What should I do if my body weight increases instead of doing any cardio exercise?

Answer 1

There are many factors that can lead to weight gain after an athletic session. Here are some ways to deal with it:

** 1. Muscle Growth **
1. ** Correct understanding **
- Aerobic exercise may increase muscle mass. Muscle is heavier than fat, so even if body fat is reduced, weight may also increase. This was a normal physiological phenomenon, which meant that the body was developing towards a healthier composition ratio.
2. ** Adjusting the exercise plan **
- Strength training could be increased appropriately. Strength training could strengthen the body's muscle groups and prevent excessive muscle growth (if one did not want excessive muscle mass to affect weight). At the same time, it could also help to increase the basic metabolism rate. For example, a novice could choose to train with dumbbells and barbells, such as squats, bench presses, rowing, deadlift, lunge squats, and other compound movements. They could do it for about half an hour every day.

** 2. Water intake **
1. ** Drinking water reasonably **
- It was necessary to replenish water after exercise, but excessive drinking should be avoided. If you find that weight gain may be related to water intake, you can adjust the amount and time of drinking water. For example, don't drink a lot of water at once, but drink it in portions.
2. ** Pay attention to drainage **
- Pay attention to the body's water discharge. After exercise, you can discharge excess water through normal metabolism processes such as urinating. If water accumulation in the body leads to weight gain, you can appropriately increase the intake of some foods that promote drainage, such as winter melon and other foods that have a certain diuretic effect (within the scope of a healthy diet).

** 3. Post-exercise diet **
1. ** Control your calories **
- Many people eat a lot after exercising because they feel hungry after consuming calories, causing the intake of calories to exceed the consumption of calories. It was necessary to accurately calculate the calories consumed during exercise and the calories consumed in daily diet to avoid overestimating exercise consumption and underestimating diet intake. He could use some professional diet records and calories calculation tools to arrange his meals reasonably. He could choose low-calories, lightly processed, and natural foods such as vegetables, fruits, and coarse grains to replace high-calories, high-fat, and high-sugar junk food.
2. ** Adjusting diet structure **
- In addition to controlling calories, he also needed to adjust his diet. Increase the proportion of protein intake and reduce the intake of calories and fats. The protein could increase satiety, reduce appetite, and help repair muscle tissue after exercise.

** 4. Sports itself **
1. ** Adjusts the movement method **
- If you do a single round of cardio exercise for a long time, your body may adapt to this exercise mode and your calories will decrease. You can change your exercise regularly, such as skipping rope, boxing, or swimming, or try more complex forms of exercise such as variable speed running to keep your body in a high-efficiency fat-burning state.
2. ** Follow the rules of movement **
- It was necessary to follow the rules of the exercise. For example, in terms of exercise timing, it was best to choose to do it on an empty stomach in the morning or after strength training. The exercise time should be controlled at about 35 - 40 minutes. The exercise intensity should keep the heart rate within the range of 120 - 140. This would ensure the effectiveness of the exercise and prevent ineffective exercise from causing weight gain instead of loss.
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