These mistakes will make your fitness ineffective

　　You have been working out for a long time, but why is it that while others have lost weight and developed waistline lines, nothing seems to have happened to your body. It’s not that you haven’t worked hard, but something is wrong. Let’s see if you have stepped on these seven minefields.

　　Why fitness doesn’t work! You may have made these mistakes

　　Mistake 1: Too strong

　　Exercising too much and for too long may seem like a lot of effort, but it may not be helpful, especially for girls who are eager to lose weight. When you first start exercising, too much intensity will overwhelm your body, prevent it from regulating itself well, and increase the risk of injury.

　　It is recommended to arrange at least two days of rest per week. During this period, avoid high-intensity exercise. You can do some simple aerobic exercise to maintain muscle memory and ensure adequate sleep.

　　Mistake 2: Exercise procrastination

　　Even if you overcome laziness and go to the gym, there will still be the problem of procrastinating training. Endless warm-up is a typical procrastination behavior. Spend precious time on "peripheral matters" such as warming up, drinking water, eating, adjusting clothes, stretching and relaxing. In fact, there is not much real aerobic exercise time. It may seem like two hours in the gym, but the fitness effect will be reduced by half.

　　The underlying reason for procrastinating exercise may be that your fitness plan is not suitable for you. At this time, you need to find a professional to help you adjust your plan.

　　Mistake 3: Taking too little rest

　　People are here sleep When the body is under the condition, the secretion of "leptin" will increase, and when it is not secreted enough, the body will send a signal that "it needs to store fat", which will affect your fat loss effect. And lack of sleep itself is harmful to healthy There will be a lot of damage, the body's functions will be imbalanced, and it will be difficult to achieve results if you are listless.

　　as long as you every time exercise To maintain quality and quantity, you don’t have to do it every day. Arrange at least two days of rest a week. In addition, you must grasp the time when exercising at night. If you have time after nine o'clock in the evening, the best exercise at this time is to relax.

　　Mistake 4: Eating too harshly

　　If you don’t eat, where will you find the energy to lose weight? This sentence is really not a joke. Eating too little or having an unbalanced diet will directly affect your exercise results. If the carbohydrate intake is too low, it will directly affect the body's energy supply. If you eat low carbohydrate for three consecutive days, you will obviously feel a decrease in physical strength. Not eating meat is even more uneconomical. Insufficient protein will reduce basal metabolism and make you prone to obesity.

　　Consume more carbohydrates from whole grains. Choose beef, chicken, fish and shrimp as protein. Source of fat can be olive oil and nuts rich in unsaturated fatty acids. Stick to eating fresh fruits and vegetables.

　　Mistake 5: Too many tricks or only one type

　　The gym has a lot of training equipment and a dazzling array of group classes, but you don’t have to try them all. Simple training is often the most effective. Constantly trying new equipment and courses violates the very important principle of "consistency and periodicity" in fitness: any training requires a cycle, and within this cycle the content needs to be specific.

　　For those who choose multiple sports, it is better to focus on one or two types of sports and stick to them for a year and a half to see the effect. For example, in addition to running, you can choose another kind of exercise from yoga and Pilates. The effect of combining the two exercises will be better.

　　Mistake 6: Looking for the wrong partner

　　It's good to find the right "fitness buddy", but if you always have endless things to talk about when you're together and talk more than exercise, then you may be more suitable to exercise alone. In addition, some people have poor autonomy and are more dependent on their partners. Once the time does not match, they are too lazy to move alone. Or they accommodate each other, and neither of them can achieve the results they want.

　　Regardless of whether you have a partner or a group, you must learn to move independently.

　　Mistake 7: Not focused enough

　　What do you think about when you exercise? I'm so tired today, what to eat for dinner, a piece of clothing I've been thinking about for a long time but haven't bought... Why don't you think about what you are doing right now? Our bodies have memory, and each muscle can "store information" by receiving stimulation so that it can change in accordance with your goals. In the process of doing movements, you must always keep your body posture and thoughts highly consistent.

　　Pay attention to the movements you are practicing now, feel the force exerted by your body during exercise, and let nerve To control the body and process the movement information in the mind.