If you want a beautiful figure, you need to lose our body fat in time, but losing fat is also a very hard thing, so let's share with you that you are tired without spirit during the fat reduction period.
I'm tired without energy during the fat-reducing period 1 First of all, let's analyze the reasons with you. It may be excessive exercise and the body needs rest. I also felt this way when I exercised too much before. You will find that your body will recover immediately after a day or two of rest, which means that your rest and sleep are not good enough.
Then, the calorie intake is too low, and the calorie difference during fat reduction is too big. For example, if you eat too little, your body is always hungry, and at this time, muscle loss is more serious, so your immunity will be poor, so it is easy to find that your energy can't keep up.
Finally, the intake of trace elements is insufficient. For example, if your intake of zinc and magnesium is insufficient, you will easily suffer from insomnia, sleepiness and poor spirits.
So how do we solve these problems? We need to pay attention to the following aspects.
First, do your sleep and rest well.
When I first started to lose weight, my friends would think that the more you sweat, the faster you lose weight. Actually, it's not. It's just that you lose a lot of water in your body, not lose fat. A lot of physical exercise makes the body in a state of exhaustion, which leads to insomnia at night and affects the efficiency of fat burning. So exercise should be gradual.
There are also some friends who like to exercise at night, but their sleep quality is poor. This kind of people suggest exercising in the morning to avoid sleeping badly at night and make it easier for them to fall asleep. At the same time, we can improve our sleep methods, such as counting sheep, sleeping with a sleep mask, drinking a cup of hot milk before going to bed and changing sheets regularly. After sleep is improved, the weakness of limbs will be improved.
Second, don't go on a diet, and supplement the right amount of zinc and magnesium.
If you want to lose weight quickly, you will generally choose not to eat carbohydrates and fats first, but carbohydrates and fats are important to maintain serum levels. If you can't eat enough food, you will easily fall into a state of listlessness, which may even lead to depression.
Losing weight is to be beautiful, but incorrect weight loss such as dieting and taking various diet pills will lead to many bad conditions, such as poor skin, serious hair loss, and frequent failure to eat on time, which will make the stomach secrete too much gastric acid. Without food neutralization, gastric acid will directly contact the gastric mucosa, which will easily damage the stomach and intestines.
When designing a diet plan, we don't need to give ourselves too much control. This calorie difference of 300 to 500 calories is very good. You can lose weight healthily through diet and exercise, but don't go on an excessive diet to prevent malnutrition and electrolyte disorder, which will do harm to your health. Losing weight is a gradual process, especially if you have serious organic diseases, and it is not recommended to go on an excessive diet to lose weight.
Therefore, if your partner is physically weak during the fat reduction period, you must pay attention to it. First, stop and check whether your weight loss method is too radical. If you leave it unchecked, it will easily lead to malnutrition, stomach problems and endocrine disorders, and even memory loss.
Fat-reducing period is very tiring without spirit. 2 How to break through the bottleneck period of fitness and fat reduction?
The bottleneck period of fat reduction is a self-protection mechanism of human body. In daily life, the body will avoid energy consumption in order to maintain the basic metabolism. When the energy consumption in the body reaches a certain level, the body will automatically produce a protective mechanism.
During the fat-reducing period, the intake of calories is less than the consumption of calories. However, after a period of time, the body will gradually adapt to this calorie gap and absorb and utilize as much calories as possible, thus reducing energy consumption and lowering the body's basic metabolism. At this time, the intake of calories and the consumption of calories will be in a balanced state again.
Five coup to break through the bottleneck period: appropriately reduce the total intake
When you are stuck in the bottleneck period, all aspects of your body will remain at a stable level. At this time, you can break a balance between them by reducing calories.
Instead of flour and rice, coarse grains can omit rice as the staple food and replace it with foods with strong satiety and slow digestion, such as sweet potatoes and oats.
Vegetables can choose low-calorie foods such as white gourd, Chinese cabbage and radish. Every day, this combination can not only get a balanced nutrition, but also accelerate the body's metabolic rate.
You can't lack protein for breakfast.
Protein is the material basis of all life and an important part of body cells. High-quality protein can provide essential amino acids for human body to maintain daily life activities and build and repair human muscle tissue.
Breakfast is the most important meal in our day, so what food you choose to eat in the morning is related to where the starting point of metabolism is today. The higher the starting point, the better the efficiency of metabolism.
Choose to eat more protein foods in the morning, and try to choose fish > poultry > livestock, which can improve your metabolic rate, and they will not make you fat, and will also make you feel full for a long time.
Adjust exercise
When you use the same exercise method and the same amount of exercise every day, your body will adapt slowly and your muscles will have memory, which may be one of the reasons why you can't lose weight.
At this time, it is necessary to change the exercise plan or the way of exercise and let the intensity fluctuate. Different exercises can train different muscle parts of the body and improve the metabolic rate at the same time.
For example, before losing fat, I ran three times a week, and my heart rate was at a level. After that, you can make adjustments, change the aerobic form and intensity twice, and make adjustments that increase or decrease.
