Current location - Quotes Website - Excellent quotations - 3 ways to break through the weight loss bottleneck and enjoy the "honeymoon period" of exercise forever
3 ways to break through the weight loss bottleneck and enjoy the "honeymoon period" of exercise forever

Losing weight is easy but difficult to maintain. Dr. Wu Wu, an obstetrician and gynecologist who is busy seeing patients and delivering babies every day, is still able to maintain an enviable body shape after losing weight for 3 years. What's the secret?

In the last article I talked about my diet experience, this time I will talk about exercise training.

When I first started exercising, my original intention was to challenge the marathon within one year and "finish the race without pain." Therefore, the plan I made was more like an arrangement for training. (Recommended reading: 5 weight loss traps to avoid)

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

p>

1. Accumulate enough running mileage:

There is a famous saying in the racecourse, "The mileage you have run will not betray you." To successfully complete the marathon, you must have a basic running mileage. . Because the essence of a marathon is long-distance running, it is impossible to finish the race without developing enough aerobic endurance!

In the beginning, I ran 3 to 4 times a week, for about 50 minutes each time, about 8 kilometers. Because accumulated running volume is the same as losing weight, "take your time" is the best way to go, otherwise it will be easy to "break the bowl due to tight eating". If the mileage rises too much in a short period of time, the muscles, joints and ligaments cannot bear the overload, and conditions such as plantar fasciitis and shin pain can easily occur.

Feeling that my physical condition has improved, I slowly increased the mileage.

(In August 2016, my monthly running volume exceeded 100 (145K) for the first time, and by December, I exceeded 200K without knowing it. Image source: provided by Dr. Wu Wu)

Since I mostly work at night and have a body that is prone to sweating, I decided to run in the morning so that after training I could go to the market to buy groceries and prepare lunches without being interrupted by unexpected trivial matters. Therefore, I started to wake up earlier than the chickens, run at sunrise, and turn off the lights and go to bed at 10 p.m.

2. Training the "base" of muscle strength:

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

But how to train muscles? To be honest, although my 7 years of anatomy and physiology in the Department of Medicine allowed me to understand the principles of muscle contraction or innervation, the classes did not teach me what movements to use for each part of the muscle, how many times to do it, and how many sets to do it. .

I believe that there are specialties in the industry, and I don’t like the pressure of large crowds in large gyms, so I decided to “leave it to professionals!” I chose a medium-sized fitness studio and asked a coach to provide one-on-one guidance.

Start by practicing movements that use your own weight as resistance, such as stick poses and squats. First, find the correct way to exert force and let your breathing flow smoothly. 1. Add barbells, dumbbells, kettlebells, TRX and other changes after 2 weeks to keep the training fresh and give your body a different ***.

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

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

Compared with fixed equipment in the gym, this type of "free weight" training requires more core muscles to maintain body stability and stability. More awareness enables movement control, which is more helpful for sports performance and daily life functions.

(Rowing can improve the upper body exercise. Picture source: provided by Dr. Wuwu)

My basic training menu:

If you want to increase calorie burning, start with Movement training of large muscle groups and multiple joints is the most efficient.

Upper body: Bench press, row, band-assisted pull-ups

Lower body: Squat, deadlift, lunge

For example, learn With correct squats and deadlifts, the body will become accustomed to using the *** to squat down to pick up things instead of repeatedly using the waist to exert force.

(I have also found that after my muscle strength has improved, I am less likely to suffer from back pain after standing for a long time for surgery. The shoulder and neck pain caused by holding the probe during ultrasound in the past has also improved, which is an unexpected gain from the change in posture. Picture source: Provided by Dr. Wuwu)

3. Rearrange your work and rest schedule

For a car to run fast and well, in addition to regular driving, maintenance and repairs are also indispensable. Adequate sleep will aid recovery and improve athletic performance.

