Exercise Prescription and Inertia: Weight Loss Exercise Principles to Overcome Resistance
Appropriate exercise prescription
For a person to successfully lose weight and not regain it, it is definitely not...
This is achievable for people who choose a single weight loss method. The weight loss process...
It is essential to address multiple aspects simultaneously, including the combination of medication and diet.
In addition, appropriate exercise can not only increase the weight loss effect, but also...
Reduce the "traces" left after successful weight loss.
Although everyone knows that "eat less and exercise more" is the best way to lose weight.
Many people advocate losing weight through exercise, but unfortunately...
The thing is, whether you're doing aerobics, practicing qigong, or swimming, the most...
They all end up wasting their time because they can't sustain it. Actually, not all of them...
Exercise is suitable for everyone. If you really want to lose weight through exercise...
Obesity requires a professional exercise prescription, but unfortunately most people don't.
There's a misconception that simply moving around or running can eliminate [the problem].
Burning calories to achieve weight loss is actually similar to choosing food.
To truly achieve the effects of exercise, one must have the right methods. For the average person...
The main reason why people are most likely to fail in their weight loss efforts is their "laziness" and "resistance."
Inertia※
The reason why exercise for weight loss often fails miserably is because it doesn't...
Diet control or medication can produce immediate results, so it naturally...
It can easily lead to inertia. For example, when we use diet control and medication to reduce...
Weight loss should be at least one to two kilograms per week, but exercise should not be sustained.
If this continues for a period of time, it's unlikely to show any results. Furthermore, doing the same thing every day...
Exercise can become tedious after a while, so relying solely on exercise to lose weight is generally not recommended.
Overweight people often find that after several days of hard work, they don't see immediate results.
Ineffective or incorrect exercise methods may lead to inertia.
"I'm so tired from work today," "It's raining today," "I'm not in the mood today."
"I was too busy today"-when these excuses start appearing, the number of times I slack off increases.
It will start to increase, and then naturally, you'll be ready to declare that your weight loss has "failed" "again." For those determined to lose weight...
You must learn to overcome your "laziness," otherwise losing weight will become an unattainable dream.
Shanghai sports endurance
Besides personal laziness preventing successful weight loss through exercise,
One important factor is a lack of understanding of the correct way to exercise.
In fact, doing the wrong exercise is worse than not exercising at all, therefore it is essential to...
You need to understand what "sports endurance" is, otherwise you'll have wasted your time.
Simply put, "athletic endurance" refers to the ability to withstand physical exertion in an activity.
Exercise can initially show results in weight loss, but if you continue...
Continuing with the same exercise without changing it will slow down the weight loss process.
In some cases, the effect may even cease to exist, which is known as "decreased effect".
Based on observations, most people experience a significant improvement in their physical condition around the tenth day after starting exercise.
After four days, exercise endurance will begin to develop. Initially, some people believe...
Running or hula hooping, after a period of time, will show results and help you lose weight.
One or two kilograms, but after fourteen days, it was discovered that the weight was no longer decreasing.
I lost weight in the places I should have lost weight, but I didn't lose weight in the places I wanted to, which made me very depressed! Actually, that...
This is because short-term weight loss exercises burn calories, resulting in a lower overall weight.
The weight loss is water, not fat, so as long as you drink more water, your weight will return to normal.
However, if the exercise method is incorrect, not only will the weight not decrease, but the body will also fail to lose weight.
Lowering the blood pressure might even have the opposite effect. A young female patient once complained...
Guo: "Doctor, didn't you say exercise is important, but I've already tried so hard..."
Why haven't my calves gotten thinner despite my vigorous aerobic dance workouts?
"Why is it getting thicker and thicker instead?" This shows a lack of understanding of the correct exercise methods.
The consequences. If your calves are already thick, and you still choose...
Continuously moving your calves is an exercise that helps develop your calf muscles.
It will backfire and make your calves thicker the more you jump.
Most people only know to exercise blindly, without any other...
The accompanying measures and the result of vigorous exercise actually improved my appetite.
Because when a person starts exercising, does the body generate brain activity?
It releases a large amount of erythrocytes, so you feel refreshed and your mood improves after exercise.
Okay, my appetite has increased, I'm eating more and more, and I can't lose weight. Some...
People, believing they have already done a lot of exercise, become complacent and fearless.
Unrestrained eating and drinking will inevitably lead to the unfortunate situation of "gaining weight despite dieting".
This is why we advocate for "exercise prescriptions."
The "exercise prescription" aims to combat the occurrence of "exercise resistance," targeting...
A personalized treatment plan will be specially designed based on the patient's physical condition and health status.
