You do not thin down? Perhaps you entered a weight-loss errors

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Perhaps you have fallen into the trap of them. Now think, you may encounter misunderstandings thin plastic body and traps. The trap is a diverse, they are hidden in your body and thin plastic concepts, movement pattern and eating habits, by waiting for an opportunity, once you let down our guard, they will become obstacles to your implementation plan.

Part-1: shaping the concept of downsizing in the 20 misconceptions

NO.1, hope that their effect immediate

Experts point out: sports at least a month's time to see the effects, such as strong muscles, weight loss and so on. And therefore insisted on even more important. To achieve this goal, we must develop appropriate plans and have enough patience.

NO.2, ignoring their own assessment of physical condition

No matter how hard you have been reduced by 3 months, but to no avail? Your own understanding of the more detailed physical condition, your fitness plan to develop may be more for you. Do you know your body fat index and heart rate do? If do not know, then please hurry fitness trainer for you to be a test, then the test results for their own fitness program to adjust.

NO.3, there is no established fitness goals

Set an expected value of your entire fitness program to implement an immeasurable role. Because the challenges and to assess the nature of the plan can help you adhere to in the end, with the expected good results will always inspire you do not give up easily. To develop a plan, such as lost 5 kg within a month, or waist circumference reduction of 2 cm, in the exercise when it is always in mind, you will be more dynamic.

NO.4, focus on aerobic exercise, strength training neglect

In achieving weight loss goals, strength training and aerobic exercise as important. Strength training help build muscle groups, these lean muscle groups consume calories a day is much higher than that of fat. So if you have the body increase in the number of muscle groups, even if you just rest, will be a corresponding increase in consumption of calories. Such as can aerobic exercise and strength training, a combination of both, you must be able to get better results.

NO.5, fitness instructional video too difficult

Many people think that the difficulty of movement, intensity, the greater the effect will be better, does not. The training difficult, such as quick steps, for newcomers, not only let you have a strong sense of failure, but also may lead to you in sports injuries. Remember, training at home, not a coach in the classroom at any time to correct your actions, they must pay attention to whether the level of movement skills in a video with your level of match.

NO.6, consider themselves too fat and shy away from exercising in public places

University of Michigan survey showed that many never made woman gym surprised and pleased to find that the gym is not the female body shape much stronger than they. Courage to go out of your body sculpting and weight-loss success of the first step.

NO.7, grown too strong, afraid of strength training

In fact, do not worry. Because women like men do not like a lot of testosterone secretion, so strength training will not allow women to become like a man as strong. Strength training will make your body shape fitness, and raise the level of metabolism.

NO.8, prior to obtaining the ideal body shape should not be taken lightly

No one can have a perfect body, because "perfect" is a non-existent standards. To change the things that you can change such as lengthening of your muscles, so that the body is full of vitality, so as to improve your body shape. You can for their slender legs, slim waist and sexy shoulders proud without having to because your body does not, as some models like weight loss and sadness.

NO.9, in order to sweat their effect in terms of quantity

While sweating is a healthy performance, but the amount of perspiration, and not as a measure of exercise intensity. Your heart rate, level of effort is more important measure.

NO.10, spend 30 minutes exercising abdominal muscles

Do you have wasted about 28 minutes. In fact, you only need to spend 1 to 2 minutes to exercise your abdominal muscles. The rest of the time you can use to do other sports.

NO.11, in order to judge the fitness effect of numerical changes in

The drop weight is really an exciting thing, but this does not really speak for themselves. Because weight reduction, your body does not reflect the relationship between muscle and fat. Muscle volume accounted for less than fat, so you may look entirely lost, body fat reduction, but the weight has increased. Figures do not speak for themselves.

NO.12, with a hat in the indoor sports

Movement, a lot of heat is distributed through your head, the campaign hat will hinder the cooling process.

NO.13, ordinary wear and even lace bras, exercise

Movement, if no suitable bras to breast care, it is likely to cause premature sagging breasts. With a small or medium Xiongxing compact women only wear sports bras can alleviate the impact of the chest, but the fullness of chest, more women need to use the specific reinforced sports bras, care of the chest.

NO.14, likes to compare with others

That "she is more effective than I am", which is unfounded. Because you do not know her physical condition, how do you know that she was not before the Olympic Games players? Not to consider others, to focus on their own plans to develop its own standards in line with the objectives, is the most you need to do. Because you reduce your weight, rather than the others.

NO.15, ignore the body's signals

Lead to physical pain and fatigue for many reasons, possibly because of injury or illness, it may be a lack of sleep. Understand the reasons for a break after adjustments, and pay attention to change your fitness items, so that weak part of the well-deserved rest. Attention to the body's signals, and used to guide your campaign can really exercise your body.

NO.16, hold negative attitudes

If you have been following a negative attitude: "I am so weak," "I will not cut it down." You really become very fragile, and you alsoRapid weight loss do not reboundDo not cut down. Because of these negative attitudes will completely knock your. If you wait too long to let you down, it is better to rely on short-term goals.

NO.17, only concerned with the physiological changes brought about exercise

The effect of exercise not only in the physical enhancements. The University of the United States a recent survey showed that a 10-minute moderate training can improve people's emotions, people feel very happy. Exercise In addition to improving the quality of your sleep outside, but also improve your ability to resolve stress.

NO.18, let the body directly exposed to the natural environment where

Too hot, too cold or too wet may affect your campaign. Learn how to use coat to protect themselves, regardless of changes in the temperature of the outside world, you'd better have not exposed directly to the skin in order to prevent great loss of water, causing physical discomfort.

NO.19, the habit of not wearing sunglasses

UV will damage the skin, severe also cause skin cancer. Therefore, whenever the outdoor sports should wear sunglasses. It would also be chosen to wear UV-absorbing long-and short UV lens sunglasses.

NO.20, ice-skating without wearing protective equipment

Ice-skating without helmets, wrist and knee pads, and you will become very vulnerable. Head, hands, knees, etc. are very easy to hurt the site, even if you own and then be sure the technology is also necessary to learn to properly arm themselves.

Part-2: dietary habits in the four misconceptions

NO.21, to exercise as a reason to eat special food

Games make you feel more hungry, if this time you think you could eat anything, then you are wrong. Exercise does need more energy, but be sure to pay attention to replenish their energy intake of healthy foods, try to eat contain protein, carbohydrates and fat mixture, 1000

10000 Do not leave food as a reward for hard exercise, so will only make your caloric intake exceeded.

NO.22, insufficient drinking water per day

Permit plenty of moisture, not only can increase your energy will also reduce your appetite. Sometimes we will think of hunger thirst. Sometimes drinking a glass of water to meet the needs of your body, rather than meal. Ensure that drinking eight glasses of water a day. When in motion, but also ensure that every 15 minutes to drink an additional 200 to 300 grams of water.

NO.23, exercise is not to replenish their energy before

You exercise an hour before the intake of 800 ~ 1200 coke calories, can let you achieve the best state of motion, to achieve the best campaign results. Choose yogurt, banana and peanut butter and other whole-wheat crackers with a small carbohydrate-based snacks.

NO.24, relying on the protein chip to meet the needs of muscle exercise

This is totally unnecessary. The movement of women require more protein intake to twice the normal daily intake (per kg of body weight intake of 0.35 grams of protein standards). These proteins can be completely balanced daily diet to supplement, without the need to eat protein films. Lean meat, eggs, dairy products and other foods are rich in protein.