Therefore, regardless of whether I am practicing running or not, I try to go to bed at 10 pm. I also use a roller to relax my tight muscles half an hour before going to bed, and try not to use my mobile phone or watch TV. The sleep quality is good, and I don’t feel tired even when I wake up at 6 a.m. the next morning. If the amount of training that day is large, take a half-hour nap during the day, which is also very helpful for muscle recovery.

(Since 2017, I have completed many marathons without injury. Picture source: provided by Dr. Wu Wu) You can break through the weight loss stagnation period by doing this

●Update when you are hungry "Choose your food"!

I still have to reiterate that although aerobic and heavy training to build muscle can help maintain your body shape in the long term, the key to successfully losing weight and not regaining weight is diet.

(Recommended reading: Sun Li’s 7-day weight loss menu, nutritionist: With these two tips, you will be less likely to gain weight again!)

Before running in the morning, I will eat some bananas and toast for easier digestion. For starch, in addition to replenishing a lot of water after running, the most common breakfast after morning running is sugar-free yogurt and fresh fruit with oatmeal, and 1 hard-boiled egg with 1 cup of latte.

Heavy training is usually in the afternoon. After training, I will drink 1 serving of whey protein to supplement protein and avoid eating after training. Because when the amount of exercise increases, it is easy to feel hungry and not choose food when hungry. Just eating a piece of pineapple bread with a cup of milk tea consumes more calories than jogging for an hour.

Instead of thinking "exercise is to eat more", I will think "I have already exercised. If I don't pay attention to the quality of my diet, won't all the hard work be in vain?"

< p> (Paying attention to the quality of your diet will prevent your sweat from exercise from being wasted. Image source: Shutterstock)

●If you have more goals, you can enjoy the "honeymoon period" of exercise forever

During this process, I also encountered a stagnant period, such as the upper body fat disappearing faster than the lower body, or when the amount of exercise is high, I eat too many carbohydrates, and the lines become less obvious, or the exercise performance has been unable to break through... For me Generally speaking, the best way to break through the stagnation period is to set multiple goals.

Fortunately for me, because I wanted to challenge the first horse, my goal from the beginning was not just to lose weight, but also to improve my physical fitness and perform better in sports. So when my running performance doesn’t improve, I just look at how my body shape has improved. When I’m stuck in losing weight, I think about the more diverse meals I prepare and how more people around me join the self-cooking bandwagon.

If you have a coach, they can also help you objectively evaluate whether it is really time to take a break, and give you a push when you want to give up. This is why I recommend that you find a coach in the early stages.

To put it simply, you can never have just one goal. Maybe your order is different from mine, but these goals are like rings, interlocking and can help you get through the stagnation period at different stages. . 3 months, half a year, 2 years, after the novice honeymoon period, the time for self-examination needs to be longer and longer, and the direction goals must be more diversified, in order to lose weight happily!

●Find the sport you really like

Some people will also ask me, after a hard day at work, don’t you want to relax and have fun at night? For me, practicing running is something I want to do. Thinking that I can do what I look forward to as soon as I open my eyes, I am naturally happy to fall asleep early. Therefore, I also recommend that everyone try many different methods to find a sport that they really like.

(In the past, I had briefly been exposed to flywheels, practiced yoga, and aerial rings, and later I accidentally threw myself into running and heavy training. Image source: provided by Dr. Wuwu)

< p> So far, my exercise intensity remains at running 3 to 4 times a week and strength training twice a week. I will also allow myself to skip classes occasionally when I am tired from work, during my menstrual period, or when there are events and dinners. The time between retracting and retracting is a bit like flying a kite. If I pull it too tight, I will lose elasticity. If I let it go completely, I may never come back.

Exercise has been internalized into my daily routine, as natural as eating and sleeping. Healthy and balanced food is how I love myself. Daily exercise is a wonderful time for me to talk to my body. Many of my writing inspirations and life worries are expressed and released at this moment.

I also hope to encourage more women to start moving, and encourage women not to give up their wonderful right to exercise because of pregnancy, motherhood, or menopause. So I often jokingly say that diet changed my figure, but exercise changed my life.

<This column reflects the opinions of experts and does not represent the position of our company>