A personal exercise prescription. The "exercise prescription" will list the weekly exercises to be taken from...
The types of exercise involved are as follows: Week 1: running; Week 2: aerobics; Week 3: swimming...
And so on, engaging in different types of exercise each week is necessary to achieve [the desired effect].
The novelty. In addition to enjoying the pleasure of exercise, it can also successfully combat "exercise resistance".
In addition to the weekly exercise prescription, further adjustments can be made according to individual preferences.
Specially designed exercises for specific areas to target in weight loss; for those who want to lose weight...
It targets specific areas for weight loss, achieving both slimming and body shaping effects.
If you already have a personalized "exercise prescription" for yourself, then
You must persevere and overcome laziness. If you fish one day and dry the fish three days later...
Even with the best "exercise prescription," it's useless against the net.
※ Curvy figure, every step is graceful
Step 1: Physical examination and prescription of medication.
First, blood and urine tests must be conducted to understand the weight loss process.
Only by understanding one's own physical condition can a doctor prescribe the right treatment. Examination package
Including: blood lipids, kidney function, liver function, cholesterol, triglycerides,
In addition to routine tests such as blood and urine analysis; it also includes body fat percentage and safe body fat percentage (BMI:Body Fat).
Mass Index (MSI) and family medical history.
Through these test results, doctors can determine the nature of the research.
What kind of prescription should be provided to help the patient lose weight? (Regarding the patient's physical condition...)
Not ideal; weight loss and disease treatment can be done simultaneously, which is different.
Other weight loss methods, while taking into account physical health, offer a safe and effective weight loss program.
Although medication is an important part, it still needs to be very strong.
Medication must be taken only with a prescription from a doctor, pharmacist, or other professional.
To ensure medication safety, blood and urine tests are essential procedures.
Except. For example, one of the three main medications is Xin Chen (a traditional Chinese medicine).
Metabolic drug delivery systems, pregnant women, or breastfeeding mothers all...
Not suitable for use. Even without the above conditions, it must be taken according to individual circumstances.
The appropriate dosage should be determined by a physician based on the individual's physical condition and the prescribed dosage.
Step 2: Take medication on time.
Based on the results of blood and urine tests, and after a face-to-face consultation, the doctor...
Based on the diagnosis, a week's worth of medication is prescribed, followed by a follow-up visit a week later for further diagnosis and prescription.
The rules for taking the medication are: take it one hour before each of the three meals, or plus an evening dose.
Take another dose before bedtime. Because the number of times a day is high...
Three or four times, some busy patients may miss the time and forget to take the medication.
The medicine, in this way, will inevitably be half as effective.
Therefore, it is essential to remember to take your medication at the correct time; this is the first step to successful weight loss.
Step 3: Record your weight regularly.
Understanding your weight fluctuations is an essential lesson in weight loss.
However, everyone has their own method for determining when to weigh themselves.
Some people wake up in the morning, some before going to bed at night, and some...
There are many conflicting opinions, such as weighing oneself immediately after eating. But what is the truth?
Which measurement method is correct and can accurately reflect one's true weight?
The "Weight Record" weight loss method involves recording your weight every day.
The form should be filled out three times: upon waking, after dinner, and in the evening.
Before going to bed, and based on the record of weight gain or loss, write a poem.
A line graph can be used to determine the relationship between body weight and food intake.
How to determine "weight records" ---
If the graph is a flat, straight line, it is very likely that the patient's physical condition is stable.
Warning signs may appear, including metabolic disorders or poor gastrointestinal absorption.
If the curve is rising, it means that the price of goods on that day is increasing.
If you eat too much, it's best to be more moderate in your diet, otherwise your weight will only increase and you'll become fatter.
If the curve is declining, it means that food intake is decreasing.
Following the principle of low calorie intake, my eating habits were maintained well, and I didn't have any problems that day.
If you continue to overeat, you'll soon be on your way to successful weight loss.
The correct and ideal "weight record" should be: the curve slightly towards
It rose, then fell slightly again. The reason is that upon waking in the morning, after...
The previous night and sleep period will result in a relatively long fasting period, which can be measured.
Her weight should be relatively low, as is normal; we will measure her weight again after dinner.
The weight is higher because you just ate a meal, so the curve should be downward.
The weight increased; the third measurement was taken before bedtime, based on the food consumed at dinner.
The food has been largely digested and excreted, so the weight will decrease further.
When you first look at the graph in the "Weight Record" table, it might not look like that.
It's not easy to identify, but after patiently waiting three or four days, it will become obvious.
It's clear from this that the types and quantities of food I eat at each meal are really...
It is closely related to weight. And after a week, once you have control over your weight...
They will gain a lot of experience in controlling their own diet.