The first situation: people who don't exercise simply rely on diet control to lose weight.
For these people, the physical condition at the initial stage of weight loss is: high body fat rate (high body fat rate, overweight or obesity), heavy weight and low skeletal muscle content.
Through scientific diet control methods, such as low-calorie diet and low-carbon diet, the excessive body fat rate can be reduced. The decrease of body fat rate naturally leads to weight loss. This is certainly good for health.
But if dieters go on a random diet, such as blind hunger, they want to lose weight by not eating and eating less. Moreover, the means are more radical. For example, some people can eat fruit instead of three meals a day.
Then in the early stage of blind hunger dieting, you will indeed see obvious weight loss. But this decline is mainly caused by the loss of water and some nutrients, and fat will not be consumed too much, because the body's self-protection mechanism ("frugality gene") will play a role.
However, dieters can't go hungry forever and will return to a normal diet one day. At this time, the "frugality gene" is still playing a role, which will improve the efficiency of "converting calories in food into fat". So the weight rebound will be more serious. It backfired!
Therefore, for people who don't exercise, they just want to lose weight by controlling their diet. Then, because people who don't exercise have average skeletal muscle content, diet has little effect on them.
The increase or decrease of skeletal muscle mainly depends on whether you get proper exercise and stimulation. It is a common phenomenon that people who don't exercise have high body fat rate and low skeletal muscle content.
The second situation: people who only participate in aerobic exercise and only aim at losing weight.
Among these people, women who go to the gym to do aerobic exercise every day are the most representative. In addition, some people just run or take part in aerobic exercise and don't take part in other sports (interval training, strength training, etc.). ).
These people get enough exercise because they exercise regularly. Therefore, most people can keep slim. Their weight will not be very high, and many people still look thin.
But if you don't control your diet, you may have a high body fat rate. Just because you have enough exercise, you won't be obese or overweight.
Because they don't do strength training, their proportion of coarse muscle fibers is not high, and they will not be as plump and developed as strength trainers. Those middle and long-distance runners, those who often run marathons or run more than ten kilometers or dozens of kilometers, are very typical aerobic athletes: thin, lean, slender and powerful. Because of long-term aerobic training, their cardiopulmonary function will be very good.
Therefore, people who participate in aerobic exercise such as running for a long time must have better health than ordinary people who do not exercise. Insisting on aerobic exercise can basically ensure a person's normal weight and slim figure.
The third situation: strength trainer
The "strength trainer" mentioned here refers to bodybuilders who aim at improving muscle strength, endurance and girth.
When they enter the fat-reducing period, the biggest headache is: on the one hand, they need to reduce the body fat rate by increasing aerobic exercise (commonly known as "brushing fat"), on the other hand, they are afraid that a lot of aerobic exercise will cause the loss of skeletal muscle. Because the growth of skeletal muscle is a very difficult and long process.
So for them, putting too much aerobic exercise will lose skeletal muscle and not affect their health, but it is a huge loss in training.