Fitness for losing weight typical misconceptions
So the diet doesn’t help. Or helps, but not for long. Only the good old method to combine diet with exercise. But how to exercise to lose weight? There are a number of misconceptions about this.
First, the Load must be serious
The subtitle to this statement could be an expression: “the camel Has two
humps, because life is a struggle”. Many believe that if they declared war on excess weight, you need to stand to the death, as if the Germans were near Moscow.
The only problem is that the higher the load, the more time you need to recuperate. Even if you aspire to vrabotalsya” to crawl out of the gym on all fours, it is unlikely to speed up your weight loss. Doctors say that the optimal training schedule – not more often than once in two days.
It is also important that the load should be increased gradually: just as any training begins with a warm-up, any decision to seriously engage in fitness should be implemented gradually. If the body has long been deprived of exercise, do not pick off the bat: start with one lesson per week. A couple of weeks go to two training sessions per week – and only after that can be sucked into the normal schedule.
Second: After a workout, your muscles need to be sick
There is a popular opinion that if after training the muscles do not hurt, the time wasted. This statement requires clarification. Muscle pain beginners – is inevitable. But the pain in those who exercise regularly, raises questions: if within several days after a workout, you can barely stay on your feet, it can mean one of two things. Either you have a wrong technique of doing exercises, or your muscles are overworked: the benefits of such a practice is zero. After being drawn pain after exercise should not be.
And last, specially for the hypochondriacs: don’t confuse unnatural sharp pain with natural muscle discomfort.
Third: the more intense run or swim, the faster you can get rid of excess weight
Actually the fat burning process is affected not by the pace, and workout time. The point is that the load on the body corresponded to the ability of the heart. If your goal is to lose weight, an hour-long walk at a fast pace will be more effective than a ten-minute jog at the limit of their capabilities.
Fourth: If you throw a workout, the muscles will turn to fat
Actually it’s a funny misconception. Have you ever seen the meat is turned into fat? Hardly. It is totally different kinds of fabrics. So muscle separately, and the fat separately. However, both can increase and decrease in volume.
Fifth: If intense exercise, you can eat everything, including fast food
The situation is like that joke: “I can’t afford meat and flour, so you have to eat dumplings”. The result is that fast food, which “can’t afford” along with workouts contains a huge amount of completely unnecessary calories. And in order to lose weight, we must spend more calories than you consume.
Freshman, starting systematically exercise, can deal with various disorders of appetite during exercise. Intense exercise can make you always hungry, and moderate – unexplained fed. Try to eat within two hours after school: it was then in the body formed by the so-called “protein window” – especially when well-digested protein. To recuperate after a workout, you can eat quite a bit of sweet biscuits or a chocolate bar – it’s called “carbohydrate loading”.
Sixth: in order to burn more calories, you have to train on an empty stomach
Actually, it’s bad: the body needs energy during fizicheskih loads – but where to take it, if you have not eaten anything. A few hours before practice it is better to eat something (but some) – it will give you strength.
Seventh: aerobics all save
Many people believe that aerobic exercise plus diet is a panacea for excess weight. Everything seems to be so, but there is a detail: a significant increase in aerobic exercise slows down the metabolism. If you daily wound on the stationary bike a few tens of kilometers, the body includes a so-called emergency protection mechanism: internal processes slow down, to not immediately lost all fat, amino acids and other important supplies.