3 Key exercise and diet tips, we still have some things to pay attention to when warming up. Many people choose this sport when they lose weight. Proper exercise is good for health, and they should also pay attention to their breathing frequency during exercise. Now share three key exercise and diet skills and techniques.

3 tips for key exercise and diet 1 fitness! It is definitely the biggest test of endurance and perseverance. Physical improvement can make you more confident, and a healthy body outside your appearance is the only way to prolong your life. Whether you want to be a hero this summer or a fresh meat dish of a bullet shark, you can sweat profusely in the gym, and at the same time, with proper diet, achieve the maximum perfect posture that complements each other and become a confident man that everyone admires.

How to make effective use of sports diet, you must know the following dietary tips before, during and after exercise!

Tip before exercise: eat first, then eat!

Eat a small amount of food before exercise, just like a car needs gas to move forward. Never exercise on an empty stomach to avoid danger during fitness. You can eat foods with high carbohydrate and low fat. In the process of exercise, these foods will be converted into liver sugar needed by the body, which will strengthen the muscles of the whole body, such as bananas, apples or nuts, which are all good choices.

Tips in exercise: replenish enough water.

During exercise, you should drink 120 ml to 150 ml of water every minute, and supplement sports drinks containing electrolytes as appropriate. In addition, it is absolutely not suitable for drinking ice water during exercise. Although ice water tastes fresh, it is easy to cause digestive system problems.

Tips after exercise: Step by Step Diet Rules

Hunger after exercise always makes people have an appetite, but the impulse to eat whatever you see will make the previous painstaking efforts fall short! The expert's suggestion is to add some aerobic drinks after exercise. You can eat more alkaline foods such as fruits and vegetables within 15 ~ 60 minutes, so that muscle blood sugar can be restored to the maximum extent, and protein should be eaten with carbohydrates after 1 hour to strengthen the synthesis of muscle blood sugar.

Follow the steps of fitness retraining diet mentioned above step by step, and I believe that I will soon have a good figure to dominate the summer!

Liu Yang, vice-president of China Cuisine Association and an expert in catering operation for the 2008 Beijing Olympic Games, pointed out that people will consume certain carbohydrates, fats, protein, vitamins and water during exercise, and these substances mainly come from diet. "Only by eating well and drinking well can we ensure the normal operation of all parts of the body and ensure a good exercise effect."

Eat well to exercise well.

Exercise is inseparable from diet and nutrition. Liu Yang, vice-president of China Cuisine Association and an expert in catering operation for the 2008 Beijing Olympic Games, pointed out that people will consume certain carbohydrates, fats, protein, vitamins and water during exercise, and these substances mainly come from diet. "Only by eating and drinking well can we ensure the normal operation of all parts of the body and ensure a good exercise effect".

A recent survey in the United States also pointed out that 85% of people's exercise effect is related to diet and nutrition. Only reasonable nutrition can promote muscle growth and achieve the purpose of exercise. Many fitness coaches also put forward the view that "half depends on practice and half depends on eating" to make people pay attention to sports diet.

Exercise is closely related to diet.

"Every sport has different dietary needs, and a reasonable and scientific diet will make the exercise more effective." Liu Yang said that in daily life, people want to achieve different exercise effects and adjust their diet.

Practice strength and make up for protein.

In order to build strong muscles, people often do strength training such as dumbbells and barbells. This kind of exercise requires a lot of exercise, heavy load and protein. In order to ensure sufficient energy, protein of 1 g-1.5 g should be consumed per kilogram of body weight, and high-protein beef is a good choice. He also suggested that people eat more beef tendon, fish belly, tenderloin, clams, conch, mussels and low-fat yogurt, because they can better help muscle tissue grow.

Learn to dance and often eat rice.

Gymnastics and dancing should be the first choice for people who want to keep fit, but this kind of exercise does not consume a lot of fat. Therefore, in the diet, the intake of calories and fat is lower, and carbohydrates are mainly used to provide energy. Rice is the best food to supplement carbohydrates, which can make you more energetic in exercise.

Love to play ball and drink more soup.

Table tennis, badminton and tennis can exercise people's reaction speed and flexibility. Besides normal diet, you can drink more soup, which is rich in calcium and some amino acids, which is more helpful for exercise. Because these exercises make people's eyesight tense, they should also give enough vitamin A or carotene, and take cod liver oil appropriately when necessary.