Sleeping to lose weight is very "regular": you can't eat for 3 hours before going to bed. You can't do exercise immediately after eating. At the same time, it is not appropriate to choose too intense exercise. You can do sit-ups and simple stretching exercises, preferably for more than 15 minutes every day.
Sleeping to lose weight varies from person to person. "Growth hormone does secrete more at night, so children grow up in sleep when they are infants, and children tend to grow up when they sleep at night. However, when growth hormone is strong, bone growth will thicken, soft tissue will increase, and weight will increase, so it will gain weight. "
"Growth hormone is very strong, and at the same time it increases human metabolism. At this time, people's metabolism will be faster than ordinary people. When people reach middle age, growth hormone will drop. If you improve your metabolic rate, eat less and consume some calories before going to bed, from this perspective, sleep may be able to lose weight. Children have a high metabolic rate, and the higher they burn, the thinner they will be. "
Sleeping alone is not enough.
If you don't eat before going to bed, you should insist on doing more exercise. From this perspective, you can achieve the goal of losing weight. However, if you sleep alone to lose weight, I don't agree with this.
From the theory of bodybuilding, exercise, rest and nutrition should be reasonably adjusted to ensure the normal operation of body functions. Personally, I keep a lot of exercise every day: I get up after 5 o'clock every morning and practice for about an hour. Sleep time must also be guaranteed. If I don't get enough sleep, my body can't work normally. Although I don't sleep much at night, I often make up during the day to get enough sleep.
In order to simplify weight loss
People tend to complicate simple problems. In fact, some scientific data are often insignificant to a person. Don't believe that this diet can make many people lose a lot of pounds, but follow the natural laws of the human body.
People who need to lose weight should have their own judgment, and don't be confused by these data. People who lose weight must simplify their weight. First of all, they must maintain good eating habits, plus moderate exercise, which will definitely make them look symmetrical and beautiful. They should keep a peaceful attitude towards various ways to lose weight. Sometimes people tend to throw away the most basic things.
Low-fat diet nutrition program
The general principle of diet during fat reduction is that the total calorie intake is about 30 calories/kg/day. For example, a person weighing 60 kg should consume 1.800 calories a day. Among them, protein accounts for about 20-30% of the total calories, carbohydrates should account for 40-55% of the total calories, and fat accounts for about 25% of the total calories. At the same time, it is necessary to ensure adequate intake of vitamins and inorganic salts. The diet during fat reduction should not only ensure adequate nutrition, but also reduce excessive calorie intake. Need to pay attention to the following points:
1. Choose all kinds of foods with low calories and high nutrition, such as milk, eggs, fish, tofu, etc.
2. Limit eating snacks, especially avoiding snacks with high fat and high calorie, such as chocolate and peanuts;
3. Choose foods rich in dietary fiber, such as whole grains, vegetables, fruits and dietary fiber drinks.
4. Avoid high-fat foods;
5, L-carnitine can increase the burning of fat during exercise, and taking it before exercise can help reduce body fat, so take it in moderation.
Breakfast: food name intake
Two slices of whole wheat sliced bread
Milk 1 box (250ml)
1 apple/peach
Eggs 1
Lunch: 100g rice/steamed bread.
1 vegetable
Fish/chicken100g
1 apple/peach
Yogurt 125ml
L-carnitine (half an hour before exercise) 5 capsules.
Dinner: 100g rice/steamed bread.
1 vegetable
Peach or apple 1 (about 200g)
Yogurt 125ml
● Diet and nutrition plan for strengthening muscles.
There is a jargon in bodybuilding called "half by practicing and half by eating". This is indeed a popular summary of experience. Of course, "practice" refers to scientific practice, and "eating" refers to a reasonable diet. So how to eat is reasonable? Bodybuilders' daily diet can refer to this formula, that is, moderate protein food plus low-fat food, followed by high-carbohydrate food.
For bodybuilders, a balanced diet should include the body's demand for nutrients and the proportion of various foods. The daily nutrient requirement of bodybuilders is: the total calorie is 50 kcal/kg/day, for example, a person weighing 70 kg should have a daily total calorie intake of 3500 kcal. Protein accounts for about 20-25% of the total calories, carbohydrates should account for 55-60% of the total calories, and fat accounts for about 20% of the total calories; Vitamins and inorganic salts should be taken in full at the same time. In addition, a balanced diet should also include eating 5-6 times a day. Practice has proved that bodybuilders should eat 5-6 meals a day. Eat once every 2-3 hours, and drinks supplemented with high protein or high carbohydrate should also be counted as a meal. Every meal should include some foods rich in high-quality protein and carbohydrates, and eat more vegetables.
Take a 75kg bodybuilder as an example, and list the following dietary nutrition schemes:
Breakfast: food name intake
Sliced bread/steamed bread 5 pieces /2 pieces
Milk 1 box (500ml)
Eggs 1
Three proteins
Chinese food: 250g of rice/steamed bread.
Chicken breast/fish/beef 200g
1 vegetable
Peaches/apples/bananas 1
500 ml of milk
Chinese and Canadian meals: 500 ml sports drinks (before, during and after exercise).
Whey protein (taken immediately after exercise) 25g.
Creatine (taken immediately after exercise) 5g.
Dinner: 200g of rice or noodles.
Chicken breast/fish/beef 200g
1 vegetable
Apple/peach/banana 1
500 ml of milk