I think exercise is a need for perseverance, adhere to the habit, I get up at 5:00 am every day, wash your face and brush your teeth, boil water to make tea, burn the breakfast menu, 5:30 out, walk, play sandbags, hand hanging and so on 2 hours to complete, and then take a break to eat the breakfast menu, drink tea every day into the habit of going to bed at 10:00 pm on time, one hour at noon for a nap, and now the body is quite good, seventy years old, activities in all aspects of all right to eat not too much attention to the taste, keep seven minutes full, with nature! With the taste, keep seven minutes full, with the natural bar, every day to read books, news, and headlines to understand the various types of news and small comments, sometimes also participate in their own, the spirit is very comfortable, very rich!

People who keep working out and getting results have a positive and stable mindset!

The mentality of forcing yourself to work out against your heart with ideas such as try and see, how many days for quick results, etc. should be removed.

How long does it take to have an effect? How long does it last?

Results such as an unhealthy and out-of-shape body are the result of accumulation over time, and the same is true of fitness changes, which take much longer to improve.

The actual operation of the fitness should not be practiced as soon as the full strength, and finally tired of physical and mental fatigue need to rest for a few days to slow down.

It's okay to practice just enough for each workout; gradual progression is key.

Finally, fitness should be integrated into your life, along with the idea of eating well and getting enough sleep so that you can better enjoy your life.

Good luck to all of you in developing a fit body!

Hello, my name is Liu Xiaoyi.

How do you make yourself able to stick with fitness, I think being able to see a quick return is one way to stick with fitness.

First let me explain why it is important to see a quick return? I'll give two examples, one for learning and one for gaming.

First of all how to make us stick to learning? So many people, ghosts tell you this, you must develop an interest, your interest is in learning, then you won't get tired of learning. This is what is asked but not answered, that is, it answers your question with another statement that you don't know the answer to. I likewise don't know how to go about developing my love of learning. So today I will tell you the answer, which is to see the output quickly. Let's all think back to how we can get you interested in learning or willing to learn, and I think it's when you're in a certain field or a certain subject, and you've accomplished something, for example.You're exceptionally good at math, then you're bound to spend energy on math, you want to keep that edge, you want to keep that pride, so you're going to keep investing time and energy into learning, and that's called interest.

In order to make you understand better, I will give you an example of a game. I believe that everyone in their lives will have played games, whether it is a card game ah, live scene game ah, online games ah. These games have a common characteristic, that is, will quickly let you see the output, see the results. For example, I try to fight monsters, soon upgraded, I try to play card games, soon won, I try to find the answer, soon can find, this is very soon to let you see the results, you will be interested in him, will always be invested. That's why people play games now, they get addicted. Because you are in the middle of your life, even if you try very hard and work hard for a long time, your life may still not change a little bit. And you will wonder if your efforts are useful.

So after hearing the two examples above you know how to stick with fitness, right? Yes, it's to do whatever you can to see a quick output and you'll stay with it.

First of all the condition for everything to start and for you to keep going is that you have to start going to the gym. So whenever you decide to go to the gym, make sure you start right away, don't wait for a time when you have everything in place and then start thinking ah, I'm going to buy my equipment today, I'm going to wait until I'm in better shape before I start. That's all wrong, you have to start right away, you have to start so you can have follow through.

Secondly, it is necessary to achieve regularization and persistence. It was said that hard work can change your fate, not anymore, only regularized effort can change your fate. So once you start working out, don't work yourself into a state of fear of working out. Be sure to give yourself room to feel that fitness is not a problem for you, and you can easily cope with it every day.

