What's the difference between gaining muscle and losing fat?
The essential difference between gaining muscle and losing fat lies in diet. The essence of reducing fat is that you consume more calories than you consume every day. Therefore, in addition to exercise consuming calories, controlling the calories of diet is also a necessary means to reduce fat.
The essence of building muscles is to keep your "positive nitrogen balance". The so-called positive nitrogen balance means that your body's intake of nitrogen exceeds your consumption, indicating that your body's protein synthesis is greater than its decomposition. Because when you exercise, your muscles will be damaged by your training, and protein supplemented at home is used to supplement the damaged muscles. In the process of filling, the original muscle fibers will gradually become larger. Only by maintaining a "positive nitrogen balance" will your muscles grow. However, in order to maintain the "positive nitrogen balance", we must ingest enough amino acids and protein, and absorb enough light. In order to absorb these amino acids and protein, the human body must have enough carbohydrate support. Therefore, the diet of increasing muscle must be high carbon, high water and high protein.
What's the difference between reducing fat and shaping?
1, with different purposes.
Weight loss: weight loss is to lose excess weight, and the effect is measured by weight.
Body-shaping: Body-shaping is to make the redundant parts of the body thinner, the excessively thin parts plump, and the skewed parts of the body correct. Take the dimensional change of the target part as the standard.
2. Different types
Weight loss: only for overweight, it belongs to extensive type.
Body-shaping: Body-shaping is aimed at dissatisfaction with the symmetry of the body and belongs to the re-carving of the body shape.
3. The impact on health is different.
Weight loss: There are many ways to lose weight, which are not necessarily healthy. Some drugs, mechanical weight loss, dieting and surgery can also cause serious harm to health. Some women even suffer from amenorrhea because of losing weight, losing fertility, leading to accelerated aging.
Body shaping: Body shaping is healthy. Only health can make the body graceful and the skin soft.
4. Different functions
Weight loss: There are many methods, but there is only one effect on the body, which is to lose weight.
Body shaping: There are not many methods, that is, qigong suspension moxibustion combined with acupuncture, massage, bone setting, tendon stretching, scraping and so on. However, there are many effects on the body, such as thin face, thin neck, thin shoulders, thin abdomen, thin waist, thin legs, breast enhancement, hip lifting, scoliosis correction, pelvic inclination correction, bowlegged correction and so on.
5, the difficulty is different
Weight loss: The technology is low, and it can be done by eating less, which is relatively easy.
Body shaping: high-tech, such as breast enhancement, hip augmentation, thin waist, thin legs, thin neck, thin face, pelvic spine correction, etc. It is more difficult.
How to make a fat reduction plan?
1 First of all, we need to reduce the intake of animal fat in our diet. However, after fat intake, it is easy to make people feel full, which makes people lose their appetite and don't want to eat any more. Moreover, fat can help people absorb fat-soluble vitamins. Experts suggest that fat intake can account for 25% of total energy.
2. If you eat carbohydrates, you will feel full, especially some simple sugars will not make you feel full at all. But the main function of sugar in carbohydrates is to prevent ketosis and negative nitrogen balance. It is suggested that everyone should control the amount of carbohydrates to 40%~55% of the total energy.
3. If you eat too much protein in your daily diet, your liver and kidney function will be damaged, so your low-energy diet is not suitable for high-protein intake. It is most appropriate for you to control the intake of protein in your diet to 20%~30% of the total energy, and eat more high-quality protein food, such as eggs, poultry, fish and milk.
According to normal standards, you must take enough vitamins and minerals every day, which are important elements to maintain human vital signs. Vegetables and fruits are good choices. They contain a lot of vitamins and little energy, so you don't feel full after eating them. The types of food should be diversified, not partial eclipse.
What can I eat to lose weight?
1, tomato
Everyone knows that tomatoes contain a lot of water. In fact, the best choice is boiled tomatoes and stir-fried tomatoes, which are very delicious. The unique sour taste can stimulate the secretion of gastric juice, better digest food and absorb nutrients from it. Dietary fiber in tomatoes is also beneficial for human body to excrete metabolic wastes, while pectin rich in tomatoes can not only give people a full feeling of fullness, but also absorb body fat.
2. Cucumber
The beautiful golden partner is cucumber. Compared with external application, eating cucumber is good for skin and low in calories. The water content is 98%, and it contains vitamin C, carotene and a small amount of essential nutrients such as sugar, protein, calcium and iron. Moreover, the calories of cucumber are very low, only 100 grams 15 calories!
3. Oats
Many people like to eat oats, especially because they are rich in cellulose, which helps the body to digest. Has the function of lowering cholesterol and blood lipid. Because oats are rich in dietary fiber, this soluble oat fiber is not found in other grains. Because this fiber is easily absorbed by the human body.
4. Chinese yam
Yam contains high protein and starch, so it is best to eat it in moderation. Boiling is a good choice. Its mucin can prevent fat deposition in cardiovascular system, maintain vascular elasticity, prevent arteriosclerosis, reduce subcutaneous fat deposition and avoid obesity. Dopamine in yam can dilate blood vessels and improve blood circulation.
5.celery
Celery is low in calories, mostly made of water, and can also be used as food for scraping oil. It contains more dietary fiber, especially antihypertensive components, and also has the functions of lowering blood fat and blood sugar.