Whether to eat more or less in fitness, with the increase of exercise, people's appetite will also increase. When exercising, you can appropriately increase your appetite according to your own amount of exercise, but you can't eat too much per meal. Let's take you to know whether to eat more or less in fitness.
Eat more or less for fitness 1 Normal diet, protein and vitamin intake are appropriate, and eat more for fitness. Fitness is to achieve health and consume body fat and calories (we usually call them calories). Every food contains different calories. If you eat more high-fat and high-calorie foods and don't consume the same amount of calories and fat when you exercise, you won't be able to achieve the goal of fitness and fat reduction.
If you are in the gym, you can discuss with the fitness instructor and give you a reasonable recipe. If you practice at home, it is not recommended to eat more food, because you can't know the calories and fat you consume when you exercise at home.
Eating less and exercising more can achieve the goal of health. Reasonable diet and correct exercise can achieve the purpose of fitness.
Of course, you can choose to eat less and eat more, which is a very good eating habit, because eating less and eating more can effectively enhance our metabolism. If the body's metabolism is accelerated, the fitness effect will definitely be better.
We'll find people who are thinner. Although they usually seem to eat a lot, they eat very little at every meal, because their stomachs will be small and they will be full after eating a little. However, due to their rapid metabolism, they will soon get hungry again, creating the illusion of constantly eating.
But it seems inappropriate for people who eat a lot to eat less, because their stomachs are full. If they only eat a little at every meal, they will not be full at all.
For these people, they can slowly reduce their food intake, step by step, and it is absolutely impossible to reduce it to a small amount at once, and their bodies can't adapt at all. And if it is reduced to a very small amount at once, they can persist for a day or two, but certainly not for long.
In addition, the diet structure must be adjusted reasonably in the early stage of fitness, and seaweed must not be eaten. We must strictly control our diet and resolutely put an end to high-calorie foods such as fried chicken and hamburgers.
You know, the calorie of a hamburger is equivalent to that of five bowls of rice. Although some people seem to eat very little at ordinary times, the fitness effect will not be obvious because of the high calorie of what they eat.
In addition to diet control, many fitness people will choose to eat protein powder to increase muscle content, but I don't think protein powder is so necessary, because I also think it is not very good for the body.
To keep fit, eat more or less. Fat girls want to lose weight, slightly fat girls want to cultivate themselves and beautify their lines, and thin girls want to grow muscles and become healthy. No matter which one you are, follow me and tell you what a healthy fitness method is, from self-cultivation skills to fitness misunderstandings.
Fitness tips
Shoulder exercises
Practice area, triceps, ligaments, hips, shoulders.
Stand up straight, straighten your back, put your arms straight in front of you, palms facing each other, and lift your backpack to shoulder height with both hands. Keep your feet apart, put your left toe on the ground, and then lower your center of gravity until your left knee is about to touch the ground and your left calf is parallel to the ground. Be careful not to bend your back and arms, and look straight ahead. Hold the posture for 5 seconds, then get up, return to the starting posture, change the bow, and repeat the action with your right leg. 1 group consists of left and right legs 1 time and each exercise 12 group.
One-legged squat exercise
Practice area, hip muscles, ligaments, triceps and shoulders.
A. Stand up straight, keep your arms straight forward, and hold the backpack of the kettle in both hands. Lift your right foot backward, adjust your balance, slowly bend your left leg and lower your center of gravity.
B while the left leg is bent, the right leg should be straightened backwards until the left leg is bent 90 degrees and the right knee is about to touch the ground. Hold the posture 1 sec, then relax, return to the starting posture, and change the left foot to repeat the action. Left and right feet 1 time, each exercise1time.
Balance and sideways exercises
Practice site lower abdomen
Keep your upper body straight, keep your feet shoulder-width apart, and hold a kettle full of water in each hand. Keep your arms straight up, palms facing each other, so that the kettle is directly above your head, and at the same time bend your left leg so that it leaves the ground. Then keep your upper body as far as possible to the right, be careful not to bend your arms, keep your arms parallel all the time, look forward until you can't bend any more, keep this position for 3 seconds, then relax and return to the starting position.
The above are three simple self-cultivation tips for campus mm, is it easy and simple? You can use things that are usually unexpected, and there is no local constraint. As long as you want to cultivate yourself, you can always cultivate yourself.
The misunderstanding of fitness is not suitable for wearing high-elastic pants
High-elastic pants tightly wrap the crotch, buttocks and thighs, which have poor air permeability, affect blood and lymphatic circulation, hinder joint flexion and extension and the normal development of the body, and easily cause vulvitis, pruritus, pain and redness of the vulva of girls. Scratching can make the vulva epidermis diffuse ulcer, which is more painful after urination, and the inguinal lymph nodes are swollen and painful due to infection.
It is not advisable to wear pendants.
Girls have delicate ears. Wearing accessories at this time will cause artificial ear trauma, and there is a risk of infection, suppuration or tetanus caused by bacteria. It is reported that in Kabul, the capital of Afghanistan, 16% of tetanus patients are caused by ear holes.
