Women's fitness and shaping tutorials

There is no universal "standard answer" for women's fitness and shaping. You don't need to stick to the hourglass waist, right-angled shoulders, and peach butt templates on the Internet. As long as you find the right strength training + diet control plan that suits your physical condition and life rhythm, you can get satisfactory shaping results in 3-6 months. You don't have to be so hungry that you feel dizzy or unable to get out of bed.

A while ago, I helped a friend who works in Internet operations adjust her training plan. She had practiced the "10-Minute Hourglass Waist Crash Course" with a certain red book for seven months. Her waist was not much slimmer. On the contrary, because she had a mild anterior pelvic tilt, she had to do unilateral abdominal crunches every day to compensate. Her back pain was so bad that she went to the hospital for a CT scan. The doctor said that if she continued to practice, her waist would protrude. In fact, the pitfall she stepped on is also a common problem for most novices: copying other people's homework without first figuring out what their own body is like.

There are actually two mainstream ideas for body shaping in the circle. No one is right or wrong. It all depends on your appeal: If you just want to pursue the ultimate line sense, and even want to compete in bodybuilding competitions in the future, then the part-part isolation training of the bodybuilding system is definitely suitable for you. Every day, you will focus on one part of the body, such as chest training on Monday and back training on Tuesday. Each set of movements will accurately stimulate the target muscles, and you will get a sculpted look very quickly.； But if you are an ordinary office worker who wants to get into shape and at the same time improve the rounded shoulders and wide false hips caused by sitting for a long time, the idea of ​​functional training is more reliable. Practice more compound movements such as deadlifts, bench presses, and pull-ups, which can mobilize 70 to 80% of the muscles in the body at one time.

Some girls will definitely be discouraged when we talk about this: I don’t want to become too muscular. Damn, this concern is really unnecessary. Let’s talk about objective data. Women’s testosterone secretion is only about 1/20 of men’s. Testosterone is the core hormone for muscle growth. If you want to become a muscular woman who looks big and round, you have to spend two or three hours in the gym every day, eat and drink in precise grams, and even need additional supplements. You will not be able to achieve it in three to five years. For those who say that their legs become thicker after practicing squats for two days, 90% of them are due to muscle congestion and edema after training, which will disappear after two or three days of rest. The remaining 10% of the possibility is due to incorrect movements. For example, when squatting, the knees are buckled in, the body is hunched over, and the muscles on the outside of the legs are compensated. In the long run, the legs will indeed appear thicker. Strength training of the back is really not the way to go.

Speaking of this, some people must ask, do you have to eat chicken breasts and broccoli every day to lose weight? It’s really not like that. Last year, I took a sister who opened a private bakery. During her body shaping period, she ate homemade Basques and cookies every day. She controlled her daily total caloric gap within 300 calories. She ate about 1.4g of protein per kilogram of body weight. The calories from the cake were included in the total daily intake. Still, her body fat dropped by 3% in two months, her waist circumference was reduced by 3cm, and she never felt hungry. Nowadays, there are mixed opinions in the diet circle. Some people say that low-carbohydrate is the way to go, while others say that high-carb cycling is the only way to avoid losing muscle. But I think nothing is as important as "being able to persist". If you are naturally fond of eating rice and bread, and force yourself to eat lettuce leaves every day, you will definitely overeat within a week, which will outweigh the gain. It is better to choose a diet structure that you can stick to for a long time, which is worse than anything else.

Oh, by the way, don’t buy those IQ tax products indiscriminately, such as waistbands, fat-burning creams, and leg-slimming magic products. When I first entered the market two years ago, I foolishly spent thousands on the so-called "royal style waistband." After wearing it for three months, my ribs hurt from the pressure, and my core muscles relied on the waistband for a long time, and my waist collapsed when I took it off. And don’t stare at the scale every day. When I was in shape last year, my weight increased by 2 pounds, but my waistline dropped by 4cm. I could fit it into tight skirts that I couldn’t wear before. After all, the density of muscles is three times that of fat. The weight number really doesn’t mean anything. It’s better to take more comparison pictures or try on your previous tight clothes, which are much more reliable than the scale.

There is another question that everyone asks the most: Can I practice during the aunt period? This really depends on how your body feels. If your period hurts so much that you can't straighten your back, then just lie down and drink hot water. There is no need to hold on and practice to move yourself. ； If you don’t feel any discomfort, it’s perfectly fine to go for a walk, do low-intensity yoga or do upper body training. There is no such thing as “you must lie down during pregnancy” or “you will lose ten times as much weight after practicing during pregnancy”. Your own comfort is the most important thing.

In fact, I have been practicing for so many years and have helped many sisters around me adjust their plans. My biggest feeling is that body shaping is really not a difficult task that requires skin peeling. There is no need to compare with others whose waist is thinner or whose hips are more curvy. You think you look good in the clothes you like. If you can climb the fifth floor without panting, your aunt is normal and you sleep well, then that is the best effect. After all, when we exercise, the purpose is to make ourselves more comfortable, right?