Methods Break through the bottleneck of losing weight and enjoy the "honeymoon period" of exercise at all times.

Losing weight is easier than maintaining it. Dr. Wu, who is busy seeing a doctor and delivering a baby every day, can still maintain an enviable figure after losing weight for 3 years. What is the secret? The last article talked about my diet experience, and this time I will talk about sports training.

At the beginning, I started to exercise in order to challenge the whole horse and "finish the race painlessly" in 1 year, so my plan was more like a training arrangement. (Recommended reading: More than 5 mines to avoid in the weight loss trap)

After reading several professional books on the Internet, I first set myself three directions:

1. Accumulate enough running times:

There is a famous saying in the racecourse that "the mileage you run will not betray you." If you want to finish the whole horse successfully, you must have a basic running amount. Because the essence of marathon is long-distance running, it is impossible to run the whole course without cultivating enough aerobic endurance!

At first, I ran three or four times a week for about 50 minutes each time, about 8 kilometers. Because cumulative running is the same as slimming, "slowly" is king, otherwise it is easy to "tighten the bowl". If the mileage suddenly rises too much in a short period of time, and the muscles, joints and ligaments can't bear the overload at once, plantar fasciitis and tibial pain will easily occur.

When you feel that your physical condition has improved, you will gradually increase your mileage.

(In August, 20 16, my running capacity broke 100 (145K) for the first time in a single month, and 16 broke 200K unconsciously in February. Image source: provided by Dr. Wu Wu)

Because my work style is mostly night consultation, which belongs to "sweating physique", I decided to run in the morning, so I can go to the market to buy food and prepare lunch after training without being interrupted by sudden trivial matters. So I started the work and rest mode of getting up earlier than the chicken, doing at sunrise and resting at sunset, and turning off the lights at night 10.

2. The "basis" of training muscle strength:

Muscles are the best protective gear. Running won't hurt your knees, but running with insufficient muscle strength will.

But how to practice muscles? To tell the truth, the anatomy and physiology of the seven-year medical department has taught me the principle of muscle contraction or innervation, but it has not taught me what to do, how many times to do it, and how many groups to do it.

I believe that many people specialize in art and don't like large gyms, so I decided to "give it to professionals!" " ",choose a medium-sized fitness studio, please coach one-on-one guidance.

At the beginning, we should start from the actions such as sticks and squats with their own weight as resistance, and first find the right way to make breathing smooth. 1 and 2 weeks later, add barbells, dumbbells, kettlebells, TRX and other changes to keep the training fresh and give the body a different * * *.

Give fitness to professionals and ask coaches for one-on-one guidance. Image source: provided by Dr. Wu Wu)

All kinds of training can increase the freshness of fitness and give the body a different * * *. Image source: provided by Dr. Wu Wu)

Compared with the fixed equipment in the gym, this kind of "free weight" training needs more core muscles to maintain body stability and more consciousness to realize movement control, which is of great help to sports performance and daily life function.

Rowing can improve the upper body exercise. Image source: provided by Dr. Wu Wu)

My basic training menu:

If you want to increase calorie burning, it is most efficient to start with large muscle groups and multi-joint action training.

Upper body: bench press, rowing and elastic belt assisted pull-ups.

Lower body: squat, hard lift, lunge squat.

For example, if you learn the correct squats and hard lifts, your body will get used to squatting down to get things instead of repeatedly using your waist.

I also found that after muscle strength is improved, the possibility of backache after standing for a long time is small. The shoulder and neck pain with ultrasonic probe has also been improved before, which is an unexpected gain of body position change. Image source: provided by Dr. Wu Wu)

Rearrange your schedule.

If a car wants to run fast and well, it needs not only regular practice, but also maintenance. Adequate sleep helps to restore and improve sports performance.

So whether I practice running or not, I try to sleep at night 10, relax my tight muscles with a roller half an hour before going to bed, try not to slide my mobile phone or watch TV. Have a good sleep and get up at 6 o'clock the next morning without feeling tired. If you have a lot of training that day, taking a nap for half an hour between sessions is also very helpful for muscle recovery.

Since 20 17, I have completed many marathons without injury. Image source: provided by Dr. Wu Wu)

To break through the stagnation period of weight loss, you can do this ● Choose food when you are hungry!

It is still necessary to reiterate that although aerobic training and muscle training are helpful to keep fit for a long time, the key to success in slimming is diet. (Recommended reading: Sun Li's 7-day diet, nutritionist: With these two secrets, it's even harder to get fat! )

Before running in the morning, I will eat some bananas and digestible starch on my toast. In addition to supplementing a lot of water after running, you usually eat sugar-free yogurt with fresh fruit oatmeal for breakfast after running in the morning. 1 boiled eggs, 1 latte.

Retraining is usually in the afternoon. After training, I will drink 1 whey protein to supplement protein, and I can also avoid eating with an empty stomach after training. Because when the amount of exercise increases, it is easy to feel hungry and hungry. Just eating a pineapple bread with 1 cup of milk tea exceeds the calories consumed by jogging 1 hour.

I won't think "exercise means eating more", I will think "if you exercise, if you don't pay attention to the quality of your diet, won't your hard sweat be in vain?" 」

Paying attention to the quality of your diet can make your sweat from exercise less likely to be wasted. Image source: Shutterstock)

If you have more goals, you can always enjoy the honeymoon period of sports.

During this period, I also encountered stagnation. For example, the upper body fat disappeared faster than the lower body, or when the amount of exercise was high, carbohydrates were eaten too much, the lines became inconspicuous, or the sports performance could not be broken ... For me, the best way to break through stagnation is to set multiple goals.

Fortunately, because I want to challenge beginners, my goal at first was not to lose weight, but to improve my physical fitness and perform better in sports. Therefore, when the running performance has not improved, I will watch my body shape get better; When the weight loss card was closed, I thought that I had prepared more meals, and more people around me joined the ranks of cooking.

If you have a coach, you can also objectively evaluate whether it's really time to rest and give you a push when you want to give up. That's why I suggest you find a coach in the first place.

Simply put, you can never have only one goal. Maybe your order is not the same as mine, but these goals are closely linked, which can help you get through the stagnation in different stages. 3 months, half a year, 2 years, after the honeymoon period of novices, the time for introspection should be longer and longer, and the direction goal should be more yuan to be happy!

● Find a sport that you really like.

Some people will ask me, don't you want to relax and have some fun at night after a hard day's work? For me, running is what I want to do. I think I can do what I expect with my eyes open, so naturally I'm glad to fall asleep early. Therefore, I also suggest that you try many methods to find the sport you really like.

(I also briefly touched the flywheel before, practiced yoga and aerial ring, and then entered the running and retraining in a daze. Image source: provided by Dr. Wu Wu)

So far, I still insist on running 3-4 times a week and exercising my muscles twice. I will also allow myself to skip classes occasionally when I am tired on duty, during my physiological period, or when I have an activity dinner. Pulling it too tightly is a bit like flying a kite. It will be elastic and tired. If I let go completely, I may never come back.

Exercise has been internalized into my living habits, just as natural as eating and sleeping. Healthy and balanced food is my way of loving myself. Daily exercise time is a good opportunity for me to talk to my body. Many writing inspirations and life troubles are expressed and released at this moment.

I also hope to encourage more women to start exercising, and encourage women not to give up their beautiful right to exercise because of pregnancy, motherhood and menopause. So I often joke that diet has changed my figure, but exercise has changed my life.