First of all, if you have hormone problems, such as PCOS, menstrual cycle disorder, hypothyroidism, or chronic diseases, such as type 2 diabetes, or take certain drugs, etc. Then, all the methods of reducing fat may have little effect on your current state and function. It is more reliable to solve the main contradiction first and then talk about reducing fat.
After reading this article, you will get the following three messages:
Which is more important, diet or exercise? Sleep and emotional management are above diet and exercise. Balance is the key. Which is more important? Our fat reduction process is more like a black box test. What is a black box test? Black-box testing is a concept in software engineering, which means that the target program is regarded as an unopened box, and the external program interface is tested without considering the internal logic and implementation path. See if the appropriate input can produce the expected output. The same is true of our body's fat loss. We put pressure on our bodies through external effects such as diet and exercise to see if we can finally achieve the expected results. We don't know all kinds of biochemical reactions, hormone levels and nerve transmission signals in the body. You can only do the right thing and see if you can lose fat in the end. The right things include diet, exercise and other factors.
For beginners, diet cannot be overemphasized, because it is not only the need to reduce fat, but also the need for you to establish healthy living habits and ways. It is no exaggeration to say that if you eat well, eat clean, fresh and healthy, and don't pay much attention to exercise, your body will change greatly at this stage. Especially for students with a large base. Of course, the dietary change here is not to make you go on a diet, not to pay attention to your calorie intake, but more to achieve a balanced diet. In other words, most unhealthy ingredients are removed from the diet structure, and the part with unbalanced nutrition ratio is added. Generally speaking, obese people's diet is characterized by high sugar and fat, lack of protein and vegetables. Check and fill in the gaps and adjust the diet structure, and you will find that the role of diet is so obvious! But as long as the diet is reasonable, the effect in the novice period will not be particularly bad. If combined with the corresponding exercise, the effect will be better. In the novice stage, diet is much more efficient than exercise. Conversely, if you are addicted to eating, drinking and exercising, can you change? There must be, but it will be much less efficient.
At this stage, what is the goal of the movement? Cultivate interest in sports, develop exercise habits and learn correct action patterns. Sticking to exercise is much more important than your single high-intensity exercise. It is meaningful to go downstairs for a walk every day, or even stand up and move every 20 minutes to avoid sedentary.
After a period of time, the body's adaptability to diet is enhanced, and the hormone level in the body can no longer be effectively stimulated by changes in diet. The role of diet began to decline in marginal benefits. And exercise seems to become more important. What needs to be pointed out here is that exercise itself is not to lose weight. Reducing fat is just an accessory to exercise. The goal of exercise is more to improve heart and lung ability, increase muscle mass and enhance sports performance. At this stage, because there will be more variables that can be manipulated by exercise, such as the adjustment of training load, frequency, number of groups and interval time, exercise will gradually dominate, and the physical changes brought by exercise will be greater, not only limited to the reduction of fat and the clarity of muscle lines, but also many changes that you can't see, such as the improvement of insulin and leptin sensitivity, the enhancement of the ability of cardiopulmonary system to use oxygen, and the decline of resting heart rate.
Of course, all this is based on the novice stage, and your action mode is up to standard. Otherwise, the probability of increasing sports injury will be great. At this time, healthy eating is unshakable, which is reflected in eating three points and practicing seven points. In order to reduce fat and have a balanced diet, it is feasible to add or create a calorie gap slowly through training. If the body wants to change, continuous external pressure is one of the key points. Otherwise, your body is lazy. You have to give your body a reason to change.
With the passage of time, diet and exercise have been integrated into life. If you want to lose fat continuously, you can keep a slight calorie deficiency. If you are more refined, you need a more refined diet and a more scientific training plan to ensure it. Mass fitness is more about serving health, and finding a balance is the key.