What to do if proper nutrition and exercise do not give the expected results, and the weight moves too slowly or does not move at all? The reason is usually the peculiarities of metabolism and mistakes made in the process of eating and exercising.
If regular training does not give the desired result, you should think about the possible mistakes that many make in the process of losing weight:
- Too much food and too little exercise. In this case, the calorie content of the diet simply exceeds the daily energy consumption, there is no calorie deficit, which means that there is no burning of adipose tissue.
- There is too little food and too much exercise. This is also a mistake - against the background of a strong calorie deficit, excessive physical activity leads to stress, as a result of which metabolic processes slow down. Poor nutrition is not the best companion for healthy weight loss.
- Lack of training regimen. If you train irregularly, often skip classes, sometimes come to workout three times a week, and sometimes just one, you should not be surprised that the weight stays in place.
- Lack of strength training with an excess of cardio. Strength training is the most important factor for losing weight - weight training helps to strengthen and grow muscle tissue. Muscles require more energy, which means that strength training is indispensable for losing weight. At the same time, an excess of cardio (running, jumping, exercise bike, skipping rope, ellipsoid) leads to the fact that the body begins to get rid of reserves primarily due to muscles, and only then due to adipose tissue. Cardio loads should follow strength exercises, and excess of them is not very useful if you want effective and long-term weight loss.
How to build a workout to achieve the desired effect?
- Cyclic loads targeting different muscle groups are helpful. You not only lose weight, but also acquire a slender, toned and harmoniously developed body.
- Engage in an individual program drawn up in advance. Three to four strength training sessions per week will be enough to help you lose weight and keep fit in the future.
- The body adapts to stress, so every two to three months it is necessary to make adjustments to the training program. In this case, most of the training should be basic exercises for large muscle groups, as this enhances metabolic processes.
- Don't neglect rest between sets and sets. Rest is essential to prevent injuries and sprains.
- You do not need to train on an empty stomach - this leads to the destruction of muscle fibers. Exercise on a full stomach is also harmful and ineffective. For the most effective exercise, you should eat one hour before exercise. Your stomach shouldn't feel heavy, but you shouldn't feel hungry.
