What should I do if I have been working out for ten years and the results have not been good?

There is a healthy friend who is in the same situation as you, and I will say a few points according to his situation to see if it can correspond to you. Doesn't pay attention to warm-ups. The best warm-up is a compound warm-up, stretching, followed by a certain amount of aerobic exercise, and then several sets of full-body resistance training.

Half an hour is the best time spent in the whole phase, and at least 10 minutes if time is tight. For example, you can do a simple stretch of the whole body, then run for 10 minutes, and finally do a few of these movements. Stretching after training is not valued.

You probably know the importance of stretching, but most people still don't pay enough attention to it. Speaking of time alone, do you just pull your backpack and walk away after training? At least 10 to 15 minutes of stretching is guaranteed!

Be careful!

Ten years is not a short time, I guess you are too strict with your mouth and don't eat, where do you get the strength**? This sentence is really not a joke, eating too little or eating an unbalanced diet will directly affect your exercise effect: you can't lose weight if you want to lose weight, and you can't grow small muscles if you want to grow a little muscle.

Eating too little, especially if the carbohydrate intake is too low, will have no physical strength, and too low protein will reduce the basal metabolism and become fat-prone physique. Extreme diets can also affect the effectiveness of exercise, such as not sticking oil or not eating sweets at all. When fat intake is severely insufficient, it not only causes physiological dysfunction, but also affects the functioning of the brain and heart.

Do you work out on your own or go to the gym? It is recommended to go to the gym to practice, it is much more effective than practicing by yourself. And you can chat with others to see if there is a problem with your method and his, and since others have achieved remarkable results, learn more from them.

In addition, the mentality must be put well, the change of body shape has always been in years, calm down to find the problem, and then persevere, continuous improvement, will progress.

Is the training plan not comprehensive and reasonable? Ten years of fitness is not a short time, I believe some basic common sense should be there, I will mention a point, I don't know if you pay attention to the importance of impacting large weights. We sometimes say in the gym that we don't dare to go up, we will never be able to go up.

Try to hit more than you normally train with a certain foundation and when you are protected. I have a friend who has been bench pressing with 15kg dumbbells for two months, and complains to me that he hasn't made any progress recently. I thought back to his training some time ago, and directly asked him to change to 20kg dumbbells for bench press, and he pushed eight at once!

I said, "Look, the door to the new world is open." He's also excited. If you don't try, you don't know. ‍‍

Fitness is a relatively comprehensive thing, and you can't just do one kind of exercise. Many people's fitness is equivalent to running, and they will always only do one kind of exercise, thinking that as long as they stick to it for a long time, they can see the results. In fact, a single exercise mode will allow your body to enter a plateau period after adapting to this state, and the effect is better when several exercises are combined.

For example, if you have 30 minutes and spend all your time on the treadmill, you might as well run for 15 minutes, followed by 15 minutes on a bike or elliptical.

Can't you ask the coach of your gym or something, it's direct and fast, and you can find your problems face-to-face. Ten years of bad results, is there too little rest? Which is harder to survive without eating or sleeping for a day?

More hurtful? Not sleeping, of course. When people sleep, the secretion of "leptin" will increase, and when it is insufficient, the body will send a signal of "need to store fat", which will affect your fat loss effect.

In addition, lack of sleep itself has a lot of damage to health, how to insist on fitness due to lack of energy?

There may be many reasons for the lack of results in fitness for half a year, such as: training: whether every training session focuses on training, and whether the movements are standard.

Diet: Whether you have enough protein and carbohydrates to recover your weight after training. Sleep-wise:

Have you *** Sleep quality is sufficient, fall asleep before 11 o'clock and don't stay up late.

In addition to the usual exercise, you also need to eat regularly. , usually pay attention to eat more, vegetables and fruits, lean meat. Staple foods should be in moderation, no fast food, no drinks, and no beer.

If you want to do enough, you must do enough aerobic exercise every day, a lot of aerobic exercise can burn fat well, like aerobics, skipping rope, running, swimming and so on. If you just want to run, you must run for 30 minutes or more, the speed can not be too fast, just run comfortably, the longer you run, the more fat you burn, and the better the effect.

