1, the misunderstanding of weight loss effect
1. Leg lifting and stretching are very popular in universities.
Myth: Strength training of leg flexion and extension can eliminate excess abdominal fat and help to tighten abdominal lines.
Truth: It is impossible to achieve this effect by training in a single area. Although leg lifting and stretching can increase the compactness and strength of the abdomen, it will not eliminate the excess fat in the abdomen. In addition to abdominal training, it is also necessary to cooperate with the whole body strength training to improve the overall muscle density of the body, and it is also necessary to have a complete heart training plan to consume fat and calories in the body (heart training can choose jogging or brisk walking for at least 5 days a week for 30 minutes each time). Don't forget that training must be supplemented by a healthy diet. What you need to know is whether you have a flat belly gene or not.
There are different opinions about sit-ups.
Myth: Sit-ups are not particularly safe or effective for abdominal training.
Truth: Sit-ups are a simple and effective way to exercise abdominal muscles when this strength training does not involve hip muscles. Dr. WayneWestcott, a fitness research expert in Quincy, Massachusetts, USA, explained the negative criticism as follows: We advise people with tight hip contraction and frequent back pain not to do sit-ups, because they are likely to make the effect of sit-ups not obvious because of hip contraction, which makes their physical condition worse. But in fact, most people can use sit-ups as a good abdominal training method.
To complete a complete sit-up safely, it is also essential to cooperate with the flexion and extension of leg lifts. No matter sit-ups, leg lifts, flexion and extension, the movements should not be too hard, but the required range and times should not be cut corners. For example, sit-ups, you need to lift your body to an almost upright position. If you feel pain in your neck, you can put a pillow behind your neck for support.
3. The question of whether to do training every day.
Myth: To have a firm and flat abdomen, you need to do abdominal training every day. Once relaxed, small fresh meat will grow back.
Truth: Although abdominal muscles have the advantage of toughness, they will not change as much as other muscles after a lot of training, and they are easy to recover quickly, but they also need time to rest, recover and rebuild muscle tissue. Professional body trainers suggest that you do abdominal training four days a week.
4. What is abdominal muscle training's position in all trainings?
Myth: Abdominal training should be done after all physical training.
Truth: Some statements are right, such as putting most of your strength in the first half of a training class. If you want to do squats or various muscle training, such as push-ups or striding forward, it requires a lot of balance training. In most cases, it is more appropriate to do abdominal training at the end, because the main part of your training plan is powerful and effective. On the other hand, most experts believe that you should start abdominal training at any time. The problem of always putting abdominal training at the end is that you usually run out of time and energy in the training plan, so abdominal training will go away.
5. How many times of training can be effective?
Myth: Abdominal muscles are hard to change and fat is hard to eliminate in a short time, so it takes hundreds of repeated trainings to see the effect.
Truth: Abdominal muscles are indeed more endurance than other parts of the body. But this does not mean that eliminating abdominal fat needs a very hard and long process. The key to get the best results is to use the right way, slow pace and controlled exercise. If the training method is proper, it is completely unnecessary to repeat training for 25 times in more than two or three groups. Quality is far more important than quantity.
2. How to lose weight in winter?
1, basking in the sun
Sunlight can prevent the precipitation of serotonin in the blood. Serotonin is a brain chemical that can sting happiness, and it is also part of the reason for expressing "satiety". Even bathing in strong artificial light, especially in the morning, will have the same effect. Therefore, more close contact with the sun can help you resist the desire for food and the urge to overeat.
2. Eat more foods with high water content.
Foods with high moisture content include soup (80%-95% moisture), fruits and vegetables (80%-95%) and hot cereals (85%). Moisture will increase the weight and quantity of food, but it will not increase the calories.
3. Increase the intake ratio of protein.
Generally speaking, 15% of the calories in the daily diet should come from protein. A study by the University of Washington shows that if this ratio is increased to 30%, the total daily calorie intake can be reduced by 440 calories, which is about 1 pound per week, and you will not feel hungry. Because a high-protein diet can cleverly fool the brain into thinking that you eat more than you actually do, thus sending a signal of fullness.
When choosing foods rich in protein, we should also pay attention to distinguish between "fat" and "thin" in protein, and don't choose meat and dairy products with high fat content and easy to block arteries. At breakfast, you can make cereal with skim milk and add some nuts to it. You can also make an omelet with whole eggs or three egg whites. Eat more beans, fish and skinless chicken breasts.
4. Do it yourself and eat healthily
There is no shortage of information about healthy recipes and diets. You can find your favorite low-calorie and low-fat dishes in health magazines, diet magazines, books that teach cooking and all-inclusive Internet information. Breakfast, lunch, dinner, afternoon tea and snacks can be arranged in a colorful and healthy way. So get rid of your unhealthy and fattening junk food inventory. Dieting is not always difficult, you can always have fun.
Step 5 Seek the help of a professional coach
Winter is always the season when people lack willpower to lose weight. If you also feel that you are weak-willed and can't persist, then don't try to "rent" a professional fitness instructor or get an expensive gym VIP card. If you don't spend money, you will waste it, which is also the motivation to keep exercising. Or you can be braver. Going out for a walk can make you energetic.