Diet And Fitness

 Seeing this problem, I thought of the scene when I first started to lose weight. At that time, I didn't know anything. Like many novice fitness players now, they just ran on their legs, thinking that it was enough to run .  

In fact, no matter whether you lose weight or exercise, you slowly go deeper and discover that there are many things to learn, far more complicated than imagined.

Of course, this is also related to the different goals that everyone wants to achieve. Let’s not gossiping here. Based on the experience of the past people, I would like to send you eight words for fitness novices: figure out your goals and make progress gradually.

 

Figure out the goal

What is to figure out the goal? Are you going to lose weight or gain muscle in the next three months. Judging from the new sportsmen I have met, most of them lose weight. Therefore, set the big goal of "weight loss" and set three months as the first stage of weight loss. Will there be a second, third, or Nth weight loss or fitness phase? 

 

This is not over yet. Check your body fat rate again and set a specific goal of losing 5% of your body weight in one month. For example, if your current weight is 80kg, then at the end of these three months, your weight goals are 76kg, 72.2kg, 68.59kg. I am just an example here, and you should adjust it according to your specific situation.

 

In addition, it should be noted that the weight loss mentioned here is preferably the loss of body fat. Therefore, when starting to lose weight, it is recommended to measure the body fat rate, and then measure it once a week to see if the weight loss is indeed the body. Caused by decreased fat, this is the real weight loss.

 

Since it is weight loss, then we must also understand that weight loss should be based on aerobic exercise.

At this point, the matter of "firing out the goal" is clearly completed.

Step by step

First, choose two or three of your favorite aerobic exercises as your main exercises at this stage, such as running, yoga, and skipping rope. The simpler, the more suitable for novices.

 

Secondly, set a transition period of at least 2 weeks. If you have poor physical fitness, you should even give yourself a transition period of 4 weeks. Let your body gradually adapt to the 

 

The amount of exercise and exercise intensity will gradually increase during the transition period. For example, at the beginning, you only need to exercise two to three times a week, each time for 20 to 30 minutes. In the second week, you may increase or schedule two or three exercises, but each time it is extended to 25 to 35 minutes.

 

Another example is the running distance. At the beginning, it may be 1000 meters or a combination of running and walking, and it may be 1500 meters in the second week. In this way, within 2 to 4 weeks, a better state of exercise is slowly achieved. Rather than exercise every day at the beginning, with a lot of exercise and high intensity, it is easy to be injured and the body cannot bear it.

 

In fact, whether you are losing weight or gaining muscle, diet is also a very important part. Novices just start fitness, they can gradually adjust their diet, and the big principles are implemented first, so that the exercise effect can appear relatively quickly.

 

If the novice can do the above two points well in the first three months, and at the same time make a little adjustment and control in the diet, the body will obviously undergo good changes. At that time, new specific problems will arise, and then a new fitness plan will be developed to take it to the next level!