1, how to control diet
Some experts say that the best time to eat is when we feel hungry, and the body will send a signal telling us that we should supplement nutrition and energy. But the problem is that some people often feel hungry habitually (in fact, they don't really need to supplement nutrition) and then chew a pile of high-calorie food, which is also the reason why many people get fat.
Have breakfast within one hour after getting up.
In fact, the best time to eat is when the body is the most active and the metabolism is the most vigorous. Therefore, when you get up in the morning, you should supplement a rich breakfast. When I woke up, I didn't eat for almost ten hours. My body has no energy to replenish, and my cells have run out of energy. So at this time, the body urgently needs to replenish energy. And in the morning, the body needs to supplement a lot of nutrients, especially protein, because protein can't be stored in the body, and it has been recycled and absorbed by hair, skin and nails. , or used to produce antibodies against bacteria invading the human body.
Breakfast supplements energy, and the body will consume more energy for the nutrition of muscle tissue. The time to get up varies from person to person, so there is no fixed time for breakfast. Eat breakfast within one hour after getting up. Many people don't eat breakfast, which is actually a mistake. Japanese sumo wrestlers don't eat breakfast because it helps to gain weight.
Myth 1, Can fasting exercise reduce fat faster?
Such as yoga, jogging and other not very strenuous exercise, can be carried out on an empty stomach. At this time, the content of glycogen in the body is relatively low. After exercise, it will stimulate the body to mobilize more fat to supply energy, and the effect of reducing fat is better than after meals. But don't exercise if you have obvious hunger. If it is more intense exercise, such as high-intensity aerobic interval, strength training and so on. It is not recommended to do it on an empty stomach. After a large amount of glycogen is consumed in the body, it is easy to cause hypoglycemia reactions, such as dizziness, fatigue and palpitation.
You know, "fasting exercise" does not mean complete exercise on an empty stomach. Only a banana or a piece of bread can replenish enough water to better maintain the blood sugar balance in the body and burn fat efficiently!
Myth 2. Is it easier to lose weight without eating after exercise?
Starving yourself after exercise will not only enhance the slimming effect, but will damage your muscles! After exercise, especially if the amount of exercise exceeds 65,438+0 hours, you must replenish nutrition and water for your body in time. Suitable foods include carbohydrates, such as oats and bread, juice and milk. Because your body will lose a lot of water and electrolyte during exercise, and it will also consume a lot of liver sugar. If it is not replenished in time, sports injury and fatigue muscles can not be repaired in time, which will lead to muscle loss and injury over time.
Myth 3. Is sports drink a must?
You see, it's been calculated by a shrewd businessman again. Sports drinks are really not designed for people like you and me who jog or walk fast every day 1 hour. You really only need to drink some mineral water to make up for the sweat and electrolyte you shed. You know, the sugar content of sports drinks is not low. Usually drinking a bottle of 500ml sports drink is equivalent to eating 15~40g of sugar, which is real calories, equivalent to running for 20 minutes in vain.
Myth 4. Is it better not to eat fat for three hours before exercise?
People used to think that glycogen was the "protagonist" of athletes' energy. Therefore, many people advocate eating cereals, potatoes, citrus fruits and so on. Three hours before exercise, let the energy be stored in the liver in the form of glycogen for later use.
The latest point of view is that it is more important to accumulate fat for muscles than to store glycogen in terms of exerting basic physical strength and endurance. Experiments show that the ratio of sugar, fat and protein consumed by a person in maximum intensity training is: 47: 49: 3 for male athletes; The female athlete is 33: 6 1: 2. It can be seen that both men and women consume the most fat, not sugar, when engaged in large-scale sports training, so more attention should be paid to fat supplementation. With the help of estrogen, women can easily convert fat into energy. Therefore, under the same conditions, female athletes with high fat metabolism are more competent for endurance sports.
In addition, when doing a lot of exercise, people have a unique mechanism for fat metabolism. For example, the fat ingested by ordinary people becomes fat globules in the blood and is absorbed by the heart, muscles and adipose tissues, because the insulin in their blood reaches its peak first, and after glycogen is consumed first, the fat is stored in adipose tissues when it is too late (or unnecessary) to use.
2. Exercise method
Insist on proper riding, correct riding posture and moderate cushion height every day, which is not only good for perineum, but also helpful for penile erection. Some surveys have found that male cyclists have the best erectile function. Huang Guangmin said that the causes of erectile dysfunction are complicated, besides emotional and psychological factors, there may be pathological reasons.
It is also said that the central pedal of the foot will massage Yongquan point, which can improve the regulation of urogenital system. However, Huang Guangmin explained that Yongquan point is on the front foot instead of the instep, and pedaling with the instep will not play the role of massaging Yongquan point. Huang Guangmin particularly emphasized that many people think that as long as they ride bicycles, they can achieve the purpose of exercising. But in fact, the exercise effect of different riding methods is very different.
There are two main ways to ride a bike. The main purpose of leisure cycling is to relax muscles and deepen breathing, thus alleviating physical and mental fatigue. There is also a training riding method, that is, the riding speed is stipulated every time, and the riding speed is controlled by one's own pulse intensity, which can effectively improve cardiopulmonary function and exercise one's cardiovascular system.
According to experts, cycling can be used for strength, speed, endurance and other aspects of training: strength training through climbing; Ride fast on a flat road for speed training; Long-term low-speed riding for endurance training; Mixed training is a combination of the above three ways.
From the point of view of aerobic exercise, there are two ways to achieve ideal exercise effect by riding. One is to mobilize yourself to a certain intensity, so that your heart rate is between 120- 180, and insist on endurance training for more than 30 minutes at this heart rate. The other is to ride fast for a short time, but this way requires aerobic exercise (slow riding).