Do you also have such confusion when exercising:
Whether you are a fitness white or a fitness OG, master the following dietary principles and cooperate with reasonable fitness exercises to make your effect more obvious.
▍ First understand what is the effect of fitness?
Some people want to make their bodies healthier and more energetic through fitness, some people want to build a more perfect body shape through fitness, and some people simply regard fitness as a hobby or lifelong career. No matter which one you are, most people are most concerned about how to lose fat and gain muscle through fitness healthily and effectively.
Reducing fat and increasing muscle depends on the combination of exercise and diet. In sports, you can go to the gym and ask a professional personal trainer to help you make plans and carry out sports training. Together with the dietary guidelines we will share next, you can achieve the desired effect more healthily.
▍ Fat-reducing articles
There is a concept, let's make it clear first. Understand this concept, it is not easy to be fooled by weight loss products ↓
We want to lose weight, not lose weight. Of course, if the fat is lost, the natural weight will drop; But to lose weight, you don't have to lose fat, it is likely to reduce water and muscle.
Here, many weight-loss products nominally help many customers lose weight. In fact, there is no "exercise" in body fat, which will lead to easy weight rebound in the long run and lead to diseases. This also shows that many people themselves don't understand this concept, so they are easily fooled. Weight loss can be achieved through hard work, and professional methods are needed besides hard work.
The same weight, different body fat, there will be great differences in body shape.
Is that clear? Reducing fat is what you want. Is it difficult to lose fat? In fact, understanding such a rule will be very helpful for you to lose fat.
As we all know, among the seven nutrients, only three nutrients have the ability to provide energy for the body. These three nutrients are carbohydrate, fat and protein.
Productivity consumes energy, and the body's energy consumption of these three nutrients follows a certain order.
The body will consume carbohydrates first, followed by fat and protein. What do you mean? That is to say, if you want to consume body fat, you need to consume carbohydrates in your body first.
So if you want to lose fat, the first step must be to reduce the intake of carbohydrates.
Someone here asked, why don't I just not eat carbohydrates during my fitness?
My answer is no! Although it is necessary to limit the intake of carbohydrates, it is also necessary to meet the energy needs of the basic nervous system and the brain, because the brain and nervous system need to rely on carbohydrates for energy supply. But this amount doesn't need much, and tens of grams of carbohydrates can be enough every day.
This is why students who take exams and workers who often use their brains should eat more high-quality carbohydrates, otherwise they will be prone to fatigue, dryness, depression and poor health, which will lead to a series of physical diseases.
The second step is to reduce the intake of carbohydrates and fats, while increasing the intake of protein.
Why increase protein's intake? On the one hand, it is because the body will lose protein in the process of decomposing fat, which will lead to decreased muscle mass, decreased immunity and easy fatigue. So in order to avoid the loss of protein, we need to increase the intake of protein. On the other hand, after the loss of protein leads to the loss of muscle mass, the weight is more likely to rebound.
The third step is sweating and aerobic consumption during exercise. In order to maintain normal body functions, extra vitamins and minerals, such as vitamin C/E/B and calcium, magnesium, zinc and selenium, should be included in the body-building diet.
The intake of these trace elements is suggested to be supplemented directly from nutritional supplements.
Do you remember? Here are some examples of diet:
You can eat three meals a day like this:
? A cup of formula milk+a small piece of whole wheat bread+an egg+some fruit in the morning. If you feel hungry, you can add boiled vegetables, boiled shrimp or peeled chicken breast.
? Lunch steamed fish+boiled vegetables+broccoli chicken breast (peeled) or add some beans. Try not to eat staple food, but if you are really hungry, you can only eat fist-sized whole grain rice (remember not to eat polished rice).
Office workers should also avoid adding high-carbohydrate foods at lunch. Please choose a good salad for takeout, but don't dip it in salad dressing.
? You can eat boiled shrimp/chicken breast/beef+vegetable salad for dinner (except avocado and durian with high fat content). If you are really hungry, you can only eat miscellaneous grains rice the size of a fist. But it is recommended not to eat staple foods such as rice.
Never eat these foods with high carbohydrate content in daily life: snacks, cakes, desserts, carbonated drinks, etc. It is also best not to eat rice, the effect will be better. If you are really hungry, you can only eat a small bowl of miscellaneous grains rice.
In addition, it is worth noting that drinks containing high-quality protein, such as high-quality protein powder drinks and peptide drinks, should be replenished within half an hour after exercise, and the amount should be controlled within 300ml.
The above recipes are for reference, and the list of ingredients is endless. Everyone should abide by the rules of limiting carbohydrate intake every day.
Increase muscles.
Please pay attention to the following methods to gain muscle and lose weight, and you must cooperate with the exercise methods of professional fitness coaches to achieve the effect.
There are two kinds of muscle gain. One is a very thin person who gains muscle, and the other is a friend who has no problem in weight and body shape but just wants to gain muscle and shape.
In the first case, people need to increase the intake of carbohydrate, eat less and eat more meals, and at the same time increase the intake of protein.
In the second case, people can maintain a normal diet (including high-quality carbohydrates) and increase their intake of protein on the basis of the normal diet.
Yes, yes, the process of gaining muscle will be accompanied by a slight increase in fat, which is why every fat person is a potential stock.
In either case, you will sweat and consume oxygen during muscle building. In order to maintain normal body function, you also need to pay attention to take in extra vitamins and minerals, such as vitamin C/E/B and calcium, magnesium, zinc and selenium.
And within half an hour after exercise, we should also replenish the drinks containing high-quality protein in time, and the quantity should be controlled within 300ml.
In fact, many friends pay great attention to the grams and calories of food during exercise, and are extremely sensitive to those numbers and ingredients, as accurate as experiments. There is no need to be small and beautiful. As long as you master the general direction and body laws and stick to them, you will see great results. But if you indulge your laziness, you can only continue to be lazy and continue to gain weight.
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