First of all, training. In the process of losing weight, we do some physical exercises to help us consume excess calories, so as to achieve the purpose of losing weight. At this time, if you are exercising, the training intensity is very low or each training is very short, and you don't insist on it at the same time, then it is definitely ineffective in training.
At the same time, we should also pay attention to the content of daily diet. Eat light and nutritious, don't go on a diet, and avoid some high-oil and high-calorie foods.
You should see if you have achieved a relatively correct training and diet control during the three-month exercise. If it doesn't work, there must be something wrong with these contents.
Check the reasons first, then solve these problems, and then keep exercising for a while, you can lose weight well.
The above is my personal opinion, I hope it will help you.
Effect, if your weight base is relatively large, you can't see the effect, that is, you don't control your mouth, and there is no shortage of calories, that is, your calorie consumption is greater than your calorie intake. If your weight is normal and you just want to lose body fat, it may be that your exercise and diet are not well coordinated, your exercise is not achieved, and your diet is not well controlled. If you are hungry, you want to eat. If you just want to gain muscle, it means that you haven't eaten enough, and the calories you consume are less than the calories you consume.
In either case, you need to do strength training, increase muscle content and improve basal metabolism.
If you have a large weight base, you should first lose weight, do low-weight training, maintain your existing muscle mass, and avoid the pressure of heavy objects on your joints. After a period of training, muscles and joints are adapted, and then you can do some muscle hypertrophy training to improve muscle mass and basal metabolism, and ensure that the skin will not relax because it is too thin. In terms of diet, protein consumes as much as possible, twice as much as its body weight, and protein consumes as many kinds as possible, including beef, chicken breast, fish, eggs and soybeans. Then there is aerobic training after strength training, and try to choose the one with less pressure on the joints.
If the weight base is not large, those who want to brush fat with a sense of lines and do not pursue strength circumference should focus on muscle endurance, supplemented by muscle hypertrophy, eat more protein, less oil and salt and drink more water.
Muscle gain, adaptation period after a period of time, and hypertrophy, adaptation period, depending on everyone's time. Train 8 to 12 times, eat high protein, carbohydrates and high-quality fat, and generally don't let yourself starve.
Shut your mouth and take your legs. Let's go
Losing weight is a long-term thing. It can't be done overnight. From now on, learn self-discipline first. In other words, when your life is regular, your body will start to exercise regularly. For example, you eat at a fixed point and exercise at a fixed point. Get up every morning and exercise on an empty stomach for half an hour at a fixed time, and boil three to five eggs. Lunch needs more time. If you work outside, it is inconvenient to cook. Then eat more vegetables and less staple food. Drink more water before meals. Increase your satiety. Exercise for half an hour from five to six at night. Boil vegetables, cucumbers and fruits with water before seven o'clock, and don't drink water after you are full. Do not eat. Stick to it for a month, and there will be obvious changes soon. When I started to lose weight a month later. Just increase the amount of exercise, and there is a bottleneck every time. Choose a light diet for two days Just stick to it for three months. After reaching the expected goal, it will be stable for three months and will basically not gain weight. Because the renewal cycle of all cells in the human body is three months. If the body is stable and lasts for three months, it will become thinner. But only if everything is adhered to. If there are too many carbohydrates and sugar in the middle, salt and oil will lead to abnormal development of the body. All friends who lose weight come on!
Speaking of losing weight, I am definitely the biggest headache. My weight 160 kg. Let me talk about my own weight loss experience first. When you are pregnant, your weight will go up, and sitting for a month will make you fatter. It's no use losing weight in any way. There is a saying that the thinner the fatter. After a while, I gave up. Why does losing weight have no effect?
1 eating irregularly and drinking indiscriminately.
2 No exercise, sedentary.
Eat midnight snack at night
You should know why you are fat, what kind of fat you are, and what causes you to be fat, and then lose weight according to the symptoms, which will be effective!
The definition of obesity, to a certain extent, is obviously overweight and the fat layer is too thick. Because of the excessive accumulation of body fat and triglycerides! Eating too much fat and sweet, being more quiet and less active, losing the health of the spleen and accumulating phlegm-dampness ointment lead to obesity, which is different from ordinary people, accompanied by morphological diseases with drowsiness and physical fatigue as the main manifestations. Simple obesity can be divided into two types:
1 obesity
Cause: Congenital. The metabolism of substances in the body is slow,
The speed of substance synthesis is greater than that of decomposition.
Phenomenon: Fat cells are large and numerous, and they are all over the body.
2 Acquired obesity
Reason: It is caused by overeating. There are many sweets and greasy foods in the food. Fat is mostly distributed in the trunk. Pathological obesity is also called (secondary obesity)
Cushing 'S Syndrome
Cause: Hyperfunction of adrenal cortex and excessive secretion of cortisol.
Phenomenon: the face, neck and body are fat, but the limbs are not fat.
Origin of pancreas
Causes: Excessive insulin secretion, decreased metabolic rate, decreased lipolysis and increased synthesis.
Phenomenon: whole body obesity
sexual dysfunction
Reason: Brain obesity, accompanied by sexual dysfunction, or decreased sexual desire.
Phenomenon: Obesity near breast, lower abdomen and genitals.
hypophysis
Cause: Pituitary lesions lead to excessive secretion of growth hormone in the anterior pituitary.
