A good figure is guided. For every woman, she wants to have a good figure. Besides our own efforts, we also need the guidance of professionals. The following is about being guided by a good figure!

A good figure is a guide. 1 Guidance after fitness is very important, which will be of great help to your good fitness effect in the future. China has two famous sayings, one is "Life lies in exercise" and the other is "Food is the most important thing for the people". These two sentences illustrate the importance of exercise and diet to health. The concept of "four cornerstones of health" put forward by the World Health Organization (WHO) includes "reasonable diet" and "moderate exercise". In the past, sports nutrition paid more attention to the nutritional supplement and physical recovery of professional athletes. However, since 1980s and 1990s, dietary nutrition intervention, like exercise prescription, has increasingly become an important part of public health promotion system. Sports nutrition guidance is a very important link in the scientific and technological content of mass fitness. In developed countries, whether a health club is equipped with nutritionists is an important indicator to measure whether the club is perfect and professional.

6 indispensable nutrients

Many fitness enthusiasts know the importance of fitness, but they don't know much about how to get better exercise effect through scientific nutrition supplement. It often happens around us, either paying special attention to health preservation and supplementing a lot of nutrition, but not paying attention to consumption through exercise, and eating into a big fat man if you don't pay attention. Either exercise hard to lose weight, but ignore the nutritional supplement after exercise, affect physical recovery, and have adverse reactions such as decreased energy. Today we will talk about how to eat reasonably while exercising moderately.

1, carbohydrate: that is, what we call sugar every day, which is the main source of heat for human body. Mainly exists in cereals, fruits, vegetables, bread and other staple foods.

2. Fat: it is an important part of body tissue and the main source of heat in the body. Fat has the physiological functions of storing and providing energy, maintaining body temperature and protecting organs. Food sources include meat, cooking oil, nuts and dairy products.

3. protein: It is the main component of human cells and one of the sources of human heat, and it can regulate human metabolism and resist diseases. Mainly exists in milk, fish, meat, eggs, beans and so on.

4. Water: Without water, there would be no life. Water is the most important part of human body. It participates in the digestion and metabolism of food and the transportation of substances in the body, and regulates body temperature. It is a lubricant for human body.

5, minerals: minerals have the function of regulating physiology, but also essential nutrients for the human body. Among them, calcium, iron, iodine and other elements are easily lacking in the human body.

6. Vitamins: Except for vitamin D, which can be synthesized by sunlight, other vitamins cannot be synthesized in the body and must be taken from food. Vitamins can promote human metabolism and regulate normal physiological functions.

It is necessary to "take" and "give up"

Physical exercise and daily diet are both important factors to maintain and promote human health. Nutrition is the material basis of body tissue, and exercise is an effective means to enhance physical fitness. Only when they are scientifically coordinated can they promote physical development more effectively and improve their health level and sports ability. However, when it comes to diet, it cannot be simply understood as blindly supplementing nutrition. In particular, a reasonable diet and fitness should be an organic combination of "taking" and "giving up".

1, "taking" in sports diet

The human body is like a racing car. There are two key factors for this racing car to run fast, namely the engine and gasoline. Our physical fitness determines the maximum power of the engine, and the nutrients we consume every day are equivalent to gasoline. The better the quality of gasoline, the faster the car will run. In the process of physical exercise, the activities of various sports organs and systems greatly exceed the quiet state, the metabolism is vigorous, and the energy consumption in the body is greatly increased. In order to maintain the "balance of payments" of the body, you must eat more substances. The enhancement of physical fitness is realized in the recovery of physical fitness, and the recovery of physical fitness depends largely on reasonable nutritional supplement.

We usually feel obviously tired after strenuous exercise. In order to eliminate fatigue as soon as possible, besides adequate rest, reasonable nutritional supplement is an essential means. So, how to eliminate exercise fatigue through nutritional means?

A, after exercise, the body consumes a lot of sugar, which is easy to fatigue, so it should be supplemented in time.

Drink sports drinks (mainly water and sugar) after exercise. After exercise, the sooner the sugar supplement time, the better. It is ideal to continue to supplement sugar immediately after exercise, 2 hours before exercise and every 1-2 hours. Within 6 hours after exercise, the utilization rate of sugar is the highest, and the effect of sugar supplementation is good.

