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Many people are very confused on the road to fitness, especially those who have just started to come into contact with fitness. Most of them failed in the end!
The biggest reason is that they have entered a vicious circle with one another, misunderstanding!
We gather many misunderstandings about fat loss to let you re-understand fat loss, which will definitely be of great help to you. Let’s take a look!
1. Strength training is for muscle training and cannot be reduced?
Many people, whether men or women, think that weight training will be like this. What a misunderstanding! I don’t want to train muscles, I just need to lose weight. The muscles are too terrifying. What should I do if I accidentally train to become a big guy??
In fact, it is not that simple to become a big guy. You must devote your time, diet and life discipline to achieve the lines and muscles of a bodybuilder.
So whether you are a man or a woman, please receive weight training, it will make you look more refined and have better metabolism.
Methodology (Met abolism): It is a process of converting the food we consume into energy. With good metabolism, the calories consumed will be high, and it will not be easy to accumulate fat; but when the body has poor metabolism, the body will gradually weaken, not easily consume calories, lack of physical strength, and form a physique that is prone to fat
2. The longer the exercise, the more fat you burn
If you walk like a snail, I think burning fat will never happen.
Because Everyone has different physical conditions. Generally speaking, a good calorie-burning training is about 40 minutes, a week to five times. During training, your heart rate must be maintained between 50% and 85% of your maximum heart rate. Currently, there are heart rhythm patterns and heart rate bands on the market that can test your heart rate, and even set the heart rate interval for your training (Interval).
(Note: Follow the WeChat public platform of the Fitness Bar, and search for subscription accounts. "Fitness Bar Network" or "Click to scan and follow")
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3. When is the best time to exercise?
Are you a professional athlete who conducts secondary training a day? If not, the time period is not the focus. Because everyone’s work schedule is different for a day, there is no such thing as being better in the morning or in the evening. The focus is to maintain consistency in the time period, listen to your body’s voice, and understand when your attitude and mental state are the best. Only when you exercise or training can you achieve the greatest effect.
4. Any training will take time It takes one hour to get the effect?
Absolutely not. The training time is related to the training method you use. For example, high-intensity interval training HITT only takes 15 to 20 minutes, or even shorter, which can achieve your set goals; while Tabata only takes four minutes. So the focus is not the training time, but the training content and arrangement.
5. It is better for girls to carry light weight?
There is no basis for any report. Research points out that weight training can prevent osteoporosis (oste) Oporosis), increase muscle mass, improve metabolic rate, increase strength, etc. The strength will continue to increase, and the weight you can lift will also increase accordingly.
6. Will low-carbon weight loss be successful?
In fact, not eating carbohydrates will make you angry and feel weak. Whole grains, beans, vegetables and some processed grains are all good carbohydrates. You can eat this type of food frequently, and don’t worry about your weight gain.
7. If you are injured, stop all training. ?
Depending on the severity of your injury. If you have an internal injury such as spinal nerves, headaches, etc., please consult your professional physician and decide whether you can return to training. If you are a minor injury (spray, minor laceration, etc.), within the range where you can control the injury, you can modify your menu and continue to return to your training.
Injury will affect your mood, but exercise training you secrete so-called endorphins, which can improve your mood and increase your sense of pleasure.
(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")
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8. Exercise a day a week is better than not doing exercise?
If you have a long training schedule, you only have a lot of business trips and work temporarily, resulting in only one day training for a week, which is not a big deal (It’s not a big deal (It’s not a big deal) deal.).
But if you really believe that "exercise is better than not", then this will not have much effect on healthy body shaping. The key to losing weight and maintaining weight is to train exercise hard and maintain regularity. Regular training exercises, coupled with appropriate and high-quality carbohydrates, will help speed up your training results and repair muscle tissue.
9. If you don't understand, learn
If you don't have enough budget to ask a fitness coach to arrange training content for you, please search for free training content online. Many fitness websites, APPs, books, magazines, and videos are the sources of your fitness knowledge. Free and professional and reliable sources of information, so you should make good use of it.
In addition, if you don't understand something when you are exposed to fitness, Please ask the fitness coach on the spot or ask experienced people. Don’t be afraid of being embarrassed, so you dare not speak. Often, you may be injured because of incorrect operation.
10. Don’t just do cardiopulmonary training?
Georgetic force is not our friend. In fact, as you get older, the body’s organs and muscles are gradually beginning to decline. It is necessary to maintain and improve the strength of muscle groups and bones with weight training. Moreover, weight training helps improve the density of bones and avoid the occurrence of osteoporosis. Although cardiopulmonary exercise helps maintain bone density and increase the strength of the heart, due to muscle decline, it is still necessary to strengthen the declining muscle groups through weight training.
(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search. “Fitness Bar Network” or "Click to scan and follow")
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11. Don't copy the training methods of celebrities!
Unless You are identical twins with celebrities, otherwise you will never have the figure of a celebrity. Taking the figure of a celebrity as a motivation or goal for training, there is no problem with it. The point is that everyone has different physical fitness and muscle strength, and everyone must train according to their physical fitness and muscle strength.
12. Exercise on an empty stomach and burn more calories?
This is not true, but you must decide whether to eat before training based on your arrangement.
If you go to the gym , you have eaten some, you don’t need to eat anymore. If you are a person who eats a lot of breakfast, it is recommended to start training 2 to 3 hours after breakfast, because the training will burn your biggest calories and start converting the food you eat into energy at the same time.
Recommended that what food should be eaten depends on the training (weight or heart and lungs), and the moment you get up, it is the beginning of your training preparation.
13. Running is the only way to lose weight?
Running is a great exercise for cardiopulmonary fitness training. But not everyone is suitable for running. Weight training can burn more calories within 24 hours, and even after stopping training, it will continue to accelerate your metabolism within 24 to 48 hours.
If you like aerobic cardiopulmonary exercise but reject running, you can try swimming, bicycle or elliptical machine, which are all good choices.
(Note: Follow the WeChat public platform of the Fitness Bar, and search for subscription accounts. "Fitness Bar Network" or "Click to scan and follow")
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14. Soreness means that training is effective?
A truly good training content is the result of manifestation rather than pain. Some local muscles are sore and will disappear in a few days. But if you feel pain in the neck, back or related links, it means that you are lifting too much or too many times.
※The weight or number of times you lift is in the well-known Men’s It is mentioned on the Health Men's Health website that lifting until failure, overweight, and excessive reps will only increase your chances of injury and will not really accelerate muscle growth.
15. Only practice your favorite parts?
What you really want to train is the muscles of the whole body, such as back, hamstrings, rhomboids, glutes and calf muscles. If you simply train local muscles, it will cause serious loss of balance in the body's muscles.
For men, the most common is to overtrain the chest muscles, front shoulders, biceps, abdominal muscles and quadriceps. This leads to distortion of the body, resulting in forward head posture and rounded shoulders. The pain of the shoulders, neck, rhomboid, trapezius.
So for a good training, remember to have a balanced training.
16. Oils cause you to be obese?
This concept is wrong. Obesity is not the fault of fat! To be honest, eating healthy fats should help burn fat. Many studies have pointed out that fatty acids (EFA) must have a positive impact on the human body, maintain the function of the cardiovascular system, reproductive system, immune system, nervous system, etc., and help burn fat.
(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")
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