Weight loss expert corrects 3 common mistakes in exercise methods for weight loss
Case 2: Jason flattened his stomach in a month by alternating between fast and slow running for half an hour.
A popular weight loss method abroad is alternating between fast and slow running. Jason, a fitness coach, also uses this method and makes appropriate adjustments.
The method is as follows: First, run slowly for 10 minutes, then do three sets of sit-ups; next, run at near your maximum speed for 10 minutes, then do three sets of sit-ups; finally, run at a moderate, steady pace for 10 minutes, then do three sets of sit-ups. If you have extra energy while running, you can adjust the treadmill incline according to your heart rate to increase the difficulty. Jason says that running at a steady pace will cause muscle fatigue, while constantly changing speed and incline can excite the muscles, thus enhancing the effect. After exercise, the muscles are warmed up, making anaerobic exercise most effective; doing sit-ups at this time will be twice as effective.
Case 3: A male student from the Central Academy of Drama stayed indoors for four months and lost weight, dropping from 130 kg to 70 kg.
This guy's method is very practical.
If you don't have a treadmill, make your own. Sandwich a layer of sponge pad between two firm mats—this will cushion the impact on your feet during exercise to protect your ankles and also provide sound insulation to avoid disturbing your downstairs neighbors. Then find a thick, non-breathable, and preferably adjustable cloth strap and tie it to the area where you want to target your weight loss to help you sweat.
When running, you don't need large strides; your legs and feet don't need to be lifted very high. Just take small, comfortable steps. Adding some auxiliary movements, such as clasping your fingers in front of your chest or tilting your head back, can help reduce excess fat in your chest and chin.
After persisting for four months, running for more than half an hour every day, he managed to lose nearly half of his original weight, transforming from a chubby 130-kilogram boy into a fit 70-kilogram young man.
Expert Commentary: We believe that if you follow a scientific approach to weight loss for half an hour each day, you will definitely see results in just 25 days. Therefore, this figure is not impossible. It should be noted that many people now wrap parts of their body with plastic wrap or cloth bags to help them sweat while running. This method is not advisable because it only reduces water weight, not fat. The weight will return as soon as you drink water.