If you fail to lose weight, you must not know this.

　　Weight loss is a hot topic that has never been forgotten. Some people lose weight immediately, but what about you? You have been persevering, but you just can’t lose weight. The reason is because you don’t know some weight loss tips. common sense , only when you lose weight at the right time can you achieve the best results.

　　Misunderstanding 1: Do aerobic exercise on an empty stomach in the morning

　　Just getting up in the morning without eating breakfast is the time when a person's metabolism is at its lowest during the day. Exercise consumes the least energy at this time, and the fat-burning effect is not good. Naturally, the overall weight loss effect is not good.

　　Correct approach: The correct approach should be to achieve the best weight loss effect between 4 and 7 pm. At this time, the human body's metabolic rate is the highest, physical fitness reaches its peak, and exercise has the best effect.

　　Myth 2: You can lose weight by just doing aerobic exercise

　　What can really achieve a good fat loss effect should be good exercise , including aerobic exercise (cardiovascular), stretching (strength and flexibility training), missing any part will lead to poor weight loss results later.

　　Correct approach: Most weight loss exercises include aerobic exercise. It is best to do 5 to 10 minutes of strength training and aerobic exercise circuit training. It is also necessary to do stretching exercises in the last 10 to 15 minutes.

　　Misunderstanding 3: After exercising, you can do less activities in daily life

　　If you reduce your daily activity by exercising more, your total daily consumption may be lower, having the same effect as if you didn't go to the gym.

　　The correct approach: If exercise makes you reach the limit of your body's endurance, reduce your daily high-intensity exercise and do something you can do in your daily life, such as standing at work, staying away from the desk, and exercising nearby to make your life full of exercise moments.

　　Misunderstanding 4: Drink sports drinks instead of water during exercise

　　During exercise, if you drink sports drinks as water, the energy you just consumed will be replenished, so drinking water is the best.

　　The correct approach: Drink water during exercise, not sports drinks. The reason why athletes drink sports drinks is because they encounter special circumstances during exercise. For most of us who are exercising, water is actually the best.

　　Myth 5: Exercise means losing weight

　　Exercise and weight loss cannot be equated at all. Long-term exercise will increase the body's metabolic rate, eat more than before, and muscles will gradually form, which is heavier than fat. However, after exercising for a period of time, the weight will decrease and the body lines will be much more beautiful than before.

　　The correct approach: You shouldn’t just look at your weight when exercising. You can buy an electronic scale to test body fat, measure your abdominal circumference or leg circumference once a week, and pay attention to changes in your body.

　　Misunderstanding 6: Eat as much as you want after exercising

　　Whether it is fitness or weight loss, the key point is "30% training, 70% eating." Exercise is important, but correct diet is even more important during exercise.

　　Correct approach: While exercising, protein, carbohydrates, fats, vegetables, fruits, etc. should be consumed in moderation. Fried foods, pastries, and desserts should be avoided. Often, a small bite of cake cannot be consumed by running for an hour.

　　What should you pay attention to when doing aerobic fitness?

　　female The following points should be noted

　　1. Wear a good bra when exercising, preferably one with strong support.

　　2. When exercising during menstruation, the amount of exercise should not be too large.

　　3. Women who have no exercise habits should not start doing aerobics during pregnancy. Even women with basic aerobics training need to consult a doctor during this period to decide whether to continue aerobics training.

　　Aerobic fitness warm-up and cool-down

　　Before and after each aerobic training, there must be two phases: warm-up and cool-down: these two phases can make your fitness safer and more effective.

　　1. Warm up (that is, prepare for activities)

　　Warming up generally refers to using low-intensity aerobic fitness to gradually get your body into a better state and slowly increase your body temperature. heart rate Increase and breathe evenly and faster. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign that the purpose of warm-up activities is achieved is that the body starts to sweat slightly. The warm-up time is 5 to 10 minutes. When it's cold, warm up longer and wear more clothes.

　　In order to save time, many people go directly to high-intensity aerobic training without warming up. If this is the case, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of the muscles is not good, it is easy to cause damage. In addition, you will feel better before exercising after warming up, and the exercise time can also be longer. In other words, if you exercise without warming up, you will tire more easily.

　　2. Relax

　　Relaxation has the same effect as warming up. During exercise, blood circulation is accelerated and the amount of blood is increased, especially in the limbs. If you stop exercising immediately, blood will accumulate in the lower limbs and cause unnecessary burden on the heart. In severe cases, it can affect the blood supply to the brain and even cause dizziness and dizziness. Therefore, after achieving the purpose of exercise, there should be 5 to 10 minutes of relaxation, that is, gradually reducing the intensity of exercise and slowly returning to a quiet state.