Yes, the meaning of the sentence "practice three points and eat seven points" may not mean that training accounts for three points and diet accounts for seven points in our training effect. The so-called eating should also include rest. The reason why we say that we should eat seven points is just to tell people that fitness depends not only on training, but also on our diet to have better results.

First, increase muscles.

Generally speaking, for those of us who want to gain muscle, the quality of protein we eat should be related to our own weight. If you want to have a better muscle building effect, you should eat 2g times your own kilogram of protein every day.

In other words, we need about 2g protein per kilogram of body weight every day. If you eat more protein blindly, not only will you not have a better muscle gain effect, but it will also cause greater burden and harm to your body.

In addition, we also need to know that eating protein alone is not enough to gain muscle, and we should also eat enough carbohydrates.

Because carbohydrates are the key to our muscle absorption, without this key, our muscle absorption efficiency of protein is relatively low.

Generally speaking, we need to eat twice as much carbohydrate as protein, so that our muscles can better absorb protein. In addition, we also need to ingest various other nutrients needed by the body.

Second, reduce fat.

Generally speaking, the less energy consumed in daily diet, the more energy consumed in exercise, and to some extent, the better our fat-reducing effect will be.

Extended data:

Diet is strictly controlled. There is a saying in the fitness circle: three points of fitness depend on practice and seven points on eating. It can be seen that diet plays a very important role in fitness effect. The correct diet means balanced nutrition, balanced supplementation of protein, fat and carbohydrates, and intake of dietary fiber, vitamins and various minerals.

1, add more protein: If you want to have a better figure, protein is an essential nutrient for gaining muscle or losing fat. Protein has a higher satiety, which can help you reduce your calorie intake. In addition, protein is also an essential nutrient for muscle synthesis. So supplementing protein can make you have a better figure.

2. Maintain nitrogen balance: After protein is ingested, the body will decompose protein into amino acids and small molecules, most of which are used to repair muscles and make them grow. Adults need to consume a certain amount of protein per kilogram of body weight every day in order to maintain the normal level of protein metabolism. If the intake of protein is insufficient, the human body will be in a "negative nitrogen" state, leading to muscle decomposition and muscle loss.

3. Increase satiety as much as possible: In the choice of food, try to choose foods with low calories and long satiety, such as the aforementioned protein and coarse grains.

The intake of protein will also cause food thermal effects on our bodies and improve our metabolism. After ingesting protein, the basal metabolic rate can be increased by 30% and maintained for 65,438+00 ~ 20 hours.

Protein not only comes from fitness partner protein powder, but also comes from our daily diet. Common meat, eggs, milk and bean products are all sources of high-quality protein, and these foods are more easily absorbed by the human body.

In the choice of diet, we should also try to choose natural ingredients. The fewer processing procedures, the healthier the food, and a certain amount of fruits and vegetables need to be supplemented every day. Only by controlling your diet can you get twice the result with half the effort and shape your body more easily.

How to arrange your own fitness diet during fat loss and muscle gain?

Phoenix. Com- It is said that three points of fitness depend on practice and seven points on eating. How can diet be more effective for fitness?