There are often people who ask Xiaobian a question, that is, I obviously exercise, but why is it not slim down, the thigh is still so thick, the calf muscles are still so much, the buttocks are getting more and more fat, what is going on? !
1, exercise is not durable
Some people want to lose weight after ten days of exercise. Friends who have this problem think about themselves first. Can you let them eat like this in ten days? Obviously it is not possible, then how can you ask for more than ten? Will these fats be eaten in the day?
These fats are accumulated after you have been months, years or even decades, so weight loss can't be expected to be lost in ten days. It is indeed a dream of many people to quickly lose the fat on the body. But to shape the body is a long-term process. If you are a newcomer to sports, then you must stick to the exercise for about a month, before you can see a clear change.
2, focus only on weight
Every time you lose weight, you are concerned about the number of scales, and don't look at whether your body shape has changed. Sticking to exercise can increase your muscle mass and reduce your fat, so your body size will change a lot. Even if your weight has not changed, you can also clearly feel that the meat on your body has become strong.
Exercise weight loss should not be too entangled in one measurement, but should focus on the body fat rate, or the trend of weight over time.
3, lack of exercise weight loss plan
I’m in a good mood and run for 5 kilometers. If I’m in a bad mood, I won’t run. There are no clear goals, and there is no training program for the target. Today I saw a set of dynamic training charts on Weibo that I feel suitable for myself, so it becomes Your training plan for tomorrow.
Of course, there will be no ideal weight loss effect. The key is to find a training plan that suits you, and you must stick to these plans and you can't stop halfway.
4, single movement mode
I only know running every day, run like this today, and run like tomorrow. Actually running is one of the most labor-saving modes of exercise, but the running-in of the body is very powerful. Without half a month, the body can adapt to you very well. The amount of exercise.
Therefore, if you want to lose weight, you must use intermittent exercise, that is, high-intensity and low-intensity rotation.
5, insufficient exercise intensity
Long exercise time does not mean that exercise intensity is enough. If you often stop to rest during training, or watch TV while training, then your training intensity may not be enough. Want to increase the intensity of training, you can put aerobic Exercise and anaerobic exercise alternate, which can shorten the rest time of strength training.
Whether exercise can lose weight is related to many factors. Maybe your fitness is equivalent to the warm-up of others. How can you slim down?