Don't wear heavy makeup.
There are more than 20 million sweat pores in human skin, liver and gallbladder, and about 1 is excreted through sweat pores every day. 50,000 bodies. Young girls' heavy makeup undoubtedly blocks the discharge of waste in their bodies, which not only affects body temperature regulation, but also easily causes "beauty rash" from time to time, affecting facial muscle development and bodybuilding.
Not suitable for corset.
Chest girdling will affect the movement of ribs, sternum and diaphragm, affect the normal inspiratory and chest development, narrow the chest, increase the vital capacity, also affect breast development and breastfeeding after marriage, and even cause diseases such as benign superficial thrombosis and phlebitis in the breast.
It is not advisable not to wear a bra.
Some girls don't wear bras because their breasts have developed greatly. After a long time, their breasts are prone to sagging, which hinders the normal blood circulation in the breasts, causing partial congestion and causing breast diseases. Strenuous exercise can also easily cause breast trauma and mastitis.
Hormones should not be used to promote breast development.
Some girls think that breasts are small, and taking estrogen to promote breast development is effective temporarily, but over time, it will increase the possibility of breast, vagina, cervix, uterus and ovarian cancer. Abuse of estrogen not only easily leads to nausea, vomiting and anorexia, but also leads to uterine bleeding, uterine hypertrophy, menstrual disorder and liver and kidney dysfunction.
Not suitable for long-term use of bodybuilding breast cream
Some girls suspect that the room is underdeveloped. Applying body shaping and breast enhancement cream can make breasts plump and grow. Long-term use will cause irregular menstruation, pigmentation, skin atrophy and thinning, disorder the enzyme system of the liver, reduce the synthesis of bile acids, and easily form cholesterol stones.
It is not advisable to pluck and stroke your eyebrows.
Eyebrows can stop sweating, prevent dust and protect eyes. The girl's eyebrows are not fully developed. At this time, pulling and caressing the eyebrows is equivalent to removing the eye barrier, allowing dust and bacteria to fall straight into the eyes, which is easy to suffer from eye diseases. Eyebrow plucking is a malignant stimulus to the nerve endings around the orbit, which will cause the imbalance of eye muscle movement, make the skin around the orbit slack, prone to wrinkles and drooping eyelids, and even affect the beauty of adults.
It is not advisable to wear pointed high heels.
Girls' toes are soft and tender. Wearing pointed high heels for a long time will not only squeeze and rub your toes, but also cause foot disease. This foot disease is medically called high heel metatarsal pain. Wear high heels all the year round to raise and enlarge the arch. When walking, the toes are pressed forward, which thickens the blood vessel wall accompanying the plantar nerve, forming local thrombosis, causing ischemic degeneration of the plantar nerve, or forming ingrown toenails. The pain was unbearable, and the foot disease became more and more serious in my later years.
To keep fit, eat more or less. Eat less and eat more.
Eating less and eating more meals is to divide the energy that the human body needs every day into multiple parts, and then take it in multiple times, but the overall energy intake remains the same!
More and more evidence shows that in promoting muscle growth and reducing body fat, less meals are better than more meals. Eating six or more meals a day can help your body digest food more effectively, so that you can eat more protein and other important nutrients.
Eating once every three hours can make your nutrition supply more stable and sufficient. Doing so can also reduce the risk of body fat storage, promote you to develop healthier eating habits, and make you consume more dietary fiber, fruits and vegetables, as well as protein and water.
Three meals a day, the interval between meals is too long, although it is also 4700 calories of food, but if you consume too many calories at a time, the absorption rate of the human body will decrease! The heat that can't be used up in a short time will start to be stored!
Therefore, eating less and eating more meals can ensure the supply of the human body, which will not cause the hungry body to break down muscles as energy, and also solve the danger that heat absorption and utilization cannot be hoarded!
(Note that the overall calories are the same, rather than eating more meals, and the intake per meal is large. For example, I need to consume 2000 calories today, so I can divide these calories into 5 or 6 portions, and the ratio can be: breakfast 2: breakfast 1: Chinese food 3: lunch 1: dinner 2: dinner 1.
Matters needing attention in fitness diet
1, please cook with low oil and low salt, and please cook with oil removed during the fat-reducing platform period.
2. Eat at least 1 kg of vegetables every day.
3. Reduce carbohydrate intake at dinner.
4. Carbohydrate: protein: fat = 5: 4: 1
With regard to water intake, it is difficult to determine the water intake from food. I suggest you get up early with a glass of water and replenish water during training several times. Drink the rest of the time when you are free.
6. With regard to the intake of protein, 50 grams per day is almost enough for women who are not exercising normally (50 kilograms for women of standard figure, per kilogram 1 gram). But because it is to reduce fat, training will cause certain muscle decomposition, and high protein intake can antagonize this process, so it should be doubled.