The above 2 points is the basis of sticking to it, then we stick to the motivation is to quickly see the output. Then how to quickly see the output it, which relies on some external forces to help themselves, for example, some people fitness, think do not need to spend money, I eat every day to play a game. But I tell you. Spending money is often a motivation to force yourself to stick with it. For example, you can buy yourself a good set of equipment, comfortable equipment. Buy yourself some protein powder which, muscle building powder which, L-carnitine which, just start taking a little. Plus just start fitness must be with diet control, must reduce dietary intake, so that you in the beginning you will feel the effect of fitness is very obvious, may be a month will lose 10 pounds. And you add to eat some muscle-building powder ah, yes, muscle building spirit to play a certain effect, you look at your own state of mind every day ah, body shape ah, are changing, you will always adhere to.

Finally I summarize, how can I keep fitness, is to rely on rapid see output, how to quickly see output, you must rely on some external forces, such as buying some equipment ah, buy some auxiliary food ah, buy some fast equipment ah, on some courses ah and so on. I hope my answer can bring you help like friends. I'm not sure if you're going to be able to get the best out of me, but I'm sure I'll be able to.

Force yourself to increase your willpower and also watch more muscle videos. Watch and envy and you'll stick with it.

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Gotta be motivated! What are you working out for? Jiang Shujing want to lose weight fitness is to make ex-boyfriends regret, summer night wear very thick legs wrapped in cling film running laps.

How am I holding up?

1/Setting Goals: Hate being bloated, working out in order to have a great physique for myself will give me part of my confidence. Being in better physical shape makes you less likely to get sick, and you will also look older slower than your peers.

2/ Make a plan: according to your physical condition and the part of the body you want to work out, choose the fitness tutorial training for yourself, make a weekly schedule, I would train at the same time period every day (you will definitely not be busy time) so that you do not give yourself excuses not to practice.

3/ Write some motivational words for yourself in a place where you can easily see them, and when lazy, read them to get motivated. If even your own words can't cure your lazy cancer, then find a partner to monitor you.

4/ Fitness more need to control the diet, do not pay attention to diet may lead to poor fitness results, more so that do not want to continue to adhere to. Weight within a few days generally will not be a big change, do not need to weigh frequently, observe their own body shape whether there is a change, such as measuring the waist circumference leg circumference and so on.

5/ If you still do not know how to yourself why fitness, then look at the benefits of fitness, from the essence of the realization of the benefits of fitness will certainly be able to adhere to!

1⃣️ Working out reduces fat accumulation increases muscle

With the gradual improvement of plyometric exercisesThe metabolism and blood circulation of a person at rest are also increasingSo even sitting quietly after working out is losing weight . According to the data, the adult body does not gain a pound of muscle, but consumes 35-50 kcal more per day. And unlike men, women do not have a developed torso and bulging muscles in the ministries.

2⃣️ Working out strengthens your muscles and bones!

Moderate-intensity exercise can increase our muscle strength by 30 to 50 percent.Of course such a level of enhancement is not achieved overnight. The body's bone density is set at age 18, but theLong-term fitness can increase the amount of minerals in bones by 10 to 15 percent.It is effective in placing osteoporosis and also prevents muscle and joint diseases.

3⃣️ Fitness improves your personality and makes more friends!

In contrast to some conventional psychological diversions and corrections, theFitness significantly reduces all types of depressive disorders.Because the fitness process will prompt the body to secrete serotonin and endorphins and these two types of substances just is our body's "happy factor", so often fitness people will have such feelings.Not only does it increase self-confidence, but it also improves the ability to deal with all kinds of things and improves the efficiency of the whole person.Fitness can also add energy to make more positive friends and make your life colorful!

4⃣️ fitness can change intelligence and improve memory

Studies have shown thatAppropriate fitness exercise promotes the secretion of brain-derived nerve growth factor (BDNF) proteins, theThis protein is effective in improving the brain's ability to think. Fitness increases the flow to the brain while increasing blood circulation, theThis makes the mind more active and also helps you recover emotionally.

Only if you recognize the benefits of fitness from the bottom of your heart, I'm sure you'll stick with it! Of course, the benefits of fitness can be more than that.Fitness can also make you handsome, beautiful and classy...

As long as you can develop a fitness program for yourself and stick to it, I believe you will see a new you in a short time! Fitness is good for all and harmless, if you want to be in good shape and change yourself, come and join us!

