Women's fitness and shaping methods

An efficient body shaping program suitable for the vast majority of women is essentially a personalized combination of moderate-intensity strength training as the core, matching personal innate bone conditions, metabolic levels and aesthetic preferences, as well as diet, work and rest adjustments that can be sustained for a long time. There is no one-size-fits-all "standard answer".

To be honest, I have met too many girls who came up with the expectation of "training to get a waistcoat in 7 days" or "getting a peach butt in 30 days", and they followed the videos of Internet celebrities. In the end, they either had no effect, or they injured their knees and waists. A while ago, Xiao Min, a colleague at the company, couldn't do 200 clam poses every day when she got home from get off work. After practicing for three months, her hip circumference did not increase by 1 centimeter. Her left knee hurt at first and she had to struggle to go up and down the stairs. When I went to take a film, I found out that her knees were naturally buckled. The knee was responsible for compensating for the failure of the clam pose.

Nowadays, there are actually quite fierce arguments about strength training. One group calls for "no squats, no deadlifts, no buttocks," saying that heavy weights are needed to stimulate muscle hypertrophy. The other group advocates that women's natural hip angles and core strength are different from men's. People with poor knee and waist conditions can completely use hip-dominated movements instead, such as glute bridges and deadlift variations. Finding the right sense of force is more important than lifting heavy weights. I also encountered this pitfall when I first started working out. I practiced 80kg deadlift with a male blogger. I lay down for half a month after doing the lumbar prolapse exercise, and then switched to 40kg Romanian deadlift. Every time I finished the exercise, my hips were so sore that I couldn’t walk. My hip circumference increased by 3 cm in two months. There is really no need to compare weight with others.

Many people have been practicing for a long time but have no results. They turn around and blame themselves for "not keeping their mouth shut". They add an egg to boiled vegetables and add an hour of aerobics every day. They have lost 2 pounds of body fat, their chest has shrunk by one cup, and their face has become slumped as if they were 3 years older. There are now completely different ideas about diet. One group insists on "clean eating", abstaining from refined sugar and refined carbon, and only eats low-sugar fruits. This is suitable for girls who want to quickly reduce body fat and have strong self-control. ； The other group advocates "flexible eating". Calculate the caloric gap and protein intake every day. You can eat milk tea and hot pot if you want, as long as you control the amount, it is not easy to overeat. If you want to maintain a small base, you can stick to it for a long time. I am the latter now. I go out to have hot pot with friends every Friday after get off work. My body fat rate has been stable at 22% for half a year, and I have not gained any weight.

Unfortunately, to put it bluntly, many people go to the gym every day but don’t take rest seriously. I stay up until 11 o'clock before leaving the gym, go home and check my mobile phone until 2 o'clock, and then go to bed. Cortisol keeps rising, and I lose muscle and pile fat on my belly. No matter how much I practice, it is in vain. A student checked in with me before. She trained every day and ate as required. Her weight had not changed at all for a month. When I asked her, I found out that she worked on projects until 3 a.m. every day. I asked her to get enough sleep first. Unexpectedly, she lost 3 pounds in half a month without adjusting her training. Her lines were still obvious.

You don’t have to force yourself to go to the gym every day. For people like us who sit in the office, stand up and do 30 standing hip squeezes every hour, skip two stops on the way home from get off work and walk briskly for 20 minutes. On the weekends, take 15 minutes to do a set of kettlebell swings and goat presses at home. It is much more useful than paddling in the gym for 2 hours on weekends. Also, many girls came to me before and said that their "anterior pelvic tilt" needed to be corrected. I asked them to stand against the wall. Nine times out of ten, it was a normal female physiological curvature, but their waistline was obviously deceived by the videos on the Internet. After half a month of practicing abdominal curls, their backs hurt. There is really no need to criticize themselves for the standards on the Internet.

Anyway, there are no rules that you must abide by when it comes to body shaping. If you like the sense of strength with clear lines, weight more and add more protein. If you like the softer and more symmetrical feeling, yoga three times a week plus normal meals is also good. There is no need to follow other people's standards. After all, the body you train is your own, comfortable and happy to look at, that's better than anything else.