Break through the weight loss plateau! Strengthen your muscles

The first and most difficult step in losing weight is to make up your mind to start doing it. The second is how to adapt and adjust your weight loss plan to break through the bottleneck when you encounter a wall period, especially during the stagnation stage. Many people cannot achieve their weight loss goals because they are stuck in this place and can't find a way to keep their weight down. In addition to readjusting your diet, increasing exercise intensity is also a very important step to increase your body's muscle mass and accelerate fat burning.

Don’t worry about getting bigger by doing weight training. On the contrary, having muscles in your body is the key to avoiding gaining weight again and breaking through the weight loss bottleneck!

Prolonged exercise time

If you were used to jogging for 30 minutes each time, you can increase it to 40 to 60 minutes. On the one hand, your physical strength has been trained almost enough, and on the other hand, your body has adapted to the original amount of exercise. Extending the time a little longer can increase your body's metabolic rate.

Challenge different sports

If you continue to do the same exercise for a long time, you will always feel tired. What's more, during the weight loss period when your willpower and patience are severely tested, it will be even more frustrating if you happen to encounter a stagnation period where you can't lose weight. Why not try another sport at this time? Switching from jogging to swimming, or alternating biking with aerobic dance, can help you stay motivated and prevent you from getting bored with the same exercise routine every day.

Only aerobic exercise combined with weight training can reduce fat and increase muscle, break through the weight loss plateau and avoid the risk of regaining weight.

Increase your weight training reps

Increasing the basal metabolic rate is the only way to break through the stagnation period. Aerobic exercise is effective in reducing body fat percentage, but to increase the basal metabolic rate and build muscle, weight training is still necessary. In the early stages of weight loss, you can do aerobic exercise to increase calorie and fat burning. After about 6 to 8 weeks, start adding anaerobic exercise training to increase body muscle mass. When you encounter a stagnation period, you can start by strengthening the content of weight training. The more muscle tissue your body has, the more it can help burn fat and increase your basal metabolic rate.

Abdominal breathing + massage to promote blood circulation

Abdominal breathing is "efficient breathing". When you inhale, your abdomen expands; when you exhale, your abdomen shrinks. This can stimulate the parasympathetic nerves in the abdomen to increase the body's oxygen content. It can not only effectively increase the basal metabolic rate, but also help to ease the stress of life, killing two birds with one stone. Massage is also a way to help lymphatic blood circulation throughout the body, helping to eliminate toxins from the body.

Another concept that should be paid special attention to is that weight loss cannot rely solely on aerobic exercise and dieting, because aerobic exercise will only help burn calories and fat, but has little effect on increasing muscle. As a result, as soon as you stop exercising and resume a normal diet, it is easy to gain weight again. Therefore, you still need to do weight training to increase muscle mass to avoid gaining weight again.

★ "Stagnation Tips" Mark's mother did this