What are your reasons for staying fit? Feel free to voice your opinion in the comments section.

To be honest keeping up with exercise and fitness year round is difficult and really requires challenging yourself.

1: It takes a job with steady hours to have regular time to exercise.

Nowadays, it is very difficult to find a job without overtime, low stress, on-time commuting, after work, but also have the physical strength, time, regular exercise, and of course, there is a guarantee of a certain income, compared to the cost of exercise is not low.

Exercise equipment, gym memberships, learning and training, it's all money.

2: Ensuring a diet that requires time for grocery shopping and cooking, and a diet that is not understood by many and considered alternative.

Need fresh veggies every day, buy them yourself, get up early and cook, bring meals, and have your own meals at night, eat a light diet, many meals, high protein, variety, all kinds of roughage, veggies, eggs, meat, no place for official meals, all by yourself takes time, money, energy, and persistence.

Don't drink, quit smoking, rarely party, and people will feel like you're out of touch and sick.

3: Stick to your routine.

If you insist on exercising, it's even more important to make sure you rest; your body needs to recover and you have to go to work the next day, and being overworked can interfere with your work and mess up your life's work instead.

Is it hard to train, eat, rest, do it all and stick to it?

It's really not easy!

That's why the people who stick to exercise will always be a small, conditional minority.

How do you stick to fitness? Actually, it's the same as how to stick to your studies? How to keep working? is the same kind of problem: how to succeed in doing something. We think back to what we have done successfully, successful in getting into the desired university, successful in chasing the desired person, successful in finding a high-paying job. So what factors are involved in these successes? It is summarized as follows:

1. Determining the reality of the situation

2. Establishment of target status

3. Developing pathways to realization

4. Unwavering

Sharing with you from my fitness experience

1. Determine the reality of the situation, height 175cm, weight 170 pounds, body fat content 25% .

2. Establishment of target status: after six months, weight down to 150 pounds and body fat content of 20%.

3. Development of a path of realization: After analysis by experienced people, a diet and fitness plan is developed that meets your needs.

4. To carry it out with determination ...

Six months later, managed to do it.

Along these lines, try to get yourself through this whole fitness thing and I look forward to sharing the success with you.

In fact, the reason fitness many times doesn't stick is partly because the active movement of fitness makes it difficult to start, the

Another aspect isRepetition training is less interesting。

Here are 4 ways to help you today!Improve the fun of training, making your workout easier to stick to.

Adding Variations

Increase your fitness knowledge by incorporating more variations, such as push-ups, which can be turned into wide ranges, diamonds, upward inclines, downward inclines, and so on. For machine exercises, again there are many to choose from.

Change of group

In addition to doing the same sets, the same movements every day, we can also vary the sets and rest between sets to keep things fresh and stimulate muscle growth, and you don't even need to change your movements:

1. Step sets: an ascending or descending set arrangement, such as four sets of 5,7,9,11 reps each or 12,10,8,6 reps. You can adjust the weight you use according to the number of reps per set.

2. Pyramid sets: Organize your movements like a pyramid of ascending descending or descending ascending sets: 12, 10, 8, 10, 12 or 1, 3, 5, 3, 1. If you regularly do 8 reps per set, then you should find better strength growth after adjusting to a weight that fits less than 7 reps.

Changing the grip

Simply changing your grip can work different muscles. Changing your grip from forward to reverse, forward and reverse; barbell bench presses to dumbbell bench presses are all very effective ways to do this.

Add Gameplay

For example, to do hard pulling, give yourself a time to do 8 minutes, take a deck of playing cards, 1-13 (J,Q,K), take the number of a few to do a few times, and then continue to draw the number after that.

Add gameplay to get you motivated to work out.

