How can you not practice abdominal muscles and mermaid line? It may be caused by high body fat.
Nutritionist Lin said that moderate fitness and weight-bearing training really help to exercise muscles and make the body thinner. For people with high body fat content, although they have exercised their posture through exercise, their subcutaneous fat will be slightly reduced and their posture will become tight. However, visceral fat still sticks to the periphery of abdominal organs like stubborn rubber candy.
Therefore, people who have excessive visceral fat and no obvious reduction in subcutaneous fat will naturally lose the effect of muscle training if they simply hope to achieve the goal of shaping abdominal muscles through weight-bearing training without properly controlling diet and fundamentally reducing body fat. Therefore, in view of the above ethnic groups, in order to successfully "show off the belly" and make the lines look smooth, the first thing to do should be to actively reduce the visceral fat and subcutaneous fat in the body.
Want to "show your belly" successfully? First find out the three main culprits of abdominal fat accumulation.
What should I do to get rid of visceral fat? Nutritionist Lin explained that just as Rome was not built in a day, the excess body fat in the human body was not formed in a day. In fact, the main culprit leading to body fat accumulation is related to improper diet and living habits. Therefore, in order to bid farewell to body fat successfully, we must first correct the following three culprits:
The culprit 1/ Stress and lack of sleep:
Modern people often need to work overtime and stay up late to cope with the pressure of busy life. In order to meet the needs of the human body, the body's endocrine will secrete related hormones to adapt. As far as adrenal gland is concerned, it will increase the secretion of "stress hormones" such as cortisone, so as to maintain the body's due physical strength and maintain its best performance.
However, stress hormones can also increase the blood sugar concentration of human body, reduce the rate of fat decomposition in the body, and make it difficult to decompose abdominal visceral fat. In addition, insufficient sleep time will reduce the secretion of "leptin", which is more likely to lead to the irresistible charm of food and the increase of food intake. The food eaten is not easy to be converted into calorie consumption, forming fat accumulation in the body.
The culprit 2/ How many high glycemic index foods have you eaten:
Foods with high sugar index, such as noodles, cakes, porridge, reduced juice, sugary drinks, etc., are mostly particularly delicious, and it is easy for people to stop one after another. However, it is worth noting that once these foods are eaten, they will be quickly digested and absorbed by the human body and converted into blood sugar, which will make the blood sugar concentration in the body rise rapidly, even higher than the body needs. Excessive blood sugar, when useless, will be converted into adult fat and stored in internal organs or subcutaneous tissues. Therefore, people who like to eat foods with high glycemic index in their daily diet tend to have higher visceral fat index.
It is generally recommended that friends who have exercise habits and want to get rid of body fat should try to avoid eating high-sugar foods on weekdays and choose fruits and vegetables, nuts and seeds with low sugar content, which are rich in high-quality protein food. Especially within 1 hour after exercise training, try to choose whole grains for carbohydrate supplement, and at the same time, take them together with high-quality protein and good oil, which can naturally help reduce abdominal fat and cultivate obvious muscle lines.
The culprit 3/ Don't eat after exercise:
Although eating less after exercise does help to reduce body fat. But relatively speaking, reducing body fat will also cause muscle tissue loss. Therefore, if you don't eat after exercise, it won't help your body's muscle line exercise. Moreover, if you don't eat after exercise, your body is more likely to feel tired when you consume too much energy, and it will even affect your exercise and performance in the next few days.
There is a trick to call out the hidden abdominal muscles ~ learn 5 tricks to lose weight and "show your abdomen" all your life!
Nutritionist Lin also mentioned that in order to make the effect of fitness and retraining better, it is suggested that people should learn the following five dietary tips in addition to active exercise:
Protein's 1 trick/correct supplement: Appropriate supplement of protein is beneficial to the decomposition of essential amino acids, thus assisting muscle synthesis, maintaining the balance of information transmission in the brain and stabilizing emotions. In the choice of food in protein, it is suggested that white meat such as fish and chicken, eggs and soybeans should be the main intake sources.
The second trick/choose low-sugar fruits: kiwi, guava, orange, cherry, apple, orange, cherry and so on. They are all good choices for fruits with low sugar index. In addition, in order to avoid the rapid rise of blood sugar, it is suggested that when eating fruit, contact with fruit juice as little as possible and choose more fresh fruits that can eat the original food; At the same time, avoiding overripe and relatively sweet fruits helps to keep blood sugar stable.
The third measure/supplement whole grain vegetables: Eat more whole grains such as brown rice, purple rice and oats in your daily diet, and ingest natural gamma-aminobutyric acid (GABA), multivitamins B, and minerals such as magnesium and calcium, which will help to relax your stress and mood. In addition, the rich dietary fiber in vegetables and whole grains can stabilize blood sugar, increase satiety and reduce fat accumulation; Moreover, phytochemicals in vegetables are more helpful to metabolize a large number of free radicals produced after exercise.
The fourth measure/eat good anti-inflammatory oil: proper intake of fish oil, linseed oil, olive oil and coconut oil, and supplementation of Omega-3 fatty acid oil (omega-3) will not only help to improve negative emotions and resist depression; In the dietary supplement of exercise training, anti-free radical and anti-inflammatory after exercise is also a good choice.
The fifth measure/Far pressure, bad mood: In addition to exercise and fitness, go outdoors for a walk on a regular basis. In other words, listening to music at home, changing the environment, adjusting the mood and relaxing the nervous mood are all good ways to maintain mental health, which is also conducive to the continuous maintenance of retraining.
Nutritionist Xiao:
Finally, I want to remind you that if you want to lose weight successfully and change your figure, you should not be impatient and eager for quick success, but step by step. In addition to eating less and exercising more, it is suggested that you may wish to seek the assistance of professional nutritionists and fitness coaches in time to find out the causes of obesity, which will be more helpful to the process of losing weight and shaping.
Modern people often need to work overtime and stay up late to cope with the pressure of busy life. Rich dietary fiber in vegetables and whole grains can stabilize blood sugar, increase satiety and reduce fat accumulation; The phytochemicals in vegetables are more conducive to helping the human body metabolize a large number of free radicals produced after exercise. Generally speaking, kiwi fruit, guava, orange, cherry, apple, orange and cherry tomato are all good choices for low glycemic index fruits.