Song Zeng, the former deputy director of the Department of Health, pointed out in the book "21KLOC-0/Full Balance Slimming Law" (raw water) that only by mastering the "food" machine and "time" machine can we get twice the result with half the effort. He suggested that the timing of exercise should be aerobic exercise in the morning and moderate-high intensity training or muscle strength training in the afternoon. In addition, sleep at least 6.5 hours, 1 1 point.
Proper allocation of exercise time can achieve better weight loss effect. Song pointed out that aerobic exercise in the morning can achieve the best effect of "burning fat". Because after a night's rest, the mental state is the best, coupled with an empty stomach in the morning, blood sugar is relatively low, at this time, sports will start the biochemical reaction of sugar regeneration, and the fat reduction effect is the best.
But please note that if you want to engage in high-intensity exercise in the morning, I suggest you eat some high-quality food, especially friends with blood sugar problems are not suitable for fasting exercise. Be sure to eat a small amount of starch food first, and it is best to bring some snacks when exercising, otherwise there is a risk of hypoglycemia. In addition, it should be noted that if you exercise excessively in the morning, it will cause muscle loss. S.Ireine said.
In the afternoon, you can choose to do moderate or high-intensity training or muscle strength training, which can exercise your muscles best. Studies have found that exercise intensity and endurance in the afternoon are better than in the morning. However, Song reminded that at any time, everyone should not exercise excessively.
"Drinking water will make you fat" is caused by low basal metabolism. Many obese friends say that "drinking water will make you fat". Why? It is impossible to gain weight by drinking water, but obese people will gain weight by drinking water because of low basal metabolic rate, low calorie consumption and high calorie storage efficiency. So if you want to lose weight, you must pay attention to the importance of rest and sleep, and you need to rest in time.
Song suggested that the best bedtime is before 1 1 in the evening. If you want to lose weight every day, it will take at least 6.5 to 8 hours. If you sleep for more than 8 hours, it will cause another oxidative stress to your body, which is also unfavorable for weight control.
You should not only sleep long enough, but also sleep at the right time to avoid steroid accumulation. Some children will argue with their parents that sleeping at night 1 1 is not the same as sleeping until noon at three or four in the middle of the night. However, Song explained that even after sleeping for seven or eight hours, it is still harmful to the "hormonal rhythm" of the body.
This is because at night, the concentration of adrenal cortisol will gradually decrease, and the body will enter a state of preparation for rest. At this time, the concentration of growth hormone will gradually increase. The peak time of growth hormone secretion is about 9 pm to 9 am the next day.
If we still have a lot of work pressure, extra travel, dating, or our own living habits, such as watching TV, reading books, or skateboarding at night and staying up late, then our adrenal cortisol will be secreted all the time, so that you can have the spirit to engage in these activities.
Always staying up late is similar to taking steroids for a long time, staying up late without rest, making adrenal cortisol continue to act. Adrenal cortisol is actually a steroid. Everyone has heard that steroids can cause side effects such as buffalo shoulder, big belly and moon face. People who stay up late for a long time will secrete adrenal cortisol, which is equivalent to taking steroids for a long time. Even if they eat less (referring to dieting), these posture changes will occur.
Furthermore, adrenal cortisol is also a stress hormone, which will greatly reduce the metabolic rate of your main organs. At the same time, it will consume protein and convert it into glucose, providing our body with energy to cope with stress. On the other hand, the secretion of adrenal cortisol will also make the body think that it is in a state of "the enemy is coming to attack you". At this time, the natural reaction of the body is to store energy as much as possible, which is probably why you can't lose weight anyway!