I found the coach with the purpose of further losing weight, which is why most people start to exercise. Fitness and fat reduction is a comprehensive reshaping of lifestyle, which is as difficult to adapt as changing dynasties. However, once you persist, sedentary professionals will find that your legs are not sore, your waist is not painful, and it is not expensive to go to the fifth floor in one breath! ! !
0 1
June witnessed a great change in body shape.
People often complain about how to exercise for so long in a month or two, and their figure has not changed. Our father Ma Yun once said, "Today is cruel, tomorrow is cruel, and the day after tomorrow is beautiful."
For fitness, the first three months are cruel, and a really good figure usually starts from the sixth month.
Eddie Peng Yuyan Yuyan's "Eight-pack ABS" and "Perfect Mermaid Line" are quite famous in the entertainment circle. Eddie Peng Yuyan Swift used to practice for fierce fighting for 2-3 hours and boxing for 4-5 hours every day. For a long time, he could only eat boiled protein and chicken breast, which was very painful. However, with such intensity, it took five months to reach the perfect figure.
Before I went to the gym, I used the fitness app and all kinds of information on the Internet to teach myself fitness for two years, but the effect was not obvious. Comparing the differences after hiring a coach, there are three main points:
Hypoxia and underweight.
Exercise is not regular enough.
Time is not long enough.
Many people do anaerobic exercise with various fitness apps after running a fitness card, but neither fat loss nor muscle gain is ideal. One reason is that the weight of anaerobic exercise is not enough.
There is a boy who has been exercising in the gym for half a year, and there is basically no obvious progress. Later, I found that the weight of the iron he lifted was similar to that of an ordinary girl. The reason turned out to be that he was afraid that the weight of lifting iron would be too heavy and scary, and he would develop muscles like Schwarzenegger.
Too young! ! !
Only the maximum weight within the capacity can achieve the real shaping effect.
Just like doing a math problem, staying on the topic of 1+ 1=2 will never improve your IQ.
02
For girls: lifting iron is the last word?
Girls are afraid when they lift iron, and always feel that weak sports are the best.
Girls, this is 2 1 century, and Lin Daiyu's physical strength in contemporary TV series can't last two episodes. Life is so hard, please make yourself the protagonist and live to the last episode.
In fact, for shaping, pure aerobic exercise will have a bottleneck period. After a certain period of time, there is no way to further see the change of weight, and lifting iron as an anaerobic exercise, combined with aerobic, is helpful to reduce fat and shape.
Girls with a little knowledge of sports may have done a set of exercises: Duoyan Zheng slimming exercise. Duoyan Zheng, who is in her fifties, looks completely 30 years old with the help of sports.
however
Even if you insist on following Duoyan Zheng's video aerobics every day, you will never lose weight.
Because aunt Zheng secretly did her best! !
Girl, talking about muscle color change is out of date.
Girls with more muscles will not only look more symmetrical and slim, but also have a higher metabolic rate than ordinary girls.
Here! ! ! It is the legendary easy-to-lose physique! ! !
03
Rice flour and fruit are invisible killers of reducing fat.
As the saying goes, "eat seven points and practice three points." On the road to fitness, a correct diet is the premise.
People in China eat rice and noodles when it comes to staple food. However, these two staple foods contain a very high proportion of carbohydrates. Southerners like rice and northerners like noodles. And these two foods are just invisible obstacles on the road to fat reduction.
Liu Wen, Jianghu people call her Big Cousin.
Liu Wen, the first supermodel in China to appear in the "Victoria's Secret" underwear show, is called the Jianghu cousin. She once said in an interview that she basically does not eat staple foods such as rice, and instead eats rice porridge and soybean milk. Not only a star, I have a beautiful girl who studies dance. She never eats rice. Sometimes she lives on sweet potatoes and corn. As a "star eater who doesn't eat meat", her hot figure often attracts attention when walking on the road.
Many fruits are high in sugar. In the past, I lacked knowledge of fitness, and often liked to eat a watermelon while watching a drama without dinner.
In fact, a big watermelon is equivalent to four bowls of rice. "Eating more fruits instead of eating" is a typical self-moving futility in fitness and fat reduction.
04
Fragmented fitness is useless! !
A popular word in this era is fragmented reading, which means reading intermittently with electronic terminals during fragmented time. Many scholars have realized that this way of reading can not be systematically studied.
Similarly, fragmentation fitness is also very common in Xiaobai fitness. There are two main situations:
Time debris fitness
Fragmentation of culture target
My roommate is a sister. She listens to the gossip on the Internet and plays various 5-minute sports GIFs in Weibo, but she insists on doing them every day. However, the egg didn't lose a pound in three months.
Hong Zhen, learning English for five minutes every day at school is self-deception. If you persist for ten years, your English will not be good. Similarly, fitness needs a lot of intensive training.
The really effective training is to devote a whole time to high-intensity training for specific parts, which is the origin of leg day and chest day.
Focus on one part at a time, and don't get results too quickly!
05
Teach muscle legs to thin into small thin legs
They are all big liars! ! !
Before signing a contract with my personal tutor, I asked him a question: "Can a muscular calf like me be thin into a thin leg through fitness?"
The personal trainer answered me seriously: "Everyone's leg muscles are different. Through fitness, only the calf muscles can be moved up, forming a certain visual thinning, but it is impossible to lose weight into small thin legs. "
Nowadays, many fitness online celebrity teach online how to slim down into thin legs by walking posture, which seems to be well-founded. How to change leg muscles by exerting force is actually serious nonsense.
If you still invite the idea of private education, why not test your coach first: "Can I lose my legs by practicing with you?"