Destroy these "lies" to double your fitness results

In the hot summer, we try various weight loss and body shaping activities in order to be able to wear sexy and beautiful clothes. Based on this starting point, everyone gradually joined the fitness group. As the fitness team continues to grow, more and more people are keen on fitness, but many people do not choose the fitness programs and methods that suit them and go to the gym blindly. As a senior personal trainer in Wenzhou, the author is here to correct some widely circulated and seemingly correct views in the gym, so that you can avoid detours and achieve better fitness results.

Lie 1

When you stop exercising, your muscles turn into fat

This is absolutely a mistake! Fat and muscle are two completely different physiological structures and one will not "become" the other. But when you stop strength training, your originally tight and strong muscles will become loose and atrophy, and your whole body will lose its original exercise rhythm. If you don’t control yourself at this time, you will gain weight very easily, but don’t think that your muscles have "turned" into fat.

Lie 2

Train with me and lose 30 pounds in one month

Remember, a proper fitness program can only help you lose an average of 2 pounds per week. To see obvious changes in muscle and body shape, you must exercise continuously for at least 6 weeks. And even if the weight really drops by one pound every day, it is still unbelievable. Because the body is composed of not only fat but also a pound of water, it is easy to lose a pound of water. Therefore, please be optimistic and patient, keep doing it, and you will gradually see the results.

Lie 3

Lose weight first to reduce breast size

Because of this sentence, many girls are worried that their breasts will become smaller while other parts of their bodies have not changed. Here is some good news that will make you happy: Don’t worry about the size of your breasts, the first thing that will change during the fat loss exercise is your belly!

Abdominal fat is most sensitive to changes in hormones and enzymes. During exercise, the body will automatically use abdominal fat as a source of energy first. Why do we always see results in the lower body last? That’s because the fat stored in the buttocks and thighs exists to provide emergency use when the human body lacks energy. Its function is like the hump of a camel. Therefore, from a physiological structure, the fat in the lower body is the most difficult to lose. Be patient!

Lie 4

The more you sweat, the more successful you are in losing weight

When exercising in the gym, you don't sweat at all, but your companions are sweating profusely. Do you feel anxious and frustrated about this? Don't worry, scientific research has shown that sweating consumes water, salt and minerals, not fat. Whether you sweat during exercise has nothing to do with whether you burn fat.

Lie 5

Abdominal trainer can make your abdomen perfect

Having a perfect abdomen is so important that the market is flooded with a wide variety of abdominal fitness equipment, to the point of being a disaster. However, simple abdominal exercises (including freehand exercises and machine exercises) cannot make your big belly smaller. If you don't have a low-fat, low-carbohydrate diet and don't do aerobic exercise, and simply rely on abdominal exercises to reduce your belly, you are wasting your time.

Lie 6

Eating potatoes can make you fat

Many people think that potatoes are a food that makes you fat, but this is not the case. Potatoes contain starch, but their water content is as high as over 70%, and the actual starch content is only 20%. They also contain dietary fiber that can produce a feeling of fullness, so using it to replace staple foods is not only not easy to gain weight, but also has the effect of losing weight. The reason why potatoes are considered a fattening food is entirely due to improper traditional cooking methods, such as making potatoes into French fries and potato chips. A medium-sized potato cooked into French fries has 200 times the calories of a baked potato. So, it is not the potatoes themselves that make you fat, but the fat they absorb.

Want to lose fat,

You should focus on training the areas with more fat.

The key to losing weight is to burn as many calories as possible, no matter where in the body the calories come from. But one thing to remember: when the intensity of exercise is too low, the fat in the hips, waist and abdomen is almost useless, and the body only consumes fatty acids and fat in the blood vessels. So if you want to lose fat, it is not a question of which part to train, but you should adjust the exercise intensity to moderate intensity (60% to 85% of the maximum heart rate).

Life goes on, and so does losing weight. Losing weight certainly requires tenacious willpower and unremitting persistence, but if you go astray at the beginning, it is hard to avoid going in the wrong direction. Now that we know these tricks, let’s get back to exercising properly!