Ensure adequate sleep.
Sleep is very important to lose weight, and the most important thing is the secretion balance between leptin and hunger hormone. Adequate sleep can make leptin fully secrete and control appetite. However, if you stay up late often, hunger hormone will be secreted in large quantities, and appetite will break out. It is not easy to reduce it.
release pressure
People are in a state of stress for a long time, and the sympathetic nerve in the body has always been in a dominant position. Excessive tension leads to stress eating and immunity will also decline.
When you feel stressed, you might as well stop for a while, take a deep breath, relax your body and mind, and let the parasympathetic nerve take the lead.
Before going to bed, doing some simple stretching exercises in bed, even just stretching, can promote the slimming factor in the body, and you are no longer afraid of overeating driven by emotions and poor weight loss caused by physical decline.
Losing fat will inevitably encounter some bottlenecks, but we can safely get through this stage by following the five tips I gave. Besides, we must give ourselves some firm beliefs and tell ourselves that getting through this stage is victory!
There is no mental fatigue during the fat-reducing period. 3 Several tips to prevent muscle loss during the fat-reducing period.
If you are a novice
So first of all, if you exercise for the first time, or just started exercising for a short time, then you are lucky! !
Because novice fitness has "novice welfare". That is, no matter how you exercise, as long as it is not outrageous, as long as it is not strange, your muscles will grow, and fat will be more easily used as energy.
This is because you don't exercise or just before exercise, your body will have a pile of fat because you don't have any muscles, thus protecting your muscle consumption and using your fat more as fuel. This period of muscle gain before the physiological limit is generally called "novice muscle gain period" At this stage, not only your muscles grow fast, but also you consume a lot of fat.
Patiently reduce calories a little.
If you want to say, "I have been working out for two or three years, and I have already passed this stage, what should I do?" . Then the next way is: lengthen your fat loss period.
That is to say, if you plan to lose 10Kg in one month, you'd better lose this 10kg in 2-3 months now. And every time you want to reduce calories,
Lower it bit by bit! ! !
For example, you now eat 3000 calories a day. If you follow your one-month weight loss plan, you may eat 500 fewer calories a week, so it becomes 2500.
2000 and so on, it's falling too fast. Although doing so can make you lose weight quickly, dear friend, your muscles will also shrink a lot.
If you reduce fat for more than two months, you may only need to reduce 250 calories per week instead of 500. Doing this for a long time will make your fat loss time longer, but it is more effective in preventing muscle loss.
In the end, you will leave more muscles.
Increase protein intake
It is still related to eating. That's what I mentioned in protein's article before, increasing your protein intake.
When losing weight and fat, many people reduce calories, so from carbohydrate to fat to protein, all of them are reduced.
This is a great misunderstanding.
Because protein is of great help in protecting muscle loss and increasing muscle synthesis rate.
An experiment in 20 16 years showed that the subjects consumed 2.4g protein per kilogram of body weight, while the control group consumed 1.2g protein per kilogram of body weight. The result was that the weight lost was the same in the two groups, but the group that ate more protein lost more fat and slightly increased muscle content.
But for a person who is very fat or does little exercise, 2.4g protein does not need so much per kilogram. 0.8- 1.2g protein per kilogram of body weight is enough.
For people who are thin or have less body fat and exercise regularly, it is absolutely necessary to have more protein.
Protect your muscles with strength training.
Don't just do aerobic exercise to lose weight.
Yes, crazy aerobic exercise can really reduce a lot of excess calories, but for muscles. . . .
That's right, too much oxygen has a great influence on the muscles you have worked hard to build.
Therefore, many newcomers, or sisters, must add resistance or strength training when losing weight. In this way, your weight loss will not only be delayed, but also keep your muscles more.
Because strength training can promote muscle stimulation and increase the degree of muscle protein synthesis. The experiment shows that the intensity of fat loss is the greatest when aerobic and strength training are carried out at the same time.
Sister, don't worry. Strength training will build muscles. Because girls generally speak, male hormones are relatively low compared with boys, and it is almost difficult to grow muscles. And some necessary lines need to be set off by muscles, such as vest line and hips. Otherwise, if you lose weight with crazy aerobic exercise, you will look very depressed, thin and unhealthy.
The magical carbon water cycle
Finally, the most difficult one is "Carb Cycling".
For example, increase the intake of carbohydrates and other nutrients on the days when you need to train. When you are resting, reduce the intake of carbohydrates (the intake of other substances such as protein remains the same).
Because rich carbon water can improve your athletic performance, so that you can better stimulate your muscles and burn calories on training days.
When you don't exercise, you can reduce your calorie and sugar intake by reducing your carbohydrate intake.
This method sounds simple, but it is difficult to do. . .
The reason is that when you need to prepare your own meals every day, it is very troublesome. Now we have to prepare different things according to different days, which may be even more headache.
But in any case, it is certainly not easy to want a sexy body and lose as much fat as possible.