Weight loss in the middle of the weight loss slow weight loss bottleneck how to do

April 29, 2023

Many friends in the middle of the weight loss will encounter the problem of weight loss is significantly slower, such a situation for the confidence of weight loss is very affected, is not conducive to persistence, the following few suggestions can help you in the middle of the weight loss to improve the results.

Improve muscle mass to promote fat burning

After you have gradually started to get used to exercise and a healthy diet, we will start to improve your body muscle mass in the middle stage (5-8 weeks), only by improving your muscle mass can you accelerate your body's fat burning. Another benefit is that it allows the basal metabolic rate to increase, creating an easily lean physique.

Pyramid Training Method

Each muscle training time to 30 ~ 40 minutes, a single muscle group or relative muscle group training method, it is recommended that you can use the light to heavy pyramid training method, slowly stimulate the muscle tissue and congestion, which will effectively promote muscle growth, for the hands is very effective and safe training method.

Improve aerobic efficiency

Each time the aerobic time to maintain in about 40 ~ 60 minutes, the same use of low to medium intensity mode to perform, and try to do the whole state without rest.

Low fat, high fiber, high protein

In addition to the same diet adjustment of less oil, less salt and less sugar, you can increase the protein intake and gradually reduce the amount of carbohydrates, try to achieve a low-fat, high-fiber, high-protein diet.

Additional meals after training

Because this stage to start to improve muscle mass, so you can increase from three meals a day to one meal after training, the purpose of adding a meal is mainly to let the muscles get a lot of energy to replenish. This is the best time to supplement branched-chain amino acids or whey protein, you can also eat a small amount of low GI food, a banana or a piece of whole wheat bread will be a good supplement, do not eat and drink.

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