Phenomenon: Hyperplasia and hypertrophy of bones, soft tissues and internal organs of the whole body.
hypothyroidism
Cause: hypothyroidism
Phenomena: obesity and myxedema
Drug source
Cause: Side effects of drugs, such as adrenocortical drugs.
Phenomenon: Obesity after taking medicine for a period of time, such as some patients with allergic diseases, rheumatoid diseases and asthma. Specific obesity is mainly maternal obesity and postmenopausal obesity. According to experts, the former is due to women's temporary hypothalamic dysfunction during pregnancy, coupled with excessive nutrition during pregnancy and lactation, reduced activity and disordered fat metabolism, and their weight often rises sharply, sometimes even as high as 90- 100 kg. Within 2 years after delivery 1-2, due to the relative reduction of nutrition, normal activities are resumed, body weight generally decreases gradually, and body shape will gradually recover. Of course, some people will always be overweight. Postmenopausal obesity is caused by the decline of ovarian function, the weakening of estrogen's inhibitory effect on pituitary gland, the secondary dysfunction of hypothalamus, pituitary gland and autonomic nerve, abnormal metabolism of sugar and fat, overeating and increasing eating, which leads to obesity. abdominal obesity
Caused by excessive liver qi, often accompanied by constipation and hypertension.
inflated
Because the renal function is too strong or too weak, it is often accompanied by irregular menstruation and cold hands and feet.
Wait for symptoms.
Fatty obesity
Caused by excessive blood gas, it is easy to cause heart disease.
Morbid obesity
Because of insufficient blood gas, spleen yang is too strong, postpartum obesity, hormonal obesity.
Fat falls into this category.
I'm getting fat
Because the triple energizer meridian is abnormal, it belongs to mental stress obesity. Western medicine mainly uses drugs or liposuction to lose weight. The principle is to increase metabolism. Diet drugs, such as thyroxine tablets, mainly inhibit the intestinal hunger center through the central nervous system, reduce intake, promote fat excretion and reduce fat accumulation. However, these drugs are generally chemically synthesized and have certain side effects. Liposuction surgery sucks out subcutaneous fat, which has little effect on systemic fat metabolism and is suitable for local obesity. But if the operation is not good, there may be some complications.
Note: it is strongly recommended that western medicine lose weight, which is very harmful to the body! ! !
The treatment of obesity in traditional Chinese medicine should be based on classification and syndrome differentiation, that is, observing the body shape of obese people, differentiating the causes of obesity, and then putting forward reasonable suggestions and help!
At present, there are many weight loss centers on the market, such as massage, acupuncture and acupoint massage. But they all have a big common fault, that is, they are too strict about diet and time and place!
The pure Chinese medicine Janssen slimming bag produced by Guizhou Bellevue Biotechnology Co., Ltd. is an external slimming product. There is no need for taking medicine, injection, oral intake, gastrointestinal digestion and navel hot compress absorption, which ensures its safety. Its main ingredients are natural herbs beneficial to human body, and there are no other additives. It can dredge channels and collaterals, dispel blood stasis, dispel dampness and dispel cold, regulate metabolism and effectively regulate sub-health of human body.
Misunderstanding of the purpose of losing weight, 80.7% people use slimming products to keep fit, and only 19.3% people use slimming products to make their bodies healthier.
Many people hope to get immediate results within one or two months. If they can't lose weight, they will change other products immediately. In fact, losing weight quickly in a short time is not good for health.
3, regardless of the willy-nilly, as long as it is reduced in a short time, blindly use it without understanding the mechanism of weight loss products.
4, only pay attention to weight loss effect, not pay attention to safety. Most people judge the quality of diet products by how much they can lose at a time, and only 4% people mention safety issues. Taking natural and healthy diet foods is often overlooked. Experts pointed out that weight loss should first consider safety. Only when safety is guaranteed can weight loss be meaningful.
There is something wrong with diet or exercise.
If you want to lose weight, you must ensure that the calorie intake is less than the calorie intake (exercise+self-metabolism+daily activities).
The most effective way to lose fat: healthy diet+strength training+aerobic training.
The first is a healthy diet, and the fat-reducing diet should be low in water, high in protein and low in fat, in which coarse grains are the main carbohydrates. Protein is dominated by white meat such as eggs, fish and chicken breast (pork and beef are red meat with high fat content). Fat is mainly nuts and avocados (a little). Finally, eat more vegetables and drink more water. The above diet should be based on the principle of eating less and eating more meals.
Then how to exercise, 1. Strength training can start with the whole body exercise, with small weight and multiple groups, and then increase the weight after getting used to it, and then exercise the muscles of all parts in a targeted way, such as chest training on Monday, leg and abdomen training on Wednesday, back training on Friday and rest on Sunday. 2. Aerobic exercise can be carried out for half an hour after each strength training (one hour), such as running, spinning, swimming, rowing machine, etc. Or insert aerobic training on Tuesdays, Thursdays and Saturdays, preferably for 45 to 60 minutes each time.
Whether it is strength training or aerobic training, you should warm up, replenish water during exercise, and stretch and relax after training.
The most important thing is to persist, at least for three to six months. After three months, it will basically change a lot, and it is not easy to rebound after six months of consolidating fitness results.