Many people are very confused on the road to fitness , especially those who have just started to get in touch with fitness. Most of them have failed in the end!
The biggest reason is that they walked into a strange circle with a misunderstanding!
We have assembled a lot of fat-reducing fitness misunderstandings, so that you can re-recognize fat reduction, which must be very helpful for you, let's take a look!
1. Strength training is to train muscles can not reduce fat?
Many people, male or female, think that there is such a misunderstanding of weight training! I don't want to practice muscles. I just want to lose weight. My muscles are too horrible. What if I don't care to become a big man? ?
In fact, it is not so simple to become a big man. You must concentrate on time, diet and life discipline before you can reach the lines and muscles of the bodybuilder.
So whether it's men or women, please accept weight training, it will make you look more refined and lined, and metabolism will be better.
Metabolism: A process of converting the food we ingest into energy. The metabolism is good, the calories consumed are high, so it is not easy to accumulate fat; but when the body's metabolism is poor, the body will gradually weaken, it is not easy to consume calories, lack of physical strength, and form a fat body.
2. The longer you exercise, the more fat you burn
If you walk like a snail and walk for a day, I think that burning fat will never happen.
Because each person's physical condition is different, in general, a good burning calorie training is about 40 minutes, one Wednesday to five times. When training, you must keep your heart rate between 50% and 85% of your maximum heart rate. At present, there is already a rhythm table with a rhythm band, you can test your heart rate, and even set the heartbeat interval (Interval) of your training.
3. When is the best exercise?
Are you a professional athlete who is training twice a day? If not, the time period is not the point. Because each person's work schedule is different in one day, there is no such thing as good morning exercise or better night exercise. The key point is to maintain consistency in the time, listen to your body's voice, and understand when and how you are. Best of all, when you exercise or train at this time, you can get the most out of it.
4. Does any training take an hour to get results?
Absolutely not. The training time is related to the training method you use. For example, the high-intensity interval training HITT can be as long as 15~20 minutes or even shorter, which can reach your target set; while Tabata only takes four minutes. So the focus is not the time of training, but the content and arrangement of the training.
5. Girls are very light weight just fine?
There is no basis for any report. Studies have shown that weight training can prevent osteoporosis, increase muscle mass, increase metabolic rate, and increase strength. The power will continue to increase, and the weight that you can lift will increase.
6. Low carbon weight loss will be successful?
In fact, not eating carbohydrates can make you angry and feel weak. Whole grains, beans, vegetables, and some processed grains are good carbohydrates, so you can eat them regularly, without worrying about the increase in weight.
7. Injured, stop all training?
It depends on the severity of your injury. If you have a spinal nerve, headache or other internal injuries, please consult your professional doctor, who will decide if you can return to training. In the case of minor injuries (sprains, minor lacerations, etc.), you can modify your menu and continue back to your training if you can control the injury.
Injuries can affect your mood, but exercise training you to secrete so-called brain endorphins can improve your mood and increase your sense of pleasure.
8. Is it better to exercise one day a week than to have no exercise?
If you have a long training schedule, you only have a lot of business trips and work, and you can only train one day in a week. This is not a big deal (It's not a big deal.).
But if you really believe that "having exercise is better than no exercise," this will not have much effect on healthy body sculpting. The key to losing weight and maintaining weight is to work hard and stay regular. Regular training exercises coupled with proper and high-quality carbohydrates help accelerate the outcome of your training and the repair of muscle tissue.
9. Do not understand school
If you don't have enough budget to ask the fitness instructor to help you arrange the training content, please go online and search for free training content. Many fitness websites, apps, books, magazines, videos are all sources of your fitness knowledge. There are many sources of free, professional and reliable information that you need to make good use of.
In addition, if you don't understand the place when you are in contact with fitness, please ask the fitness instructor on the spot or ask someone with experience. Don't be afraid to lose face, so don't dare to speak. Often you may be injured because of incorrect operation.
10. Don't just do cardio training?
Gravity is not our friend. In fact, as the age increases, the body organs and muscles begin to decline. It is necessary to use weight training to maintain and enhance the strength of muscle groups and bones. Helps improve bone density and avoid osteoporosis. Although cardiopulmonary exercise helps maintain bone density and increase the strength of the heart, due to muscle decay, it is necessary to strengthen the declining muscle group through weight training.
11. Do not copy the star training method!
Unless you are a twin with a celebrity, you will never have your favorite star. There is no problem with the use of the star's body as a motivation or goal for training. The point is that each human body can have different strengths and strengths. Each person must train according to his physical strength and strength.
12. Fasting exercise, burning more calories?
This is not true, but it is up to you to decide whether to eat before training.
If you have already eaten before entering the gym, you don't need to eat any more. If you are eating a lot of people for breakfast, it is recommended to start training after 2~3 hours after breakfast, because the training will burn your biggest calories and start to convert your food into food. energy.
Again, what food to eat depends on the training you are doing (weight or heart and lungs), and the moment you get out of bed is the beginning of your training preparation.
13. Is running the only way to lose weight?
Running is a great exercise for cardio training. But not everyone is suitable for running this sport. Weight training can burn more calories in 24 hours, and even after stopping training, it will continue to accelerate your metabolism within 24 to 48 hours.
If you like aerobic cardio exercise, but do not want to run, you can try swimming, cycling or elliptical machine, which is a good choice.
14. Is soreness representative of training effective?
A really good training content is the result of performance rather than pain. Some local muscles are sore and will disappear in a few days. But if you feel the pain in your neck, back pain, or related links, it means that you are lifting too much or too many times.
※The weight or frequency of the weight is mentioned on the well-known Men's Health men's health website. If it is failed, it is too heavy and too many times, it will only increase your chance of injury, and it will not really accelerate the growth of muscles. .
15. Only practice the parts you like?
What you really want to train is the muscles of the body, the back, the hamstrings, the rhomboids, the glutes, and the calves. Simply training the local muscles will result in a serious imbalance of body muscles.
For men, the most common is excessive training of the chest muscles , front shoulders, biceps, abdominal muscles and quadriceps. This causes the body to be distorted, resulting in pain in the forward head posture, rounded shoulders, neck, rhomboid, and trapezius .
So a good training, remember to balance the training.
16. Does fat cause you to become obese?
This concept is wrong, obesity is not the fault of fat! Correctly speaking, it should be healthy to eat fat and help burn fat. A great deal of research has pointed out that essential fatty acids (EFA) have a positive effect on the human body, maintain cardiovascular function, reproductive system, immune system, nervous system, etc., and help burn fat.
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