Long term aerobic exercise leads to weight gain instead of weight loss? 2 changes to start losing weight again

Although I persist in running and skipping rope every day, the numbers on my weight scale remain unchanged and even quietly rise. This frustrating fitness dilemma may be hidden in the details of your exercise. It's not sweat flowing in vain, but the body is conversing with you in a special way.

1. Aerobic exercise mode needs to be upgraded

1. Single rhythm trap

When the body adapts to fixed intensity exercise, the efficiency of calorie consumption will significantly decrease. Just like an experienced driver who saves fuel while driving, your metabolic system has also learned; Laziness;.

2. The Magic of Intermittent Sprint

Inserting a 30 second full sprint into a uniform motion can increase the basal metabolic rate by 12% 24 hours after exercise. This kind of '; Afterburning effect; This is the key to continuous fat burning.

3. The Secret of Strength Combination

By adding resistance training twice a week, for every 1 kilogram increase in muscle mass, the resting metabolic rate is increased by 110 calories per day. This is equivalent to burning an extra piece of cake while lying down.

2. Dietary compensation psychology at work

1. Hunger trap after exercise

45 minutes of aerobic exercise may only consume 300 calories, but one energy bar can consume 250 calories. Many people unknowingly eat back the calories they have burned.

2. Illusion of Moisture and Appetite

Thirst after exercise is often mistaken for hunger. Drinking 300ml of warm water and waiting for 15 minutes can prevent 50% of unnecessary eating.

3. Reset of Nutritional Ratio

supplementing protein within 30 minutes after exercise can promote muscle repair more effectively than simply eating carbohydrates. High quality protein can increase the subsequent fat burning efficiency by 17%. Change is never about overturning and starting over, but about putting new gears on old habits. When exercise is no longer just about adding or subtracting calories, the body will naturally reward you with lightness. Starting tomorrow, try adding some wavy lines to the speed on the treadmill?