1, exercise does not necessarily reduce fat.
Simply put, it is not enough exercise and does not consume fat. What you do is not aerobic exercise, and the calories you consume are not provided by fat, but by sugar in food. Many people insist on exercising to lose weight every day, but what they do is not aerobic exercise, but they just consume sugar in their bodies. After that, they felt hungry and ate a meal to make up for it. Every time it forms a cycle, fat is not involved from beginning to end. The advantage of doing this is that your body will become healthier. The disadvantage is that your body can bear it, and it will be more difficult to lose weight later.
Some people will say why I haven't lost much weight after running for a long time every day. This is a big mistake made by many people who want to lose weight, thinking that I can burn fat as long as I exercise. That was not the case. Fat is the energy stored by the body, just like the deposit in the bank. Sugar in food is like cash in a wallet. When you spend money every day, you will definitely take it from your wallet first, which is convenient and fast. Similarly, when people exercise, the body will give priority to sugar for energy supply. Only after continuous exercise for 20 minutes, fat will slowly participate, which is why aerobic exercise must be done for more than 20 minutes. Of course, the so-called aerobic exercise here has a certain intensity, and jogging for a few laps is ineffective. To do the most effective aerobic exercise, you must measure your maximum exercise heart rate, which is the bull's-eye rate (bull's-eye rate =(220- age) ×(70%~85%)). After reaching the bull's-eye rate, you must maintain this exercise intensity for at least 20 minutes before the fat begins to oxidize. Exercise that does not reach a certain intensity is worthless and will not oxidize and decompose body fat. Therefore, the road to losing weight is full of tearing pain, otherwise you will not achieve your goal.
Dieting to lose weight will never succeed.
When you overeat, your body will mistakenly think that you are in trouble, so you will save money and minimize calorie consumption. At this time, your metabolic rate will drop by 20%~30%. Although you eat less, your calorie consumption is also reduced accordingly. After dieting, the body fat will not decrease, but the metabolic level, water and muscle will decrease, and at the same time, the immunity will decrease, the exercise ability will be low, and malnutrition will occur. The most terrible thing is that the body will break down muscles for nutrition. In addition, dieting will not only lose muscle, but also lose a lot of water. Once the food intake is restored, the body will accelerate absorption, so the weight will rebound quickly. At this time, only fat will grow, not muscle, and it will often exceed the original weight. So don't be superstitious about those crooked ways to lose weight online, which is too harmful! In addition, eating some fat in moderation can improve people's metabolic rate and help to lose weight, so you can't just eat vegetarian dishes during weight loss, and it is best to mix them reasonably. Besides, people who overeat often have no energy all day. When you go on a diet, you will be particularly prone to catching a cold, getting sick and feeling depressed. The lower the metabolic level, the slower the weight loss. At the same time, dieting will cause the basal metabolic rate to fail to return to its original level within a few months. Extreme dieting will cause malnutrition, the dieter's skin will lack moisture and muscle support, connective tissue fibers will break, and loose "stretch marks" will grow, which will never be repaired. Even the facial skin is aging, drooping and slack, and life is dull.
3, the result of weight loss, not just weight.
Subtract 10 kg body weight ≠ Subtract 10 kg fat. Subtracting 10 kg body weight may include 4 kg water, 2 kg feces, 2.5 kg muscle and 1.5 kg fat. Fat density is small, like foam. If a person really loses 10 Jin of pure fat, then his body shape will be greatly improved. But in reality, many women have lost 10 Jin, but their figure has not changed. It is precisely because of the wrong way to lose weight that the thin 10 Jin has only a little fat. Lose more muscle. Many people claim how many pounds they have lost, but they dare not wear less clothes to show whether their bodies are tight and stylish, and to show the waist-hip ratio. By comparing the volume of muscle and fat, we can know how much the body shape will change if we really subtract 10 kg of fat.
4. Can you reduce the places for exercise?
You know, fat accumulates all over the body. Men accumulate the fastest in the abdomen, women accumulate the fastest in the buttocks, lower abdomen and waist, and then in the limbs. Therefore, weight loss is also systemic. On the contrary, the limbs are the fastest, and the waist, abdomen and buttocks are the slowest. There has never been a way to reduce fat in certain parts of the body, such as the abdomen and legs. Fat is a whole, and losing weight means losing weight from head to toe. If there is any way to make the fat in a specific part look less, it is to increase the muscle content and change the fat/muscle ratio in this part, so as to achieve the purpose of "local fat reduction" in visual effect. For example, if you go to the gym, you will often see some people think that abdominal exercise will reduce abdominal fat. This is an obvious mistake. Simply practicing abdomen will only increase abdominal muscles, but will not reduce abdominal fat. However, due to the change of fat/muscle ratio in this part, the visual effect has achieved the effect of "local fat reduction". Only aerobic exercise can reduce fat. Those so-called local slimming are not reliable, including many drugs on TV that only thin parts, and there is no scientific basis. Local exercise is basically anaerobic exercise. Anaerobic exercise can't consume a lot of fat. Fat consumption must be total body consumption.
5. Can muscle be converted into fat?
You must have heard a popular saying that exercise can exercise muscles and reduce fat accumulation, but once you stop exercising, your hard-earned muscles will become fat. It's like some athletes, after a few years of retirement, their bodies swell, as if their muscles have turned into fat. In fact, this kind of worry is unfounded and unnecessary. Most retired athletes are bloated, not because their muscles become fat, but because they have never been after retirement.