Weight loss is not a one-day problem
Safe weight loss is usually 0.5 - 1 kg per week. According to Dr. Jennifer Steinhoff at the Michigan Medicine health system (USA), this speed helps the body lose weight sustainably without negatively affecting health.
After 1 month: you can lose 2 - 4 kg
After 6 months: can lose 12 - 24 kg
After 1 year: the result can be up to 45 kg (depending on the terrain and intensity of the exercise)
In addition to monitoring your weight, you should also pay attention to your waistline and how you feel when wearing clothes. Even if your weight gain has not changed much, you may still be losing fat and improving your figure.
Muscle increase, after 5 - 9 weeks will start to appear clearly
If you do weight training regularly at least twice a week, you can feel more toned after about 5 - 9 weeks. According to psychotherapist Sarah Bence, verywell Fit magazine, to build muscle effectively, you should exercise major muscle groups such as the abdomen, back, shoulders, legs, arms.
Three factors to help build muscle faster:
Intensity: lifts heavier weights over time
Number of repetitions and sets: For example, 3 sets, each set is 10 times for each muscle group
Frequency: practice at least 2 sessions per week
In addition, eating enough protein from lean meat, eggs, yogurt, tofu... will greatly support this process.
Improve cardiovascular endurance: After 2-3 months, you will see a difference
You can feel an improvement in cardiovascular health after 8 - 12 weeks if you do cardio (such as running, swimming, cycling) for about 30 minutes per session, at least 3 times a week. Regular practice will help you breathe better, climb stairs tirelessly and maintain energy throughout the day.
To optimize results, you should exercise in the target heart rate area, that is, exercise at an age-appropriate level, ensuring that your cardiovascular system works effectively without overload.
Why haven't some people practiced tai chi seen the results yet?
Many factors can affect the speed of body change:
Diet: Eating a lot of calories, lacking protein will slow down the process of fat loss or muscle gain
Sleep: sleeping less than 7 hours/day makes it difficult for the body to recover
Medications: Some medications such as anti-depressants and diabetes medications can affect weight
Genetic factors, hormones, psychology (stress, anxiety)
Many people do not see results because they expect it too early. Exercise is a long process, there cannot be any significant changes after just a few days," Dr. Jennifer Steinhoff shared.
