"I have been exercising for 2 1 for more than 60 days. Why does it seem that there is no trouble at all? 」
People who face fat meat are usually impatient. Utilitarianism is usually the most concerned thing than patience.
Before discussing this issue, think about what you have done to your health in recent years! Rome wasn't built in a day. If you have lived healthily for more than half a year, or even three, ten or twenty years, how many days or months do you think it will take to recover? The answer is obvious.
The diet you consume every day, the physical energy you consume every day, and even the quality of rest will affect your posture changes, so time and patience are very important in the process of losing weight.
Similarly, the third stage of 2 1 day habituation theory is 2 1-90 days: natural behavior without conscious control. It happens that it takes at least 90 days for human cells to be updated.
It takes 90 to 180 days to renew body cells.
Just like your nails and hair grow every day, your body produces new cells every day, and the cell renewal cycle is 90- 180 days. The body will produce new cells to destroy old cells, which means that the number of cells in the body is fixed and controlled. Fat cells are also a kind of body tissue.
If you want to reduce the amount of fat, you must break the fixed limit of the number of cells in your body. The body also has a memory of its shape. Before the body produces any new cells, if your fat cells decline rapidly due to improper rapid weight loss and your body shape changes, the body will start a protective mechanism to prevent the loss of such cells-fat cells, because it knows there is a gap. This protective mechanism is to reduce basal metabolic rate.
At this time, as long as you accidentally ingest too many calories, the body form's fat will first accumulate in the original gap. This is why dieting and losing weight are easy to rebound. Fat is becoming more and more difficult to lose. If you are not careful, it will make the base generation decline and increase the risk of fat increase.
It can be said that if my weight is 55 kg, subtract 10 kg in 20 days, and then if I don't continue dieting, I will automatically return to 55 kg soon, because my body is used to 55 kg!
Therefore, if you want to lose weight comprehensively and effectively, you must resist the body's memory of body shape, cooperate with the cell renewal cycle, and let the body lose its memory of fat cells. The first 90 days (1-90 days) is the key period to consolidate the weight loss results, so as not to become a yo-yo constitution. After losing your ideal weight, it will take your body 90 days (90- 180 days) to remember your current body shape.
Update the exercise schedule according to the progress of physical fitness.
If you have developed the exercise habit for more than two months and your physical fitness is getting better and better, it is recommended to update the class schedule at any time. The memory of the body will also be reflected in physical ability. When you get used to a certain degree of load, you must strengthen it. Dealing with stubborn fat is to break the physical adaptation, but don't strengthen too much at a time. Please do it step by step.
The following is my schedule after I get into the exercise habit (exercise for about 2-3 months): 6 times a week, 40-60 minutes each time.