In the process of fat hydrolysis stimulated by exercise, the most important hormones are adrenocortical hormone and paraadrenocortical hormone. Exercise can increase the concentration of fatty acids in the blood. During long-term moderate-intensity exercise, the fatty acid oxidation rate is 10 times that of normal exercise, and the fat synthesis rate also slows down. What if we increase the intensity of exercise? Of course, the speed of fatty acid oxidation will be accelerated, but the output of lactic acid will also increase. Lactic acid will reduce the rate of free fatty acids and increase the rate of fatty acids synthesizing fat. Then carbohydrates become an important source of energy. In moderate and low intensity exercise, the concentration of lactic acid in blood is very low, which has little effect on free fatty acids. In this way, the oxidation of fat will become the most important energy source, and the proportion of carbohydrates as energy sources will be greatly reduced. Are muscles bound to disappear? When we reduce calorie intake and leave the body in a state of insufficient energy, can the body still increase muscle? To answer this question, we need to know what kind of metabolic effects will occur when our body lacks enough energy. Of course, we have known before that fat will decompose as an energy source; However, the body also breaks down protein and carbohydrates. When the body lacks energy, the insulin content will be very low. At this time, the body will secrete other hormones (glucocorticoids), so that the tissues of the whole body begin to decompose and produce usable energy. Therefore, long-term low insulin and high glucagon in the body are unfavorable for muscle gain. Is it useful to supplement protein? We are often misled by some misconceptions that adding protein to our diet can prevent our bodies from decomposing protein in the process of losing weight. Is it true?/You don't say. /You don't say. Our body has three sources of amino acid energy: 1) protein in diet. 2) Free amino acids in the body (plasma). 3) muscles. Unfortunately, protein is only a small part of your diet, even if you eat a lot of protein. Therefore, eating a lot of protein during weight loss can not effectively reduce muscle loss. Free amino acids in the body are also a good source of amino acids, but they only account for 1% of amino acid metabolism, and are used up at the initial stage when the body lacks energy. The biggest energy source of catabolism in protein is muscle. When the body lacks energy, muscles break down. Adding protein to the diet can slow down the loss of muscle tissue, but it can't completely stop the loss. It is generally believed that when the body lacks energy seriously, it will consume the tissues in the body to provide energy. Therefore, it is best not to lose weight too fast, and lose weight slowly so that muscle loss will be much less. How to lose muscle? What is the reason for protein's decomposition? Of course, as mentioned above, the most obvious reason is the lack of calories intake by the body, or the calorie consumption caused by exercise. Others are the decrease of protein in diet and the lack of essential amino acids, which will increase the speed of protein decomposition. So obviously, heat is the most important factor. So when you lose weight, can weight training prevent the loss of muscle tissue in your body? Don't! Sports will reduce the synthesis of protein and increase the decomposition of protein. Exercise can also stimulate the production of growth hormone and other metabolic hormones, which can stimulate the synthesis of protein and slow down the decomposition of protein. But if cells don't have enough energy, the speed of protein synthesis will slow down and stop completely, and the speed of decomposition will accelerate. Therefore, weight-bearing training can make up for the loss of protein decomposition during exercise by accelerating protein synthesis after exercise. However, exercise can't prevent protein decomposition caused by insufficient calorie intake, because the synthesis of protein is very dependent on the calories absorbed by your body. Low-carbohydrate/high-fat diet There are many reports that reducing carbohydrates in the diet will also reduce the oxidation rate of fatty acids. Even if there are few carbohydrates in the diet or only carbohydrates that produce less insulin, a small amount of insulin is still enough to reduce the decomposition of fatty acids. Therefore, it is almost impossible for any commercial product that claims to increase fat free and oxidation to completely stop the body from producing insulin. For people who don't do exercise and training, it is almost worthless to increase the speed of fat free, because the increased free amino acids will not be oxidized by muscles, but will be used as an energy source for exercise, but they are likely to be synthesized and stored immediately. So can you lose weight, lose weight and gain muscle at the same time? Can't! If you want to burn fat, you must face the fact that you will lose a little muscle. But you can avoid a serious shortage of calories by increasing the protein in your diet, so as to minimize muscle loss. So it's best to lose about a catty a week. Another way to reduce muscle loss is to use the phenomenon that the increase of insulin after exercise leads to the increase of egg white synthesis. Two hours after exercise is the best time to stimulate protein synthesis. Absorbing simple carbohydrates (sugars) and amino acids during this period can increase the body's insulin and promote nutrients (amino acids) to enter cells. Don't waste this time. Aerobic exercise: how to improve the oxidation rate of free fatty acids? Moderate and low intensity aerobic exercise seems to be the best method. This intensity can increase adrenaline, paraepinephrine and growth hormone, and inhibit the production of insulin. This physiological state can improve the utilization rate of fat.
In short, the lack of energy caused by exercise can best help the body consume fat. This step-by-step way to lose weight is to consume the excess calories you consume through exercise, rather than relying on a special diet formula. Aerobic exercise can create the most suitable environment for burning fat in the body, so if you want to lose weight, you must start with exercise and don't stop weight-bearing training, so as to minimize muscle loss.