In recent years, more and more people have been working out. Many people have joined the gym and rushed to punch in as soon as they got off work. Except for a few thin people who want to strengthen their bodies and gain muscle, most of them go to the gym for the purpose of reducing fat. Many people did persist for a long time, but they didn't lose weight. ......
Reason one:
Some people go to the gym to punch in, which is really limited to punching in ... Before changing equipment, they will take some beautiful selfies, then symbolically walk on the treadmill, and then queue up when there are many people. An hour passed quickly, and finally they closed the door, took a shower and went home without practice ... Then these friends who went to the gym just wanted to feel at ease, and their diet control was not in place, so it was strange to lose weight.
You should know that "practice three points and eat seven points", whether it is to lose fat or gain muscle, diet is more important. First of all, control the intake of processed snacks, cakes, sweet drinks and other foods containing a lot of oil, salt and sugar. They are not only high in energy, but also produce toxic and harmful substances during frying, pickling and other processing processes, and their nutrients will be destroyed to varying degrees, as well as additives. Then, the three meals should be properly adjusted and reduced in proportion on the premise of ensuring food diversity. We should replace some refined rice flour with coarse grains as the staple food, eat more fresh fruits and vegetables and drink more boiled water to increase the intake of high-quality protein. Dietary Guide for China Residents recommends that we should consume more than 12 kinds of food every day to ensure the diversity of food and meet the needs of normal growth and development of human body and various physiological activities to the maximum extent, and we cannot simply cut off (or only eat) a certain kind of food.
Give you a summary of the foods that you advocate eating, pay attention to eating and try to avoid eating during the fat reduction period:
advocate
Unprocessed natural foods-whole grains (coarse grains are mostly used as staple food instead of refined white rice flour), vegetables and fruits (excluding processed fruits and vegetables such as juice, dried fruits, fried vegetables and pickles), soybeans and their products (tofu, dried beans, soybean milk, etc.). , excluding oil bean bubble, fried bean skin and various processed bean products snacks), milk and dairy products (sugar-free, low-fat milk is recommended, yogurt is the original flavor), fish.
need to pay attention to
Unprocessed meat of livestock and poultry (eat lean meat, avoid frying when cooking), eggs (boiled in water, avoid frying), whole milk (try to drink less whole milk, whole sweet milk powder and yogurt of various flavors during fat reduction), potatoes (sweet potatoes, potatoes, etc.). , can replace some staple foods, pay attention to eating when cooking), nuts, vegetable oil, fruit juice (freshly squeezed fruit juice should also be drunk less.
Try to avoid
All kinds of processed foods containing oil, salt, sugar and trans fat-desserts, sugary drinks, potato chips, ham, hamburgers, instant noodles, ice cream and so on.
Reason two:
There are still many people who exercise very seriously every time, but their activities are basically limited to treadmills, running for a while and walking for half an hour at most. In fact, for people who don't have much exercise experience and have a large weight base, brisk walking and jogging are a good start, but in order to effectively reduce fat, it is necessary to appropriately increase the intensity and time of exercise.
Then the problem is coming. What exercise is best for reducing fat? How long does it last for the best effect?
We have all heard the conclusion that "it takes more than 30 minutes to exercise to burn fat". In fact, all sports are mixed energy, and carbohydrates are the first choice for all kinds of sports, which come from the glycogen reserves in blood sugar, liver and muscle. However, the longer the exercise time, the higher the proportion of consuming fat for energy supply, because with the increase of liver glycogen and muscle glycogen consumption, fat will help as the energy reserve in the body, so we can say, "What kind of exercise is the easiest to use fat for energy supply?" -Long-term moderate-intensity aerobic exercise for more than 30 minutes ". But no matter how long you exercise, you can't achieve the goal of burning only fat.
In addition to exercise time, there is another factor that affects the energy supply system, that is, the intensity of exercise. If the intensity of exercise is too high, the body will give priority to using glycogen. For example, some ball games last more than 30 minutes, but the sports on the field are sprints and intense, so glycogen is the main energy supply; If you ride at the intensity of the Tour de France, even if you do aerobic exercise, it is not fat that is used for energy supply, so it is not that the greater the intensity of exercise, the more fat you consume.
focus
People who need to lose weight should exercise every day for 1- 1.5 hours, and do strength training at least twice a week. Moderate intensity aerobic exercise (such as brisk walking, jogging, swimming, aerobics, yoga, cycling, etc.) can be carried out every day. ), and strength training should be at least one day apart, and the whole body muscles should be exercised in stages;
For the general population, 30-60 minutes of moderate-intensity aerobic exercise every day and at least 150 minutes of cumulative exercise every week can bring various health benefits.
* The judgment of moderate intensity exercise is as follows: During the exercise, I feel my heart beating and breathing faster subjectively, and I can talk continuously with the rhythm of breathing, but I can't sing, which belongs to medium intensity; Heart rate is generally in the range of (220- age) ×60% to 80%.
Reason three:
Let's talk about the third situation first. I found a private tutor and made a detailed training plan. There are various forms of strength training and aerobic training every day, and the time is also 1- 1.5 hours. The combination of medium strength and high strength has not been ignored. It can be said that it is very professional and the diet looks very scientific. So it may be because of the hidden reason that is easily overlooked-dietary compensation.
In other words, they feel that they are hardworking and self-disciplined, so they often eat snacks from time to time after meals to compensate themselves, and then comfort themselves that it doesn't matter to eat a little after practicing hard today ... and because they often exercise in the gym, many other physical activities are subconsciously omitted, thus reducing daily energy consumption. For example, in order to save time, drive to the gym. You can also choose to drive or rub the car where you could have walked. Those who can climb stairs will take the elevator instead, and they will do less housework when they get home. I think, anyway, I have already exercised, so I collapsed on the sofa all night ... these will greatly reduce the weight loss effect!
Reason four:
The last situation is that the intensity and time of exercise are reasonable, and the diet is particular, but the weight has not changed, but it seems that I feel thinner and my mental outlook is better. This is because reducing fat, losing weight, muscle growth after exercise, fat is also reduced, and visceral fat is more, the appearance is not so obvious, which is a very good change for the body, after all, visceral fat is the chief culprit of many serious chronic diseases. Muscle is much denser than fat. Compared with the same weight, the volume of fat is more than three times that of muscle. Therefore, although the weight has not decreased, the body shape has become more compact and the physical quality has improved. This is an effective way to reduce fat. Stick to it and adjust your training and diet at any time according to your physical condition, and more fat-reducing effects will gradually appear.
To sum up, when you go to the gym every day, you must do real exercise and control your diet reasonably. Only long-term persistence can reduce fat healthily and effectively. Moreover, everyone's own conditions are different, and the speed of losing fat and gaining muscle cannot be the same. Don't compare with others, it is best to gradually explore the training method that suits you.
The purpose of exercise is not only to reduce fat and gain muscle, but more importantly, it can improve cardiopulmonary function, improve basal metabolism and protect bones and joints. Exercise is also good for cardiovascular and cerebrovascular diseases, which can reduce the risk of many tumors and improve immunity.