More scientific fitness knowledge, weight loss dry goods, welcome to pay attention to hi sports and fitness headline number~

Be protected, find an interest, and have fun exercising so you can stick with it and be effective! (Thank you for inviting me)

To make fitness adhere to, efficient exercise better weight loss, should be based on personal circumstances, sports environment, the actual conditions, choose the most suitable for your fitness exercise, move out of interest, move out of habit, naturally able to life-long exercise efficient weight loss!

1. To adhere to fitness, the first thing you should set a good fitness program, the first to a small goal, like a billion ...... No, it should be a fast walk 20 minutes today, a week are to achieve the goal and then give yourself a small spiritual and material rewards, and then gradually improve the goal, always let yourself jump a jump to reach!
2. Find a fitness partner, such as a really friend to accompany you to exercise, or through the network together, or through the cell phone software together game fitness, preferably the opposite sex, after all, men and women with the exercise is not tired!
   
   
3. Listen to the professional fitness instructor or expert advice, usually watch more sports programs and fitness science, you can also read more about my answer ...... through a variety of scientific and reasonable theoretical and practical guidance, in order to reduce sports injuries, to ensure long-term exercise!
4. Whether it is fitness for health, or sports better weight loss, we need to really exercise scientific and reasonable, fully warmed up before exercise (for example, stretching full-body radio gymnastics activities), exercise before the preparation of professional equipment (sportswear, sports shoes, sports drinks, etc.), exercise in the scientific posture, step-by-step, after the movement to organize the activities to strengthen the nutritional soak feet to maintain, after all, only to let themselves rest well in order to continue to work hard the next day! !
5. Of course, a reasonable diet is also very important, not only need to pay attention to what to eat, but also should pay attention to how to eat how much to eat, but also according to personal needs to choose sports nutrition supplement!
   
   

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In summary.Only love a fitness exercise, slowly find the feeling of exercise, gradually develop exercise habits, pay attention to exercise protection, can really insist on exercise for life!

I have a Master's degree in Exercise Human Science, National Level Fitness Instructor, Physical Education Teacher, Daily Fitness, thanks for reading and feel free to like comment and follow!

Firstly we can find a training partner to go workout with is one of the best ways to keep the enthusiasm for training alive. This is because when training alone you may easily decide to quit training, but when you train with a training partner it demands a certain level of responsibility and a feeling of contrast between the two.

Secondly finding a partner with whom you share common interests and training goals to train with has a good contrast of common training directions as well as mutual protection, making the process more fun and safe. You can witness each other's max weights on the bench press, and this healthy competition allows you to train harder than if you were training alone. In addition, when you do compound training movements like squats with heavy weights, a training partner can help you do it more safely and monitor your movement specifications.

Thirdly even if you are currently using your favorite training program, it will not always be fun. You certainly can't avoid boredom by staying the same for a long period of time, and it's recommended to change your training program every few months.

Actually, change doesn't mean going for a completely new program, except for trying some new training moves, even just changing the sequence of training moves is fine.

Fourth many friends complain that exercise is boring and enthusiasm for exercise is easily reduced. When the fitness enthusiasm is exhausted, the frequency of going to the gym to exercise will be reduced, and the training effect will be greatly reduced, when you have a time to avoid training, it is likely to lead to more times to avoid. We have to find ways to improve their interest can:

1. Find a partner to practice with

2. Frequent changes to the training program

3. Listen to music while training

4. Ensure adequate rest and recovery

5. choose more interesting to train in fact, each of us to see their own progress will be happy, whether it is the position has been promoted, or play the game when the higher points, we are very happy to adhere to. Fitness for you is not necessarily an interest, you may simply envy the good body to train, but did not train for a long time to give up, really can stick to it is absolutely a handful. Often those in great shape, always find time to train, fitness for these people, not only means to maintain a good shape. More importantly they can appreciate the fun in training, that interest in conquering the iron lumps. Often the people you see in great shape are actually the ones who have a keen interest in fitness.

Stay tuned for more fitness knowledge!!!!

Stay tuned for more fitness knowledge!!!!

Stay tuned for more fitness knowledge!!!!