Supplement staple food (rice, flour products, etc.) after exercise. ) in time. These staple foods are rich in carbohydrates and are the main source of sugar intake. Starchy foods (potatoes, pumpkins, etc. ) is the most economical heat source material.

B dehydration after exercise is an important factor in the formation of exercise fatigue. Therefore, after exercise fatigue, it is necessary to replenish water in time.

After exercise, you should replenish water many times and drink hot water, hot tea or hot drinks.

Drinking sports drinks is mainly composed of water and sugar. It can effectively relieve exercise fatigue.

C, the loss of minerals during exercise is also a factor of exercise fatigue.

Drinking mineral drinks (also called electrolyte drinks, which contain electrolytes such as sodium, potassium, magnesium and calcium) after strenuous exercise can supplement the electrolytes lost by the human body due to a lot of exercise.

Eating more fruits and vegetables can replenish minerals lost during exercise. For example, bananas can supplement potassium.

D, lactic acid accumulation in the body is another important cause of exercise fatigue.

Focus on supplementing alkaline food after exercise. After strenuous exercise, a substance called "lactic acid" will be produced, which will lead to acidification of body fluids. In order to correct acidification and maintain the acid-base balance of body fluids, we should eat more alkaline food after exercise. Tofu, dried tofu and various bean products, as well as fresh fruits, melons and fruits and various vegetables, sesame seeds, soybeans, ginger and kelp are all good alkaline foods, which are very helpful for reducing the acidity in the blood and eliminating post-meal fatigue.

2. "Shed" in sports diet

Nutritional supplement does not mean taking various nutrients in an uncontrolled way. A diet matched with fitness refers to a reasonable matching of the intake ratio of various nutrients, and sometimes it is even necessary to control the total diet purposefully.

As one of modern lifestyle diseases, obesity has become the enemy of contemporary human health. To effectively prevent and resist obesity, the only choice is exercise and diet control. Exercise helps to lose weight because it can burn excess fat in the body and improve the muscle content in the body. But it is not enough to lose weight only by exercise. On the one hand, exercise is a very hard thing. It takes a person of about 60kg to jump in the aerobic dance for 30 minutes to consume the calories of a bottle of cola, not to mention the high-calorie fried chicken and chips.

In addition, high-intensity exercise makes it easier for exercisers to feel hungry, especially those who "eat". High-intensity exercise is not only difficult to reduce appetite, but will eat more because of physiological needs. A study in the American Journal of Nutritionists shows that 50% exercise intensity can make the weight loss efficiency five times higher than that of 80% exercise intensity, and the weight gain rate of high-intensity exercise is about 2.5 times that of low-intensity exercise.

Therefore, in addition to systematic physical exercise, we must not ignore small-intensity physical activities such as housework, walking and shopping. The key lies in long-term persistence and proper diet control. Advocate eating less and eating more, and avoid overeating; Pay attention to eat well early, eat well at noon and eat less at night; Eat more fruits and vegetables, reduce animal protein intake and increase the proportion of plant protein intake; Eat less or not eat fried food.

Here we recommend a diet structure called "Mediterranean diet" to fitness enthusiasts. "Mediterranean diet" refers to a healthy, simple, light and nutritious diet. This special diet structure emphasizes eating more vegetables, fruits, fish, seafood, beans and nuts; Secondly, cereal and vegetable oil (containing unsaturated fatty acids) should be used instead of animal oil (containing saturated fatty acids) in cooking, especially olive oil. "Mediterranean diet" is a special diet based on natural nutrients, including olive oil, vegetables, fruits, fish, seafood and beans, plus a proper amount of red wine and garlic, supplemented by unique seasonings.

Studies have found that "Mediterranean diet" can reduce the risk of heart disease, protect the brain from vascular damage, and reduce the risk of stroke and memory loss. Now people generally use the word "Mediterranean diet" to refer to all healthy, simple, light and nutritious diets.

Common misunderstandings of exercise and diet

Myth 1: Eating too much staple food will make you fat.

Whether people gain weight or not depends on the total calorie intake, that is, the total intake of carbohydrates, fats and protein. If you increase the intake of staple food and reduce the intake of fat, the total energy intake will not exceed. At this time, as long as you keep your original exercise habits, people will not get fat. Moreover, due to the intake of sufficient carbohydrates, muscle energy is sufficient during exercise, exercise efficiency is high, and fatigue after exercise is quickly eliminated.

