What to do if you rebound after losing weight through fitness?

For people who are losing weight, the biggest concern is rebound. After long-term unremitting efforts, the fat is gone, but once they stop losing weight, their figure gets back into bad shape. When you encounter such a situation, you must reflect on it. It may be caused by the wrong method of weight loss. If you can choose the correct fitness method to lose weight, the effect is still very good. So what should you do if your fitness weight loss rebounds?

Running: 3,000 meters a day, no less than this number (after running, you must also walk). The speed should be faster, but it must be within your tolerance range. You can go slower at the beginning, and then gradually increase the speed, either by increasing the distance or the speed. (Generally, the time must be more than 30 minutes, because after 20 minutes, fat will start to be consumed. About 50 minutes is recommended) You can drink a small amount of water after running and during running, but don't drink it in big gulps. You cannot take a shower or use a fan immediately after running.

Abdominal exercises are essential every day, as the abdominal muscles are core muscles. The following methods can train the entire core muscles.

1. Front plank: Push-up position, support your arms on the ground, bend your elbows, put your weight on your forearms, and keep your body in a straight line from shoulders to ankles. Support your core muscles, tighten your abdominal muscles, and maintain the position for 30 seconds, or extend it appropriately, while taking a deep breath (you can slowly accumulate the time to 30 seconds, but you can continue to do it after taking a 5-second break in the middle)

2. Side plank: Support yourself with one hand and place the other hand on your waist. Tighten your core muscles, contract your abdominal muscles, lift your hips, and keep your body in a straight line. Take deep breaths during the movement. Keep the duration the same as above, alternating between both hands.

3. Sit-ups: They can effectively exercise your abdominal muscles, but constantly bending your lower back can cause spinal problems if you do them too much, so you can do them in moderation. The best exercise is sit-ups, which is to do not lie down completely, but support yourself with your abdominal strength, and then stand up. Do 20 to 30 reps in a group, rest for 40 seconds, and then continue. Try to do more than 3 groups. Generally, stop when you feel your abdominal muscles are too tight and you feel very tired. At the beginning, you can use the power of your hands.

I believe everyone is clear about what to do if weight loss rebounds after fitness. If the weight loss method is inappropriate, it will not only fail to achieve good results, but will also bring certain risks to your health. Therefore, simply dieting will not work. It is necessary to take in enough nutrients during exercise while limiting fat intake.