How to maintain weight after weight loss How to keep the weight the same

April 29, 2023

After a long period of training and diet adjustment to obtain successful weight loss, then how to continue to maintain is actually a very difficult problem, the following few suggestions will hopefully help you continue to maintain a good physical shape.

Go into full fat burning strict control diet

If you have completed the preliminary weight loss, then we can officially enter the most important period of full fat burning, which also officially announced that you are no longer a rookie gym, you can upgrade some advanced training methods to make the physique more perfect.

Compound multi-joint exercise is the main

Plyometric training is still maintained for about 30 to 40 minutes each time, and the training action can start with compound multi-joint movement. For example: grip push, squat, pull-ups, these need to use more muscle groups can be trained to the whole body movements, which is very helpful to improve the overall strength and muscle growth. In addition, the rest between the group as much as possible to control within 60 seconds.

HIIT makes fat burning more efficient

After plyometric training followed by 60 minutes of cardio training, we can then bring in interval training (HIIT or LIIT), for example: HIIT interval running is the use of fast running for one and a half minutes and then jogging for one minute, and so on. This training mode is mainly to enhance fat burning efficiency and improve cardiorespiratory function, by the way can also let the body will not be used to the previous two months of training mode, so that the body's fat burning efficiency is more enhanced. If the body can not load the rhythm of HIIT, then you can also use LIIT fast running 1.5 minutes and then jogging 3 minutes mode, you can make adjustments according to their own physical condition.

Implementation of a small number of meals

This period of dietary control to a small number of meals to implement a day can grab a 4 ~ 6 meals, each meal try to eat only 6 ~ 8 minutes full on the good. The main food is low GI carbohydrates, and also maintain less salt, less oil, less sugar and high protein and high fiber food.

Supplements to help muscle recovery

At the end of training protein anabolism will reach its peak, at this time we can additionally supplement branched-chain amino acids or whey protein to help muscle fibers during the exercise of minor damage, so that muscle tissue can better repair muscle. In addition, adequate rest time is also the most important factor in allowing muscle growth.

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