Myth 2: As long as you exercise more and don't have to control your diet, you can lose weight.

Exercise can consume calories; But if you don't control your diet, exercise may only consume the calories you eat at this time, so as to achieve the "balance of income and expenditure" of calories. At best, I just don't gain weight and can't achieve the goal of losing weight. If you eat more, you will consume more calories than you consume, but it will cause excess calories to accumulate in the body and become fat. In fact, often drinking sweet drinks, eating cakes and dried fruits, especially eating dried fruits that can extract oil and high-calorie foods, can erase the weight loss effect that you have worked so hard for. In order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments to our diet.

Myth 3: Fasting exercise is harmful to health.

Studies have proved that moderate exercise 4-5 hours after meals (that is, on an empty stomach) helps to lose weight. This is because no new fatty acids enter the body at this time, and it is easier to consume excess fat, and the weight loss effect is better than that of exercise after meals 1-2 hours. However, if you exercise for a long time, the amount of exercise is relatively large, including sugary drinks, snacks, fruits and so on. Exercise should be supplemented appropriately to prevent hypoglycemia from causing other harm to the body.

Myth 4: During exercise, drink plenty of water or keep your mouth dry when you are thirsty.

As long as people who have exercised, they will have such an experience. They feel thirsty during exercise, and drinking plenty of water will cause bad stimulation to the stomach. But it is wrong to hold it when you are thirsty. As long as you feel particularly thirsty, it means that your body is in a state of water shortage. In fact, you can also properly replenish water during exercise to prevent dehydration.

The hydration method should be every quarter of an hour, not too much each time, about 150-200ml each time. Take a small mouth and swallow slowly. The water should not be too cold, as long as it can relieve thirst symptoms. Exercise within an hour and replenish warm water.

As long as there are good methods and professional guidance, I believe that having a perfect body is not a problem!

A good figure is a guide. 2. Good figure is the goal that people generally pursue now. A good figure makes people sunny and handsome, which can increase self-confidence. A good figure is like a beautiful scenery, eye-catching and enviable. Being in good shape means being healthy, dressing appropriately and adding points to your image. It is best to have a good figure with talent, otherwise, you should keep your mouth shut, open your legs, train and keep a good figure by hard work the day after tomorrow, exercise diligently and live a strict and self-disciplined life.

Fitness can shape the body more perfectly.

Walk into the gym and get systematic exercise under the guidance of professional coaches or old fitness friends. Through professional training of chest, shoulders, back, biceps, triceps, abdominal muscles and legs, men can build an inverted triangle figure, with beautiful chest muscles, abdominal muscles showing, wide shoulders and thick back, enhanced leg strength, tight muscles and fuller lines. Ladies can shape slender waist, buttocks and vest line, shape perfect body curve, make the figure more symmetrical and harmonious, and show healthy and natural beauty. Regardless of men and women, dressing is thin, undressing is fleshy, shaping is more symmetrical and straight, and their temperament and image will change greatly.

Running can keep you in better shape.

Running has a better effect of reducing fat and shaping, which can improve human metabolism, reduce body fat rate, burn more fat, consume more calories, and subtract excess fat from waist, abdomen, thighs and buttocks. After running for more than 30-40 minutes each time, the heart rate reaches 60%-80% of the maximum heart rate, which has the best effect of reducing fat and keeping fit better. While losing body fat, running can also reduce facial fat, make skin firm, reduce wrinkles, make facial features more stereoscopic, make face thinner and make people look younger.

Develop good eating and rest habits.

1, eat three meals a day on time, especially breakfast, don't eat snacks, don't overeat, don't eat high-calorie fried food.

2, control the dinner, eat more light and non-greasy food, eat more dietary fiber such as fresh vegetables, fruits and coarse grains, which can increase satiety, eliminate excess oil and toxins, effectively reduce fat, and is more conducive to maintaining a good figure.

3, keep enough sleep, reduce entertainment, do not smoke, moderate drinking, regular work and rest.

It is easy to rebound just by controlling diet and fitness, which also affects your health. Therefore, the combination of aerobic exercise and strength training is very good and healthy, and it is not easy to rebound if you persist.

In short, a good figure comes from practice. Simple dieting can only make you slim, want to be healthy and beautiful, and want to be in good shape. Only by combining physical exercise with diet control and strict self-discipline in life can we have a better figure and a healthier body.