Fitness exercise has certain benefits to the body, including the benefits of losing weight. But sometimes there are some abnormal phenomena, including the situation that the weight does not drop but rises after exercise. Don't panic. I'll tell you what to do after exercise.

After exercise, the weight does not decrease, but increases 1, which increases the muscle proportion.

Running to lose weight will not only burn fat, but also continue to increase the relative density of bones, improve the quality and volume of muscles, enhance the role of muscles, and then increase the proportion of muscles in the body composition.

If a girl reduces body fat, but improves muscle, and the proportion of muscle is higher than body fat, then the volume ratio of muscle and body fat with the same net weight is 1:3. Therefore, the weight will rise instead of falling after exercise, which is actually a good thing for this kind of exercise and can be well shaped.

Sugar in the body promotes the weight gain caused by sudden fitness exercise, which is generally not the promotion of fat increase, but the promotion of sugar and the retention of water in the human body. After exercise, with an effective diet, liver glycogen can be quickly supplemented, and in this whole process, the human body will store a large amount of water according to the ratio of glycogen 1: water 3, that is to say, if the human body wants to store glycogen 100g, it needs to store 3 times more water, that is, the overall weight has increased by 400g, which will cause the resting weight to increase after exercise.

Fat gain and fat loss are not the same thing. Fat reduction refers to the reduction of the total weight of the human body, including muscle, water, body fat and other substances. And girls put it bluntly, weight gain after exercise does not mean that human body fat has increased. Moreover, because human body fat consumption is relatively slow, muscle improvement will certainly increase weight in the early stage when human body fat has not been consumed.

It is very common to step into the bottleneck period of losing weight, stop losing fat, or even gain a pound or two in fitness exercise. To put it bluntly, the significance of the service platform itself refers to a link that lasts for two weeks or even longer in the whole weight loss process, or has a rebound development trend, which will mean that it may rise in the process.

After exercise, the weight does not decrease, but increases. 2 Exercise plays two important roles in losing weight, including:

1. directly consumes a lot of calories, oxidizes fat and loses weight.

2. Improve the metabolic consumption of the body, increase the daily energy consumption, and also achieve the purpose of losing weight.

Weight gain after exercise is not mainly fat gain, but mainly due to glycogen increase and water retention in the body.

During exercise, we consume muscle glycogen and liver glycogen. They are the first energy-supplying substances in exercise. Some data show that their total stock in human body is between 250 grams and 400 grams ... After exercise, due to the stimulation of exercise, the body generally stores more glycogen than before exercise.

Before the competition, the common classic diet and exercise arrangements for professional athletes are as follows: 6 ~ 4 days before the competition, practice with high intensity and large amount of exercise, consume glycogen as much as possible, and 3 ~ 1 day before the competition, reduce the intensity and amount of exercise, and increase the consumption of sugary food. This arrangement can make the glycogen stored in the muscle increase by 1 to 2 times than before, and the endurance performance is better in the competition.

After exercise, under a reasonable diet, liver glycogen will be supplemented quickly. In the process of replenishment, the body will store a large amount of water according to the ratio of glycogen: water = 1:3 (this data is based on the widely quoted experimental data of University of Michigan 193 1 year, and recent research also shows that the accurate value of this data should be 1:2.4). That is to say, if you store 100g of glycogen in your body, you need to store three times more water, that is, the total weight has increased to 400g.

Generally speaking, because of the increase of glycogen and the storage of water, your weight seems to increase.

It should be noted that although it is necessary to store water according to the ratio of 1:3 during the synthesis of glycogen, this does not mean that it is best not to drink water after exercise to lose weight. In fact, if you do a lot of sweating exercise and don't replenish water, it is easy to dehydrate your body and glycogen can't be replenished. On the contrary, your body will have diseases. However, if high-intensity and intermittent strength exercises are carried out, the body needs to replenish water and carbohydrates in the water. Experiments have proved that supplementing drinks containing carbohydrates in this kind of exercise can effectively delay physical fatigue and make the exercise more lasting.

Finally, I want to tell you that if you didn't exercise originally, but now you have to exercise because of losing weight, and then you gain weight after exercise, don't panic at this time. You should understand that this is a normal physiological stage, which will usually be eliminated within 2 weeks of 1 and regular exercise.