff.
If you feel that your perseverance is not enough, try this trick. When you go to the gym, try to get on well with the tour coach, sports coach or beautiful woman at the front desk. For example, make eye contact with them often, smile or say hello when you see them, and remember to thank them when you leave. This will not only show your polite upbringing, but also blend in with them. If you are lazy for a while, the next time they see you, they will ask, "Why didn't you come to class recently?" And you will also find that it feels good to be affirmed and paid attention by them. If you don't come to class, you will feel stressed and have to come!
5. Change the training plan frequently.
Whether it's work or fitness, monotonous repetition day after day will always make people lose enthusiasm, so this one is suitable for entry-level players who have been trying their best for quite some time. If every time you go to the gym, it is the same routine: changing clothes, running to warm up and strength training, it will always be a fixed action. Running for 30 or 40 minutes after finishing, changing clothes and taking a bath is the most annoying thing. Think about it next time, I don't want to go again at all.
Monotonous and repetitive training will not only make people bored quickly, but also reduce the training effect. In this case, adding some freshness to the training is the only way to keep you going. Tired of running, try to join the aerobics class or spinning class in the gym with everyone. If you are tired of strength training, you can try to unlock some new moves, or explore changes in the moves you are good at, such as changing high-drop to challenging pull-ups, changing the standard hip bridge to one-legged hip bridge, and insisting on going to the gym. Doing so can ensure freshness every time ~
6. Make a sports plan for this week
Every week 1 day, we will make a specific plan, on which day of the week and when to do sports. This will force you to consider scheduling all meetings, live events and appointments at the same time. You should make sure that there is always some time for exercise. British researchers have found that sticking to the plan for five weeks in a row can form good habits.
7. Form an exercise lifestyle
Each exercise is required to last at least 10 minutes. Stick to this principle, even after a busy day, you can't give up spending so many minutes on sports. This principle is not to let you do short-term exercise, but to form a lifestyle. Make it a part of life, just like shaving and cooking.
8. Score and evaluate the drill results.
Record your feelings and physical condition after daily exercise. For example, you can use 10 to rate your mood, physical fitness and work efficiency. And pay attention to your overall health indicators, such as blood pressure, cholesterol content, triglyceride level and so on. When your exercise goal involves improving health, these direct and indirect feedback information can be used as driving force.
9. Deceive yourself to "go first and then arrive"
Sometimes it's weird. Obviously, there is plenty of time, the weather is fine, and I am not injured or sick. Everything's fine. I can't seem to find any written excuse, but I just don't want to move. In order not to go to fitness, we began to find excuses to convince ourselves to be lazy this time, but the problem is that with the first time, there will be a second time and a third time, and the fitness plan will be a little bit in such unprincipled laziness. "
In dealing with such a situation, you are fooling yourself to "go to the gym first". Specifically, it is to deceive your mind: "I'm not in a good state today, so I can just go to the gym and practice and come back" and convince myself to get out of bed and walk into the gym first. When you really start training, you will not be interrupted as easily as you think, but will keep practicing, because the hardest thing is actually "coming to the gym". Now that this level has been overcome, you won't want to give up halfway.
2. How to control your diet healthily
1, you must ensure that every meal has enough protein intake.
2. Be sure to eat breakfast. If you get up at 10, have breakfast at 10, no matter how late you get up. The thunder cannot move. Eat well for breakfast, lunch and dinner. Three meals should be guaranteed. Dinner can be eaten occasionally, but it is best to eat something healthy and sustainable.
3, you can eat less and eat more meals. In fact, people who divide the same amount of food into five or more portions will lose less nutrients than those who eat three meals a day, but they will generate much less calories in their bodies, which will help them maintain a moderate weight. And eating less and eating more can make you not hungry, avoid overeating, and avoid the habit of fasting when the body stores fat and consumes calories. For example, eating an apple at a time, a cup of yogurt, or something else, five times a day will be much better.
Seeing this, some people may say, "No matter the coach in the fitness class or the tips in the book, it is said that the best way to gain weight is to eat more meals. You actually suggest that people who lose weight eat more! " In fact, there is no contradiction between gaining muscle and losing fat. Whether in the process of gaining muscle or losing fat, the use of multiple meals has achieved good results.
4. Use coarse grains such as corn, wheat and potatoes to replace flour and rice such as rice and noodles for dinner.
Never eat snacks, drinks, biscuits and potato chips.