1, weight loss health knowledge
(1) Fat is the twin brother of obesity. Only by "insulating" with fat can we get a slim figure.
In fact, fat does not always play a negative role in the process of losing weight.
Edible fat can not only be quickly converted into fat and stored in the body, but also the decomposition of fat can inhibit the synthesis of fat in the body to some extent.
Corn oil and olive oil contain single unbound fat, which can reduce low density lipoprotein and are ideal edible oils for weight loss and bodybuilding. In addition, fatty foods are resistant to digestion and hunger, which can reduce the intake of starchy foods and snacks and play a positive role in weight loss. Some dieters try to control food or snacks to satisfy their hunger, which leads to weight gain. Therefore, eating the right amount of fat not only does not affect the body shape, but also is beneficial to bodybuilding.
(2) Obesity is the accumulation of nutrition, so you can't eat nutritious food.
In fact, the reason why some people are obese is not a single accumulation of nutrients, but largely because they lack nutrients that can convert fat into energy in their diet. Only when energy is released in human body can we lose fat. In the process of transforming body fat into all kinds of energy, a variety of nutrients are needed. These nutrients include vitamin B2, vitamin B6 and nicotinic acid. Foods rich in these nutrients are often milk, various bean products, peanuts, eggs, animal livers, meat and so on that dieters don't want to care about. Without this nutritious food, the fat in the body will not be easily converted into energy, which will lead to fat accumulation and obesity in the body.
(3) Drinking water will make your body fat. If you want to lose weight, you can't drink water.
In fact, only the lack of drinking water will cause the human body to continuously accumulate water as compensation, and it is easier to accumulate fat in the body, which may also cause the disorder of human metabolic function, resulting in more energy absorption and less release. Therefore, for dieters, insufficient drinking water not only fails to achieve the purpose of losing weight, but also causes more serious damage to health.
(4) Eating spicy food can reduce weight.
Statistics show that there are few fat people in Thailand, India and other places, so it is inferred that it is related to their daily love of spicy food. Because eating spicy food is easy to sweat, and eating a little bit already makes people feel full, so it has the effect of losing weight.
But eating spicy food to lose weight will affect gastrointestinal function for a long time, and there is a danger of stomach pain and even gastric bleeding. Moreover, eating too much irritating food will make the skin rough, and no matter how many acne you can't stand, it will definitely not be worth the candle!
(5) You can lose weight by jogging for 30 minutes every time.
You can lose weight by jogging for 30 minutes at a time. Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the amount of fat energy supply can reach 85% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity. An effective way to burn fat.
(6) Is there any overall or partial exercise to lose weight?
Exercise to lose weight has a comprehensive or partial choice. People often hear or see words such as "reducing waist", "reducing buttocks" and "reducing abdomen" in some advertisements. So, can local exercise reduce local fat? First, local exercise consumes less energy, is easy to fatigue and cannot last; Second, fat energy supply is controlled by nerve and endocrine regulation. However, this regulation is systematic, and it is not practice that can reduce the excess fat in any part. But where the blood supply conditions are good and conducive to fat consumption, you can lose weight. For example, after a period of exercise, the waistline of dieters has not decreased much, but their cheeks have lost weight, because the exercise here consumes too many calories, which will lead to a decrease in body fat, not only in the abdomen, but also in other parts.
(7) Exercise on an empty stomach is harmful to health.
People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health. However, according to the research of Dr. Duipa of Dallas Fitness Center, moderate exercise before meals 1-2 hours (that is, on an empty stomach), such as walking, dancing, jogging, cycling, etc., is helpful to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess fat (especially postpartum fat), and the weight loss effect is better than post-meal exercise. In addition, due to the appropriate amount of exercise, the heat energy consumption is less, and the energy stored in the body is enough, which will not affect health. Exercise and slimming should pay attention to skills.
(8) skip breakfast
Some people mistakenly think that skipping breakfast can reduce calorie intake, thus achieving the goal of losing weight, but they don't know that skipping breakfast is extremely harmful to the human body, unhealthy and will also affect the day's work.
(9) Fixed recipes
This will certainly reduce the intake of many things, but over time, it will make the body lack comprehensive nutrition, which is harmful and useless.
(10) Do more exercise for 20 minutes and consume more sweets or other delicious food.
If you want to eat more sweets, there is nothing wrong with extending aerobic exercise time occasionally, but if it becomes 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, so 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 at one meal should slightly increase their intensity in the next aerobic training or reduce their calorie intake at the next meal.
2. Small movements of thin arms
First, the vertical rowing action of thin arm method
Exercise parts: shoulders, lower back, waist and abdomen.
Put your fists on your hips and palms toward yourself. Bend your elbow and lift it to the sides. The fist is in the armpit position, and the elbow is slightly higher than the fist. Pull your shoulders back, pull your upper back muscles back, push your elbows back as far as possible, and raise your fists to shoulder height. Finally, put down your hands and rest. Do it 25 times.
Second, chest compression and thin arm method
Exercise areas: chest, biceps and waist and abdomen.
Make a fist with both hands, put it vertically at your sides, and put your palms forward. Novices can keep their palms open. Keep your shoulders locked downward and backward, press your waist and abdomen, raise your hands forward to shoulder height, palm up, and press your little finger tightly. Squeeze your chest, then lower your arm. Do it 25 times.
The above is an introduction to thin arms. Do you understand through the above answers? Bian Xiao reminded: Although exercise is effective for losing weight, we must pay attention to safety.