Do you have many sports myths? Solve the top 10 questions for beginners!

From a life of partying every night to a health expert who exercises crazily, supermodel Wang Liya laughed and said that she was about to switch careers to become an athlete. How did she achieve this process? Is it hard? Have you ever given up? Wang Liya said: "I used to be an alcoholic. I would drink whiskey in my breakfast latte. I would go to the gym occasionally or go shopping for a long time and think I was exercising."

In order to turn her life around, it took her two years to really integrate exercise into her life. Her friends bet that she would give up in three months and return to nightlife. However, she not only did not give up, but also successfully transformed her image. Wang Liya laughed and said, "Everything I do now has become related to exercise. When people see me, they will say, are you going for a run? When I am eating, they will ask what kind of organic food it is."

In two years, Wang Liya started from entry-level running, gradually joined the NTC and TRX training core, signed up for marathons and triathlons... Wang Liya can be seen in almost all major sporting events. Wang Liya uses her experience as a veteran and sorts out the problems that other sports novices often encounter along the way, sharing how to overcome them one by one and make exercise a happy and good habit rather than a stressful one.

Q1: Will my calves become thicker?

The most commonly asked myth is that running will make the feet thicker. In fact, the muscles used in running are the thighs, buttocks, and abdominal strength. As long as you stretch and massage properly, have the correct posture, and train your core muscles, the muscles below the knees will only be auxiliary when running and will not make your calves thicker. And it is actually very difficult to build muscles. Girls have to train all day like athletes and drink high-protein drinks to have a chance of building them, so don’t worry too much.

Q2: I feel so tired and out of breath when running, and my abdomen hurts!

The abdominal pain is caused by difficulty in breathing and hyperventilation. When you start brisk walking or running, pay attention to your breathing and train yourself to take deep breaths and exhale deeply. Inhale twice through your nose and exhale once through your mouth. This can help you breathe smoothly while running.

Q3: How long does it take to lose weight through exercise?

Exercise is not an intense and quick way to lose weight. It is best to change your mindset and tell yourself that exercise is for health and better body curves. Usually, if you continue for 3 to 6 months, you will see some small results. You will find that the number on the scale has not changed, or has even increased a little, but your friends around you will think you have lost weight.

Q4: How many days a week should you exercise?

2 to 3 days a week is enough. You don’t have to run all the time. You can change to other sports, such as NTC, swimming, cycling... A little variety can keep the exercise habit going. Nowadays, mobile phone APPs are very convenient. You can follow them at home and exercise in half an hour. Remember to stretch adequately after exercise, or use a roller to massage your muscles.

Q5: How long and how far should I run at the beginning?

Start by setting a park near your home, 2 laps, 5 laps, and gradually increase the number of laps. Alternatively, you can listen to your favorite music, and when you’re about to give up, tell yourself to finish running this song so that you still have energy left to run the next one. But be careful not to wear earbud-type headphones to avoid not being able to hear car horns or people calling you, which can be dangerous.

Q6: If I can’t run, can I walk?

If you feel tired after running for 15 minutes today, just walk slowly. Don’t think that you have to run 5K just because you are training for 5K. The speed and distance need to be increased slowly. During the process, you need to feel your body, whether you feel tired mentally or have pain somewhere in your body. You need to know how to distinguish them so that you can tell yourself whether to continue or rest.

Q7: Is it better to run in the morning or in the evening?

It mainly depends on your own schedule. For example, I don’t like exercising after dark. It’s time to rest after dark. Also, after exercising after dark, you’ll want to eat, which is a big burden and you’ll end up eating more. Another benefit of exercising during the day is that you will feel like you have completed your homework for the day and can play to your heart's content, and you will be in good spirits. But if it’s too hot in the summer, I will change to running in the evening.

Q8: Where should I put my things when I go out for a run?

It is best to run with empty hands. It is a light and comfortable activity without carrying too many things on your body. When buying sportswear, look for ones with small pockets to store coins and keys.

Q9: How should I prepare for a marathon?

First of all, sports events usually require people to get up very early. People who are not used to getting up early may easily want to go to the bathroom during the run or have stomachaches in the middle of the run, so you must get enough sleep the day before and try not to eat red meat which is difficult to digest. On the day of the competition, breakfast must be easy-to-digest food that does not burden the body, such as simple starches and bananas, and you must supplement with more B complex to help speed up the metabolism of lactic acid accumulation in the body. People who suffer from bloating should try not to eat eggs, milk, and beans. These foods can be eaten after running and can be used as protein supplements. The most important thing is to finish your breakfast one and a half hours before running, otherwise your stomach will feel uncomfortable.

Q10: What should I eat to make exercise more effective?

You become what you eat. Even if you exercise, you still need to eat healthily to achieve more significant results. Eat more vegetables, fruits, brown rice, whole-grain rice, and white meat, and avoid refined starches and sugary foods. But don't eat only boiled foods just to lose weight. Lack of fat in the body can make you more prone to constipation, a big belly, and rough skin. Good fats, such as avocados and nuts, should be consumed in a balanced manner. If you want to seriously control your weight, it is recommended to have dinner before 6 pm and not eat after 8 pm.

[Bonus] What does Wang Liya eat?

I cook light food, even though my friends say it looks terrible (laughs). I give myself two days off every week and eat happy food, so I don’t really have any special diets. But usually, my breakfast would be: two spoons of flaxseed oil or olive oil, kiwi or papaya, cherry tomatoes, whole grain toast or sweet potato, boiled eggs, and a cup of latte or soy milk.

In the past, I bought food from ordinary breakfast shops because I was in a hurry. However, eating such oily and refined starchy food for the first meal will make you drowsy all day long, because when you eat heavy-tasting food, your body needs to expend more energy to consume unhealthy food.

When you are at work, bring a box of vegetables or fruits for lunch. There are many organic stores that sell bento now. Although they are more expensive and taste lighter, you will eat fresh seasonal food without excessive seasoning, which tastes very refreshing.

Watch Wang Liya share her daily nutritious meals

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