Let's do effective resistance training together: Why it can help you burn more fat at night.

**Cranberry Drink**

Boiling water, two teaspoons of honey, and a tablespoon of fresh, pure cranberry juice.

This is a great energy drink and it's also very helpful for inflammation.

**Ginger Drink**

Boiling water, a tablespoon of cranberry juice, half a cup of ginger ale, and two teaspoons of honey can help boost your energy and make you more alert.

Let's do effective resistance training together!

If you decide to incorporate resistance training into your "hibernation diet" lifestyle, this chapter will provide you with some exercise plans to follow.

If you're still unsure, this also provides information that can help you make a choice.

However, if you have decided not to do resistance training, you can skip to the next chapter.

First, naturally, we need to understand the content of this type of sport more deeply, and why it is so useful.

**Limitations of Resistance Motion**

It cannot sculpt the body.

It won't give you six-pack abs.

It won't make you breathless or sweaty.

It will not cause systemic pain.

· It does not make muscles tight.

It doesn't require a tights or a treadmill.

In fact, resistance training is the gentlest and simplest form of exercise. We do resistance training every day in different ways and at a relatively low intensity.

When you pick up your briefcase or shopping bag, pull out a chair, go upstairs, or even grab a cup of coffee, you are actually engaging in resistance exercise in a simple way, because you are using your own strength to resist another force.

Of course, drinking a cup of tea won't help you burn body fat at night, but you can definitely enhance its effect by using frequent and concentrated short movements.

You can also enhance the effects of resistance training without even realizing it; so taking the stairs is better than taking the elevator or escalator, walking to the mall is better than taking the bus, you can also buy yourself an exercise ball, go to yoga or Pilates classes... you actually have many choices.

The key to making resistance training effective for the "hibernation diet" is its frequency, such as how frequently you go up and down stairs, lift dumbbells, or do simple floor exercises, and how regularly you do them.

Conversely, if you stand up a hundred times a day and then don't move for a week, it's completely useless.

Therefore, we recommend that you do it ten times "every day" to see results.

Try doing a small experiment.

First, pick up a bunch of keys; this action involves a slight resistance.

Next, find a bag you like, put in the key, a carton of milk, a few potatoes, and a small bunch of bananas, then lift it up.

For most people, this is not difficult at all, and they probably do it often.

However, if you lift the bag ten times and increase the weight, you have actually increased the resistance, and the demands on your muscles have changed from one time to ten times.

You are unlikely to feel exhausted, breathless, and eventually collapse in bed unable to move as a result.

A very small number of people cannot do resistance training: such as those who have undergone major surgeries like hip or knee replacements, whose bodies may have lost elasticity.

People suffering from severe arthritis may also encounter obstacles, but gentle resistance can still help with some arthritis or rheumatism problems.

If you have been injured in the past or recently, you must stop exercising and rest for a period of time.

However, for most people, gentle resistance training not only helps with weight loss but also improves the body's flexibility.