The first trick to break through the bottleneck: Adjust exercise program
The reason why weight loss will enter bottleneck, because your body has adapted to relatively fixed sport, diet, rest time. When you want to maintain your weight can be fixed to their lifestyle, but in the case has not yet reached the target weight, try changing your exercise program, to come out as soon as possible bottleneck, so the weight continued to decline.
Specific to practice, you can extend the exercise time and increase exercise intensity, transform sports, sports tempo adjustment exercise programs and other ways to make more diversified. 10-15 minutes of exercise, such as extended time, adding a two squats, try more interesting varied pace, and so these small changes, the body’s metabolic rate will accelerate to accelerate weight loss.
In addition, aerobic exercise anaerobic exercise alternately pressing for fat loss effect is very good person. Aerobic exercise is the body’s oxygen supply sufficient conditions rhythmic, long time, but lower intensity exercise. Common items are walking, jogging, skating, swimming, cycling, tai chi, dance fitness dance, do aerobics. Anaerobic exercise is high-speed strenuous exercise muscles under “anoxic” state carried out. Racing, weightlifting, throwing, power projects require outbreaks jump, long jump, tug of war, etc. are common anaerobic exercise.
Note that, irrespective of the change in the movement plan, the intensity should be determined depending on their physical condition. In addition, the hot summer weather, sports a lot of sweat, and therefore time for the body of water, or because of dehydration and reduce the weight will soon rebound. Massage after exercise may also play a role in muscle relaxation and shaping.
The second trick to break through the bottleneck: Adjusting diet
Well-known weight-loss needs both hands, one to strengthen the movement, two control diets. So, when you find weight loss slowed down, we might re-look at the daily diet whether the following drawbacks:
First, food intake is minimal. Although downsizing need to control appetite, but not try to eat. If you take dieting to lose weight, only to decline big weight in a short time, but will soon enter the thin bottleneck. Because eating too little will make the body’s normal metabolism is disrupted and can not normally consume energy, unhealthy weight loss methods such difficult long-term adherence, it is easy to make weight rebound.
Second, the diet is not complete. Many people think that weight loss should be fasting meat, starchy foods, in fact, this concept is a bit extreme. Not not eat high-calorie foods, but to pay attention to intake, only a small intake of meat, starch, eat lots of high quality protein, fruits and vegetables, the diet makes perfect nutritional balance, we can improve the body’s metabolic rate, so thin plans for sustainable conduct.
The third trick to break through the bottleneck: Massage accelerate weight loss
Mentioned above with the best massage after exercise, can promote blood circulation, help lymphatic drainage. Best carried out in a bath of perspiration after exercise, when the body light, the pores open, you can body lotions when applied to the extremities as a starting point to heart-centered massage.
Massage To avoid injury, the best hands to remove metal texture jewelry, and pay attention not to scratch the skin, nails. Like doing yoga like to focus on every breath and massage action. The best four points to massage the calf, the thumb in the posterior leg is pressed; thigh massage legs need to focus on the outside of the points, pressing, kneading, pounding, etc. can be, this massage is very helpful for the stovepipe.
After the massage you can lie on the bed, so that the legs upside down on the wall, for leg edema can play a good role in mitigation. You can also elevate the foot during sleep, can also reduce the swelling.
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