"When it's cold, we should eat something delicious and high in calories;

You can't see a protruding belly in a thick coat;

A warm bed is too tempting to go to the gym ... "

Sounds like there are 10 thousand reasons not to exercise ~

Hum, simple, Na? ve！ Listen to what fitness nutrition experts say ~

Wrong impression: winter is good for gaining muscle and summer is good for losing fat.

Increasing muscle and reducing fat mainly depends on two aspects, one is the method and intensity of training, and the other is the intake and consumption of nutrition. Gain muscle and lose fat regardless of winter and summer, as long as you have skills, you can achieve your goal.

It is an illusion to gain muscle in winter and lose fat in summer! Fitness is not divided into winter and summer.

For you who want to have a good figure, winter is the best season for reducing fat and shaping in a year: First, the temperature in winter drops, the blood supply to the stomach and intestines increases, the digestion and absorption function is enhanced, and the appetite is naturally increased, so winter is the most likely season to gain weight. If you can control your weight in these months, the risk of getting fat will be greatly reduced; Second, in the winter when the temperature drops sharply, in order to maintain the body temperature, the human body produces more heat, and the basal metabolism is improved, which can consume more fat.

Reduce fat: practice three points and eat seven points.

When it comes to reducing fat, many people's first reaction is to go on a diet and eat very little. This practice is the most undesirable! ! For people who want to lose weight, the general dietary principles are: high protein, low fat and moderate carbohydrate. The ratio of these three types is about 3:2:3.

The staple food is mainly coarse grains: sweet potato, purple potato, brown rice, oats, whole wheat bread and miscellaneous grains. These foods are fuller than polished rice and flour.

High quality protein and fat are essential. Chicken breast, egg white, nuts, salmon, avocado and beef are all delicious and nutritious ingredients for fitness. Eat less fried food and try to choose cooked food.

Never touch snacks! Unless it is a professional fitness snack! Take a chestnut: rice is 1. 15 kcal/g; Potato chips are nearly 6 kcal/g, rice is 1 15 kcal, and 100g potato chips (75g in a big bag) is 550 kcal. Basically, a bag of potato chips is six taels of rice.

If you really want to eat something outside the dinner time, it is recommended to eat a healthy meal, such as purple potatoes, corn or high-quality nuts, to replenish energy before and after exercise and to relieve your appetite.

Muscle gain: training, diet and recovery should be grasped together.

Many male exercisers are most concerned about how to gain muscle. In fact, muscle gain mainly depends on training, diet and recovery.

For beginners, do strength training three times a week to increase muscle circumference, then supplement protein-rich food (or appropriate amount of protein powder) to ensure 8 hours of sleep every day, and then give the muscles time to recover, so that the damaged muscles can be repaired and grown (there should be a rest period of 24-48 hours after each training), and long-term persistence can show beautiful muscles.

It should be noted that exercisers should do stretching and warm-up exercises before, during and after training. Many people don't want to warm up during training, which is easy to cause muscle strain. The warm-up after training is mainly to prepare for the next training and keep you in good condition.

Of course, unilateral muscle growth will only lead to obesity. Gain muscle and lose fat at the same time, in order to have well-defined muscles.

Exercise+balanced nutrition will make you healthy and energetic!