This article is addressed to these friends. Why weight gain exercise has two important effects on weight loss after exercise, including: 1, directly consuming a lot of calories, oxidizing fat and losing weight; 2, improve the body's metabolic consumption, increase daily energy consumption, which can also achieve the purpose of losing weight. It seems that under the action of these two points, it is "heinous" for us not to lose weight after exercise. Why do many people find themselves fat after a few days of exercise? After exercise, glycogen in the body increases and water stays. In fact, the weight gain after sudden exercise is mainly not the increase of fat, but the increase of glycogen, and the water stays in the body. During exercise, we consume muscle glycogen and liver glycogen. They are the first energy-supplying substances in exercise. Some data show that their total stock in human body is between 250 grams and 400 grams ... After exercise, due to the stimulation of exercise, the body generally stores more glycogen than before exercise. Before the competition, the common classic diet and exercise arrangements for professional athletes are as follows: 6 ~ 4 days before the competition, practice with high intensity and large amount of exercise, consume glycogen as much as possible, and 3 ~ 1 day before the competition, reduce the intensity and amount of exercise, and increase the consumption of sugary food. This arrangement can make the glycogen stored in the muscle increase by 1~2 times than before, and the endurance performance in the competition is also better. After exercise, under a reasonable diet, liver glycogen will be supplemented quickly. In the process of replenishment, the body will store a large amount of water according to the ratio of glycogen: water = 1:3 (this data is based on the widely quoted experimental data of University of Michigan 193 1 year, and recent research also shows that the accurate value of this data should be 1:2.4). That is to say, if you store 100g of glycogen in your body, you have to store three times more water, which means that the total weight has increased to 400g. Generally speaking, your weight seems to increase because of the increase of glycogen and the storage of water. Replenish water after exercise. It should be noted that although it is necessary to store water according to the ratio of 1:3 during the synthesis of glycogen, this does not mean that it is best not to drink water after exercise to lose weight. In fact, if you do a lot of sweating exercise and don't replenish water, it is easy to dehydrate your body and glycogen can't be replenished. On the contrary, your body will have diseases. However, if high-intensity and intermittent strength exercises are carried out, the body needs to replenish water and carbohydrates in the water. Experiments have proved that supplementing drinks containing carbohydrates in this kind of exercise can effectively delay physical fatigue and make the exercise more lasting.