Nine tricks to make weight loss and fitness more addictive
Nine tricks to make weight loss and fitness more addictive
What we are all about is a fitness mechanism, a mechanism that turns daily fitness into a habit.
If fitness can be accustomed to like brushing your teeth and washing your face every day, will you worry about “planning to keep up with change”?
American fitness experts and coaches have developed 9 ways to help you get addicted to fitness.
Learn to reward yourself: Just stick to fitness for 1 year and go . Wrong: What does this have to do with fitness?
Studies have found that bodybuilders who regularly reward themselves are likely to be 1-2 times higher than those who never reward themselves.
Dr Dunn said that in our study, a woman decided that as long as she could stay fit for a year, she would go hiking in Ireland, and eventually she would become.
Another bodybuilder bought himself a pair of new shoes after two months of fitness and a new sportswear after six months.
The reward mechanism can be very simple, maybe go to “Six People” after doing 100 sit-ups.
“Everything important in life can be combined with fitness,” Dunn said.
Goals must be high, but not too high: Specific goals-I have to walk 20 minutes a day.
Wrong: Abstract goal-I have to work harder.
Whether it’s improving endurance, participating in a triathlon, or doing 25 push-ups, setting a goal is enough to help you stay better.
Former Dean of the American College of Sports Medicine?
Dr. Sha Jie said, if your goal is short-term, specific and realistic, such as “I have to walk 20 minutes a day” instead of “I want to exercise harder”, it is easier to stick to it.
If you easily reach your goal, you should set it higher and approve it every 4-6 weeks to ensure that you have not changed the right direction.
Make a note of your progress: Keep track of your fitness routine.
Wrong: what did I do yesterday?
Studies have found that sticking to a diet or a person’s body is easier to lose weight.
In addition, in one study, people who recorded in detail lost twice as much weight as those who remembered less.
Pay attention to the form of exercise, exercise time, intensity, distance, calories burned and exercise location, as well as your mental state, physical fitness level, sleep and diet the night before.
A pedometer, heart rate monitor, and stopwatch can help you record in detail, immediately bring you a sense of accomplishment, and help you understand how far, how fast, how much energy you have burned, and your progressHow big.
Use these tools to challenge yourself and set new goals.
“Mini” fitness exercise pairs: move anywhere, anytime.
Wrong: I’m busy today, I really don’t have time to exercise.
If you have too little time, you can only take 10-15 minutes to exercise every day to keep your body in a good state (endurance training or strength training is OK).
Although doing micro exercises once a day can help strengthen your fitness habits, if you have time to do three times a day, it can also help you lose excess weight.
Studies have found that people who see gap stitches for exercise every day can accumulate more fitness time than people who adhere to the regular 30-45 minute fitness program. If you can’t guarantee an 1-hour walk, then it is better to exercise whenever you have time, evenIt’s only 15 minutes.
Find the right partner: a friend with a fitness plan.
Wrong: working out alone.
Going to exercise with friends can help you execute your fitness program better.
But this does not necessarily mean that any friend can do it. John, an associate professor of sports science at Brown Medical College, USA?
Dr. Jackiesik said that your friends should have greater fitness awareness.
People who have a fitness plan and beginners will get better fitness results than beginners working out alone, and they can support each other, encourage each other, and benefit from the sense of responsibility of the crowd.
A variety of exercise options: exciting fitness programs.
Wrong: Only do what you like.
People’s enthusiasm for a certain kind of fitness exercise may fade within a month, so we should learn to control our enthusiasm for exercise.
If you feel you have no enthusiasm or can’t improve anymore, change to a different exercise style immediately.
Ask a personal trainer to help you with your fitness program once a month, some to learn martial arts with your children, or take dance classes.
The professional coach said, “By building up, you will have more advantages to participate in other sports, and at the same time, it will help maintain a high level of initiative.
Studies show that a person’s body adapts to a certain form of exercise after a few weeks.
This period of time is the “exercise cycle”. After this period, it is difficult to obtain significant results unless you make it.
Exercise every day: Exercise 3-5 days a week.
Wrong: I haven’t exercised for more than 2 days.
FirstFitnessInc, a consulting company in Salt Lake City, USA.
Richard, the chief exercise physiologist?
Corton said that if you want to turn fitness into a daily habit, don’t go out for more than two consecutive days.
He explained that people who exercise only 1-2 times a week are more likely to lose their jobs halfway than 3-4 times a week.
Because fitness frequency can affect your fitness persistence more than fitness time or exercise style.
The American College of Sports Medicine recommends exercising 3-5 days a week. If you can only get 3 days a week for fitness, you should evenly allocate these 3 days to maintain a certain momentum.
Proposed alternative pair: miss it, miss it, as long as you work harder tomorrow.
Wrong: cannot continue because there are obstacles.
Senior personal trainer Dr. Dunn suggested that you should take into account some factors that may affect fitness, such as vacation and work arrangements, and then prepare a backup plan.
Keep a note of the ways to overcome the “fitness barrier” in Notepad. Whenever you encounter difficulties, you can be prepared.
Most importantly, don’t give up as soon as you encounter obstacles.
Dr Dunn said: “You might think,‘ I do n’t have time to go to the gym today, and I ca n’t go on the weekend, so just stop and start again next Monday ‘.
In fact, you don’t need to feel guilty because you missed one or two fitness exercises. You must learn to accept the facts. If you miss it, you will miss it, as long as you work harder tomorrow.
Set aside time for fitness: 8:00 am, my fitness time is up!
Wrong: Forget it, I have to work overtime at night and don’t go to the gym.
Post a post-it note on your computer or set an alarm to let it remind you to exercise at a fixed time every day.
When you do the same thing at the same time every day, you can gradually develop a habit.
Once a fixed pattern is formed, daily fitness is as important as company meetings.
Research also shows that people who exercise in the morning will get better results than those who exercise in the afternoon or evening, because people will concentrate more in the morning and have more energy. You should find the best time to exercise.