I often hear many novices say that "the purpose of my fitness is to eat more and keep in good shape". In fact, no matter how hard I train, I can't make up for the indulgence in diet, especially reducing fat. We know that fat is the product of residual calories, so if you want to lose fat better, you need to control the calorie gap in your diet. The advantage of reducing fat by exercise is that it can help us improve muscle content. In the process of reducing fat, we can try our best to keep muscles to reduce fat, change body composition and make our figure more stylish, but it is absolutely impossible to offset the intake of calories with the calories consumed by exercise.
For example, running for an hour consumes about 600 calories, while a person has about 5 12 calories. Therefore, in order to shape a more perfect figure, besides exercise, we also need to make a healthier diet. Usually, you can take a diet with high protein and low carbon water, a lot of vegetables and moderate fruit, and pay attention to low oil and salt.
Myth 2: Sweating does not mean that fat is burning.
Many friends also think so. The more you sweat, the better your fat-reducing effect will be. Taking advantage of the hot summer, losing weight can get twice the result with half the effort. In fact, the amount of sweating is not directly related to the effect of reducing fat. Sweat in the human body is mainly composed of water, sodium chloride and urea. 99% of the components of sweat are water, and the biggest role of sweating in the body is to regulate body temperature.
The factors that affect fat decomposition are only the intensity and duration of exercise, and have nothing to do with whether you exercise in a hot environment. That is to say, keeping the same exercise intensity and duration, whether sweating or not, winter and summer will not affect fat metabolism. When the final products of fat decomposition are excreted through breathing, 65,438+05% are excreted, including sweating and other excretion, so it is necessary to manage diet to reduce fat.
Myth 3: Fat and muscle are two completely different substances and cannot be transformed into each other.
We want to reduce the body fat content and improve the muscle content through fitness, because the density of muscle is relatively high, and this change will make the body look more stylish and the skin firmer, and this change is carried out independently, not from fat to muscle. After many people stop training, fat will continue to grow, so some people think that muscles will become fat after stopping training. In fact, this is because the body will consume more calories during training. So eating too much will not increase fat, but after stopping training, the appetite will not decrease, and the body's ability to consume calories will be greatly reduced. The daily intake of calories will be greater than the intake of calories, leading to fat accumulation.