The secret of fat people's success in losing weight is all dry goods.

05-0214:11Show the big picture.

1, why can't I lose weight by exercising every day? (Almost 100% of dieters have encountered this problem. )

The reason is simple: you are not doing aerobic exercise, and the calories you consume are not provided by fat, but by sugar in food.

Many people who want to lose weight make a big mistake, thinking that as long as I exercise, I can consume fat. That was not the case. Fat is the body's stored energy, just like a deposit in a bank. Sugar in food is like cash in a wallet. When you spend money every day, you will definitely take it from your wallet first, which is convenient and fast. Similarly, when people exercise, the body will give priority to sugar for energy supply. Only after continuous exercise for 20 minutes, fat will slowly participate, which is why aerobic exercise must be done for more than 20 minutes.

Many people insist on exercising to lose weight every day, but what they do is not aerobic exercise, but they just consume sugar in their bodies. After that, they felt hungry and ate a meal to make up for it. Every time it forms a cycle, fat is not involved from beginning to end. The advantage of doing this is that your body will become healthier. The disadvantage is that your body can bear it, and it will be more difficult to lose weight later.

2. Can you lose weight by dieting hard?

When you overeat, your body will mistakenly think that you are in trouble, so you will save money and minimize calorie consumption. At this time, your metabolic rate will drop by 20%-30%. Therefore, people who overeat often have no energy all day. Although they eat less, their calorie consumption is correspondingly reduced. The most terrible thing is that the body will break down muscles for nutrition (I don't cherish your precious muscles at the moment, so I have nothing to say). Dieting will not only lose muscle, but also lose a lot of water. Once the food intake is restored, the body will absorb it quickly, so the weight will rebound quickly. At this time, only fat will grow, not muscle, and it will often exceed the original weight. So don't be superstitious about those crooked ways to lose weight online, which is too harmful!

In addition, eating some fat in moderation can improve people's metabolic rate and help to lose weight, so you can't just eat vegetarian dishes during weight loss, and it is best to mix them reasonably.

3, do aerobic exercise to lose weight, the more you sweat, the more obvious the effect, is that right?

This is also a mistake that many people often make. They think that the more exercise and sweating, the better the effect. Actually, this is not right. As I said before, when doing aerobic exercise to lose weight, it is best to keep your heart rate within the range of your fat-reducing heart rate. It's not good to be above or below your fat-reducing heart rate. So don't worry about how much you sweat, just make sure your heart rate is within the range of fat-reducing heart rate, and the effect is the same whether you sweat or not.

4. Which sports belong to aerobic exercise? Which sports are not aerobic? Many people have misunderstood.

Everyone knows that running is aerobic exercise, and cycling counts. Are these the only two kinds of aerobic exercise? According to the professional explanation, aerobic exercise refers to the physical exercise carried out by the human body under the condition of sufficient oxygen supply, that is, during the exercise, the oxygen inhaled by the human body is equal to the demand and reaches a balanced state. Simply put, aerobic exercise refers to any rhythmic exercise, the exercise time is generally more than 20 minutes, the exercise intensity is above moderate, and the heart rate is kept within the range of your fat-reducing heart rate, because blood can provide enough oxygen to the myocardium at this time, and oxygen can fully burn the sugar and fat in the body.

So to judge whether an exercise belongs to aerobic exercise, 1 depends on the duration, and 2 depends on the heart rate. No matter what exercise you do, as long as it lasts for more than 20 minutes and your heart rate stays within the range of fat-reducing heart rate, it is aerobic exercise. In this way, not only running, cycling, skipping, aerobics, swimming and most other sports can become aerobic exercise. The key depends on how you do it and whether you meet the above two requirements.

5. Can women have muscles?

Many girls not only smell "fat" discoloration, but also smell "muscle" discoloration. Are muscles really that terrible? First of all, we should understand that no matter whether you are male or female, fat or thin, as long as you are normal, you have 639 muscles, which are firmly connected with bones. It is precisely because these muscles contract and drive the bones that you can move freely. So it is wrong to say that Aaron Kwok has muscles and Sebrina has no muscles; The correct statement should be that Aaron Kwok's muscles are strong and Sebrina's muscles are relatively weak.

6. Does sports make you a "muscle girl"? (This is the most worrying issue for many women. )

Many girls worry that if I build muscles, how horrible it will be! Have you ever been to the gym? Countless men exercise hard, but only a few can build muscles, so you don't have to worry at all. If muscles can be developed casually, won't handsome guys run all over the street?

If you want to build developed muscles, you need to meet four conditions: adequate androgen, extremely strenuous exercise, correct training methods (heavy weight, 6- 12 times per group), nutritional supplements for 8 meals a day, and some even need a lot of hormones. Women's androgens are low due to physiological reasons. Judging from the combination of exercise, nutrition and training methods (small weight,15–25 times in each group), it is impossible to make muscles bigger, only to increase muscle density a little, that is, to gain weight, but the volume circumference has not increased. Please rest assured.

7. If you don't exercise for a long time, will your muscles get fat? (This problem is also a concern of many women. )

As mentioned earlier, muscle is an important tissue of the human body, and every normal person has 639 pieces; Fat is the accumulation of excess nutrients, mainly between the skin and muscles (see pork), just like "wearing" on the body surface. These are two completely different substances, just like egg yolk and egg white. Do you think the yolk will turn into protein? Of course not! So please relax 100. If you don't exercise for a long time, your muscles may relax, but you will never get fat. If you want to restore muscle elasticity, just keep exercising!

8. Subtract 10 kg body weight ≠ Subtract 10 kg fat.

Advertisements for diet pills love to fool you with this concept, saying that you can lose 10 kg of weight in 7 days, but never dare to lose 10 kg of pure fat. Subtracting 10 kg of body weight may include 5 kg of water, 3 kg of feces, 0.5 kg of muscle and 1.5 kg of fat. Fat density is small, like