Myth 1: As long as you exercise more, you can lose weight. Exercise can consume calories in the body, but the effect of losing weight by exercise alone is not obvious. Research shows that even if you keep exercising for a few hours every day, as long as you drink one or two cans of drinks or eat more biscuits, your hard-earned weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments from the diet.
Myth 2: The greater the exercise intensity, the better the weight loss effect. Many people take the way of increasing exercise intensity, that is, overload exercise, in order to achieve the goal of losing weight quickly. In fact, a lot of exercise can not only lose body fat, but also damage health.
First of all, when doing a lot of exercise, the cardiac output can't meet the body's need for oxygen, leaving the body in an anaerobic metabolism state. During anaerobic metabolic exercise, the body can't use fat to obtain energy, but mainly releases energy by decomposing sugar stored in the body. Therefore, when you do a lot of exercise, fat can't be used, and your body will also produce some acidic substances, which will reduce your exercise endurance and make you exhausted.
Secondly, this kind of exercise is uncomfortable both physically and psychologically, which violates the principle of pleasure and comfort, and it is difficult to last, which is one of the reasons why some people lose weight repeatedly.
Myth 3: You can lose weight by sweating more during exercise. Many people think that sweating more helps to reduce clothes, but it is not. People can only consume a small amount of calories when sweating. People only lose weight temporarily when they lose water, and normal weight loss refers to fat reduction. "You can lose weight by sweating every day" means that you should exercise properly every day and consume a certain amount of calories, so that you can lose weight and stay healthy.
Myth 4: If you extend your exercise time, you can eat more food. If you want to eat more food, there is nothing wrong with extending aerobic exercise time occasionally, but if you form a habit, the result can only be harmful. If you often use prolonged exercise as an excuse for overeating, you have actually put yourself in an overtraining situation, and your body has no time to recover from overtraining fatigue. When the body can't adapt to training, it is difficult to achieve the goal of reducing fat, because overtraining will lead to excessive secretion of catabolic hormones and attach to muscles, making it impossible to synthesize them. Therefore, people who often eat too much food in one meal should slightly increase their intensity in the next aerobic exercise or reduce their calorie intake in the next meal.