1, sacrifice sleep time for exercise

Some people do not have time to exercise during the day and work late at night, so they choose to sacrifice sleep time for exercise in order to get fit, such behavior is not desirable.

Fitness is for health, we can not stay up late for fitness, which will overdraw the health of the body, immunity will also decline. Rest is very important, fitness should also be a combination of work and rest, as long as to ensure adequate sleep, in order to ensure the repair of body functions, more efficient operation during the day.

2, excessive fitness, fitness time is too long

Fitness needs to be moderate, not the longer the exercise time the better the effect. Overtraining can strain the muscles, and the body needs to spend more time repairing after training, the exercise effect will be reduced.

The scientific length of a workout should be limited to 2 hours or less, beyond this time your concentration will drop and you will be more likely to have a workout accident. Newbies who are just starting to work out can start with half an hour, and don't tailor your training plan to be difficult to complete, otherwise you are prone to give up halfway through.

3. Neglect resistance training

When working out, don't just do cardio, but add strength training instead. Strength training can prevent muscle loss, boost your body's basal metabolic value, and also build good-looking muscle lines to make your body curves look better.

Therefore, strength training combined with aerobic exercise when working out, fat loss can be achieved with aerobic exercise as the main focus and strength training as a supplement, while those who build muscle should focus on strength training and aerobic exercise as a supplement, so that they can achieve the effect of muscle gain and fat loss.

However, you should know that muscle growth is not during training, but after strength training. The target muscle groups should rest for 2-3 days after each strength training, and then open the second round of training, and aerobic exercise can start with low-intensity training, gradually improve cardiorespiratory function and physical endurance.

4, do not pay attention to training legs

When working out, do you train your legs? Many people will avoid leg training days, they think that leg training is very painful, compared to chest training, back training is more difficult, also need to spend more time to repair. However, there is a great deal to be said for practising your legs.

The legs are one of the largest muscle groups in the body, occupying more than 70% of the body and determining the source of strength and overall fitness of the lower limbs. Only by maintaining the habit of leg training can you develop strong sagging, balanced body development, and also effectively promote testosterone, enhance fitness explosive power and performance, so that you can maintain a young physical vitality.

Keep - 2 times a week leg training, from deep squat, lunge squat and other movements to start, all-round stimulation of the leg muscle groups, can prevent the loss of leg muscles, resistance to the aging rate of the legs.

5、Eating and drinking without paying attention to diet

During fitness, if you do not control the diet, always eat and drink, then the calories are likely to be converted into fat accumulation, affecting the efficiency of muscle gain and fat loss.

We need to learn to eat a fitness meal, reasonably control calorie intake, while balancing the intake of carbohydrates, fats and proteins, in order to reduce the accumulation of fat and enhance the speed of muscle building. The ratio of carbohydrate: protein: fat to 5:3:2 is recommended for fitness meals.