Fat consumption is directly related to the amount of exercise. No matter what kind of exercise or form, as long as the amount of exercise is large enough (enough energy consumption), it can promote the oxidative decomposition of fat in the body. However, the increase of muscle is directly related to the form of exercise. Generally speaking, the more strenuous exercise (such as weightlifting, dumbbells, equipment, etc. ) is necessary, the greater the stimulating effect on muscle growth, because the formation of muscle follows the principle of "use is life, use is retreat". In addition, the increase of muscle is most obvious in the early stage of exercise, especially for people who have never exercised before and are just beginning to exercise now. If you continue to exercise, that is, exercise for a long time, your muscles will not keep increasing. Therefore, the best way to solve the problem of not losing weight in the early stage of exercise is to build up confidence and continue to exercise until the weight gained by muscle can't offset the weight lost by fat, and the weight will naturally drop. At the same time, we should pay attention to choosing the right exercise form to avoid excessive stimulation of muscle growth.
Of course, it must be explained that, in any case, the increase of muscle is beneficial to health. That is to say, I have lost fat and gained muscle. Although I haven't lost weight, I still have great health benefits, at least not lower than ordinary weight loss. Regardless of health, lose fat and gain muscle. Although the weight has not decreased, the "volume" of the body has decreased, so people will appear "thinner" and more energetic.
Second, exercise does not control diet at the same time, exercise consumes energy, and diet supplements energy. The two are balanced and the weight will not drop. At the beginning of exercise, an obvious reaction of the body is to have a wide appetite and feel very hungry after exercise. If you don't pay attention to controlling your diet, you will have a big meal after exercise. So much energy intake will offset more energy consumed during exercise. For example, the heat consumed by middle-speed running 1 hour is about 350 kcal, and eating 1 steamed bread (flour weight 1 00g) or1small fried dough sticks (50g) can make up for this energy.
Therefore, in order to achieve the effect of losing weight, it is necessary to control diet while exercising and do both. Fortunately, the phenomenon that exercise makes the appetite wide open only appears in the early stage of exercise. With the development of exercise habits, that is, long-term exercise, the problem of increased appetite no longer appears. In fact, for those professional athletes who insist on training for a long time, the common problem is not overeating, but anorexia. Therefore, we should establish confidence in controlling diet in the early stage of exercise, and persistence is victory.
Third, there is not enough exercise, too little energy consumption, less oxidative decomposition of body fat, and no weight loss. People often use exercise time to measure the amount of exercise, and think that 1 and 2 hours of exercise is a lot of exercise. But the amount of exercise is also closely related to the intensity of exercise. When the intensity of exercise is very low, such as slow and gentle events such as walking, swimming, yoga and Tai Ji Chuan, the energy consumption is very small, and there is little oxidative decomposition of body fat, so it is impossible to lose weight. Therefore, when choosing sports for the purpose of losing weight, we should adopt high-intensity and large-amount sports, such as running, climbing mountains, climbing stairs, aerobics, ball games and so on.