Water is an essential element for the body to burn calories, and drinking plenty of water can promote gastrointestinal peristalsis and excrete metabolites from the body through sweating or urinating. Adults should drink 2000 3000 ml of water a day, including daily drinking water, water in food and water contained in functional drinks, but also be careful not to drink too much, too much water will cause a burden on the kidneys.

**Exercise variety, prevent your body from remembering your exercise patterns, so as to reduce calorie expenditure, and it is best to try to increase the intensity of training at intervals. If you choose jogging or walking at first, you can change the form of exercise to skipping rope, swimming, ball games or high-intensity interval training. You can also try to incorporate resistance exercises, such as squats, bench presses, pull-ups, push-ups, glute bridges, deadlifts, etc., to increase your body's muscle mass and maintain a vigorous metabolism.

Everyone wants to lose weight quickly and regain a slim figure during the process. If you find that the fat burning effect is not obvious in the process, then there may be a problem with the plan, we must find the problem in time, adjust and optimize the plan, in order to lose fat and slowly slim down.

It varies from person to person, it may be because your **method file chain is incorrect, or it may be that Zhanchen has not recently changed the carbohydrates of Sun Zong, to be scientifically correct**, but not blindly and ungroundlessly**.

But the world is pure to change a method, such as Souqiaoguo just through dieting or exercise failed to achieve the effect of the crack pants, you can try a combination of exercise and diet.

Be sure to control your diet, to change your strategy, it is best to find a professional to give you some advice, to be scientific**.

Some friends will find this phenomenon in the process of exercising. After a long period of exercise, they suddenly enter a period of stagnation, where the body or a certain part of the body does not make any progress compared to the previous period. .

Based on this situation, I will give you a detailed analysis next. After a period of fitness, there is not much progress. How can we improve?

How does it work?

01Increase the number of times per set.

After exercising for a while, the progress is not too great. In this case, if you want to improve effectively, you can increase the number of certain movements in each set during the workout. For example, you usually do ten push-ups per set.

At this point, you can increase the number of push-ups per set to 15. If you increase the reps per set, you can improve muscular endurance.

02Increase fitness intensity.

After exercising for a while, there is not much progress. In this case, if you want to improve, you can increase the intensity of the workout, such as doing weighted squats with 5 to 10 per set. After a while, if you follow this level it is very easy, then you can add some weight appropriately, and after increasing the weight, gradually increase your reps from 5 to 10 reps.

03Pay attention to aerobic exercise.

After exercising for a while, the improvement is not very great. In this case, if you want to improve, you can see if you usually do anaerobic exercise instead of aerobic exercise. If you don't usually do aerobic exercise, you must take aerobic exercise seriously at this time.

If there is no aerobic exercise in the process of fitness, the state of the body will be very tired, and people will naturally not make progress in the state of exhaustion.

04Arrange a day off.

After exercising for a while, the improvement is not so great. In this case, if you want to improve, you can see if you have scheduled a rest day for yourself during your workout. A lot of people want to get fit fast.

To do this, you can assign yourself a lot of tasks every day. After a long time, the muscles do not get enough rest, and one day there will be a situation where the improvement is not too great. At this time, you should think about it, don't let yourself work too hard, and give yourself a proper time to arrange a few days of rest.

05 Pay attention to the distribution of food.

After exercising for a while, the improvement is not so great. If you want to improve in this situation, you can pay attention to whether your diet is reasonable at this time. For example, some people don't cook by themselves, they may order takeout, or eat directly in the canteen of the unit, and the meals made in these ways are generally oily and salty.

You can consider cooking your own meals and bringing them to the unit to eat, so that the protein is not easy to be too deficient.

06 Do it slowly.

After exercising for a while, the improvement is not so great. In this case, if you want to improve, you can slow down some movements during the workout. For example, if you do an action for two seconds before, at this time, you can extend the time to do this action to five seconds, and then do this action slower, so that the effect of force is better.

After a period of fitness, the progress is not too big, and there will be a bottleneck period in general fitness, and there will be a breakthrough after you need to persist for a period of time.

It is a long-term thing to continue to insist on fitness. If you don't continue to work out for a while, it will have no effect.

First of all, you should change your exercise routine. At the same time, it may be that you don't get it particularly in terms of diet, so your fitness effect is not particularly obvious.