When it comes to keep fit, weight loss, and muscle gain, many of my friends always frown after hearing about it. They think this represents endless running and quitting. These sacrifices are not fun at all!
But it is possible that you have unknowingly got into these 4 horns:
01 Force yourself to run
Yes, running, especially long-distance running for at least 1 hour, can burn a lot of calories every time. However, not everyone is born to be a runner. There are always some friends who don’t like running. Maybe it’s the body structure or the individual. Preferences will affect people’ s feeling about running.
You must know that running is not the only aerobic exercise in the world. We still have many choices, such as swimming, cycling, and rowing. Many friends like basketball, football, and boxing. Just choose the sport you like!
From the perspective of human biology, long-distance running does not help increase muscles, but may cause muscle loss. Moreover, when the body is used to running, unless you increase your pace or extend the time each time you practice, the calorie consumption of running exercises As the number of training increases, it gradually decreases.
02. Separate strength training and aerobic training completely
For friends who are willing to spend a lot of time and energy in the gym, in fact, no matter what training they do, they will always see results, because time and determination are the most important factors in fitness exercise.
However, for those friends who have not been able to spend such time, you must change your idea of doing strength training and aerobic training separately, because many studies have shown that combining iron lifting and aerobic training can increase the efficiency of burning fat and muscle, and also can reduce the time of each training.
You can try the very popular circuit training and high-intensity interval training. You can also perform some high aerobic exercises during the rest time of each exercise, such as poppy jumping, rope skipping and weight squatting.
03 .Quit all your favorite foods
The most pleasant thing in the world is to eat and drink with friends, but many friends refuse to attend friends’ gatherings in order to lose weight and keep fit. They also stop eating all their favorite foods. In fact, this is not healthy for the body and mind, because excessive precepts will make you feel depressed, and when your willpower is weak, you will instead break the precepts and eat and drink.
Therefore, some nutritionists suggest that we can set a limit for our favorite foods, such as drinking 2 large glasses of beer and eating fish and chips once a week. Or you can arrange a cheat meal, one meal a week for dinner with friends, and eat with a little relaxed embrace. This can become the excretion of the stress faced by weight loss and fitness.
Of course, cheating meals does not mean that you can eat crazy. Assuming that your daily net calorie intake is -500 calories, you can remove 3,500 calories in a week. However, if you eat crazy in one night, you can eat at any time 4000 calories, so cheat meals must be carefully controlled.
04 .All actions are 3 sets of 12 times
Especially friends who are new to fitness may be unfamiliar with fitness exercises, so they think that 12 reps in 3 groups is the golden ratio of training!
In fact, when you are training, you may wish to feel more about your physical state. When we are in a good state, we may wish to do 2 more sets, and at the same time increase the weight a little bit to realize the potential of the muscles; when the state is not good, do less 1 set, reduce the weight and increase the number of movements a bit, so that the muscles can be trained even when the state is poor.
Fitness is a very flexible exercise
There is no single training method
Everyone has different preferences, rhythms, strengths and weaknesses
The most important thing is to learn to feel the body
Change the training method regularly
Don’t tie with the same set of rules tightly
Try more, adjust in practice
Find your own way
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