Question 2: What is the most important diet to eat before fitness? The diet should be healthy and reasonable, you can't overeat just because you want to gain weight, and you should pay attention to eating more high-calorie foods. The so-called calories are fat, carbohydrates, food and protein. As long as you eat more calories every day, you can gain weight. The proportion of calories: fat >; Carbohydrates and substances >; Protein. Carbohydrate is the main energy consumed by the human body, so it is a healthy standard to have enough carbohydrates and substances into the body every day. Generally speaking, honey is better. Potatoes and sweet potatoes are not only nutritious, but also high in starch. It is recommended that people who gain weight eat more.
When the function of sugar can not meet the needs of human body, fat will be decomposed into sugar, so the supply of fat is also very important. However, we should not overdo it. Fatty acids can be divided into unsaturated fatty acids and saturated fatty acids. Among them, saturated fatty acids are bad for human body, and unsaturated fatty acids are good for human body. Therefore, as much as possible intake of unsaturated fatty acids is the standard of good health.
These peanuts and melon seeds are rich in zinc, fish and chicken are also rich in unsaturated fatty acids, while pork contains saturated fatty acids, so it is recommended to eat less. But if you really like it, you can boil it in water before eating it, so that saturated fatty acids can be converted into unsaturated fatty acids.
In addition, you should also ensure that you get enough protein every day. protein is an important nutrient for human skin. With enough protein, you can avoid enviing other people's skin. So you should eat a cup of whole milk and an egg every morning. No more than two eggs a day, and eat more fruits in summer. You can eat more bananas, lychees and longan. These foods are rich in nutrition and high in calories.
Question 3: Go to the gym at 6 am. What should I eat before going to the gym, because I have no strength. Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and loud voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
The fifth is to prepare a cup of green tea water before going to bed every day (don't lose weight, drink boiled water). The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, you will certainly develop yourself into a tall, capable, handsome, elegant, graceful and graceful situation in less than three to five years, and the elegance of the seven fairies is revealed in your gestures, so that all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
Question 4: What should I eat before getting up and exercising in the morning? Eating bananas before exercise in the morning can prevent dizziness.
For a person who likes to exercise in the morning, you must eat something delicious and digestible, such as bananas, raisins, high-carbohydrate sports drinks and so on. Exercise again after 30 minutes. Don't eat fat and protein food. Because these foods are not easy to digest.
Although monosaccharide foods such as syrup and orange juice are easy to digest, they will lead to a sharp rise and fall in blood sugar in the body, making you feel tired. So don't drink sugar water, honey and the like.
Fasting exercise can lead to dizziness, even vomiting, "exercise hypoglycemia" and even TV syncope; Exercise immediately after meals can lead to stomach pain and even vomiting. If you exercise within one hour after waking up, you must eat food with 200-300 kilocalories.
For friends who want to lose weight, they may think that running on an empty stomach after getting up in the morning, after a night of digestion and absorption, blood sugar is low, so that the body can directly call fat when exercising. This statement is wrong. The body always needs sugar to decompose and supply energy, and the first thing to do is blood sugar. If the blood sugar is too low and the body can't get energy in time, it will produce syncope, which will greatly reduce the intensity of exercise and fail to achieve the purpose of exercise. On the contrary, eating bananas and carbohydrates properly before exercise, on the one hand, ensures the full supply of blood sugar, on the other hand, the decomposition of sugar can promote the burning of fat.
Question 5: What should I eat after breakfast in the morning? This is to supplement the energy consumed at night and provide energy for a new day. Besides, you should have a good meal after exercising in the morning. Eat more high-protein foods, such as eggs, milk, walnuts, bread, etc.
Question 6: What do you eat and drink hot water before exercise in the morning, or eat less ~ ~ ~ before running? You can eat an egg, then drink some milk, and then add some vitamins and glucose, so that you can supplement some trace elements lost during running in advance, which should make your body feel better.
Question 7: What do you eat every morning during muscle exercise? High-protein food+right amount of carbohydrates, eggs, lean meat, etc. Fish is the best! Carbohydrate steamed bread and bread are ok. If you exercise hard, you should take in a day's protein according to your weight. For example, if you weigh 80 kilograms, you can consume 80 ~ 100 grams of protein. If you eat fish, check how many grams of protein a catty of fish contains, and just calculate how many fish you should eat. After training, you can't eat too little or too much protein. Without muscles, you will be slow and tired.
Question 8: What do you do to lose weight early in the morning? What do you want to eat? I am a fitness instructor. Let me give you some advice. Weight loss and fitness is a combination of aerobic and anaerobic, and it takes time to stick to it, not to say that you can lose weight wherever you practice. Those who boast that you can lose weight quickly are unreliable. Even if you lose weight, it is easy to rebound. Only sports are the most reliable.
First of all, aerobic exercise 1, running: 3000 meters per day should not be less than this number, and the speed should be reasonably fast, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer or the speed is faster. (Generally, it is necessary to ensure that the time is more than 30 minutes, because it is fat that starts to be consumed after 20 minutes. It is recommended that the landlord drink a small amount of water after running and during running, and must not drink a lot of water. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.
Abdominal exercise is essential every day, and abdominal muscles belong to the core muscle group. You can practice the whole core muscle group in the following ways. 1. Front board posture: Push-up posture, with arms on the ground, elbows bent, right under the arms, weight on the forearms, body in a straight line from shoulders to ankles, supporting core muscles and tightening abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 30 seconds, but you can rest for 5 seconds to continue doing it) 2. Side plate posture. 3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first.
There is also a squat with self-weight: the body stands straight, the feet are shoulder-width, the arms are stretched forward and shoulder-height, the core muscles are tightened, the lower back is naturally arched forward, the body is lowered as far as possible, the knees are bent backwards, the arms are kept in the same position from beginning to end, the upper thighs are parallel to the ground, or lower, and the whole movement center of gravity is on the heel rather than the toes, and the body is as straight as possible. Pause 1, then stand up slowly and return to the starting position. Repeat this for 5-8 groups and rest for 30 seconds, at least 4 groups.
Of course, the popular abdominal ripper on the Internet is also a good choice.
Push-ups are a good way to exercise your chest muscles and arms. Adjust the distance between palms. The closer you get, the more you practice your arms. 15~20 once, then rest for 30~60 seconds, then continue, and strive for 3~4 groups.
It's a good method to practice pull-ups with wide shoulders, but this movement can't be done without considerable strength and has no effect. It's better to practice others first.
After exercise, you can eat some fruit. Try not to eat after 10 at night. Going to bed before 12 at night and getting up at 7-8 in the morning can give you a lot of stretching and make your bones and muscles stretch well. What you have to do after getting up is to drink about 300~400ml of boiled water. When you get up, it's time for your body to detoxify and need water. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner is about 7 o'clock. .
These are just some simple sports knowledge. If you have other questions, please adopt this question, and then post and click on my avatar to ask me for help. Not easy to answer, please understand, thank you. Your adoption is the driving force of my service.
I wish you a happy life and success in losing weight. . .
Question 9: What to eat or drink before and after exercise in the morning is better for your health? Brush your teeth and wash your face before exercising in the morning, and then mix it with a cup of pure water, and you can exercise in ten minutes. After exercise, you can have breakfast in twenty minutes. It is best to choose starchy food with half a catty of milk.