Common rumors of weight loss.
Rumor 1: Girls who exercise muscles will become muscle girls.
The right idea:
Similar to this rumor, there are titles full of gimmicks, such as "Building a Muscle in Eight Weeks" and "Teaching You to Be a Muscle Man in Three Months". Muscles are not easy to practice, which requires a lot of training plus regular diet and rest. For example, a person starts to learn tennis, but says to others, "I'm worried about whether I can qualify for Wimbledon if I practice casually", or "I'm going to start to learn table tennis, but I don't want to take part in the Olympic Games. So how can we not let ourselves practice to the level of Zhang Yining? " Does that sound ironic?
Myth 2: Muscle growth will reduce the flexibility and speed of the body.
The right idea:
In fact, most athletes need strength training, because the growth of physical endurance, explosive power and speed is inseparable from the growth of muscles. Only when the muscles are too strong will the body speed decrease. What's too strong? You have to lift something twice your weight before you can talk about this topic-of course, I don't think you need to talk about it at that time.
Myth 3: Running will increase calf muscles.
The right idea:
Incorrect running posture will increase calf muscles. Please refer to running for the correct running posture. How to run? "A book. This book is the best running course I have ever seen. Some people find that their calves and thighs thicken immediately after running. I'm telling you, it's just that the leg is congested after exercise, which leads to muscle swelling, and it will return to its original state in more than ten hours or days. Long-term running will really increase the calf muscles slightly, because the nutrition absorption in this place will be better after congestion. But compared with the speed of losing fat, the speed of growing muscles is much slower.
Myth 4: People with abdominal muscles will have stronger abdominal muscles than those without them.
The right idea:
Everyone has abdominal muscles, but the problem of exposure is not revealed. The exposure of abdominal muscles is only related to body fat. The strength of abdominal muscles of people with non-exposed abdominal muscles is not necessarily worse than that of people with exposed abdominal muscles. The former may just be that the abdominal muscles are covered with fat. In short, if you want to expose your abdominal muscles, you must change your direction and lose fat, not simply gain muscle.
Myth 5: The higher the metabolic rate, the shorter the life span, and the more people exercise, the less healthy they are.
The right idea:
Life lies in exercise! Exercise can promote skeletal muscle growth, the treatment of chronic diseases, the treatment of respiratory diseases, the enhancement of cardiovascular function and the increase of bone mass!
Proverbs 6: If you exercise continuously for more than 40 minutes to reduce fat, you will sweat.
The right idea:
The essence of reducing fat is not so complicated, that is, you consume more calories than you do. As long as you exercise, you will consume calories. Anaerobic exercise can also reduce fat. At the same time, the exercise with the highest fat-reducing efficiency is HIIT (high-intensity anaerobic interval exercise). In addition, there is no direct relationship between sweating and calorie intake.
Myth 7: Aerobic exercise takes a long time and anaerobic exercise takes a short time.
The right idea:
The difference between aerobic exercise and anaerobic exercise mainly depends on training intensity and energy supply system. High intensity is anaerobic exercise, because anaerobic energy supply system has fast energy supply speed and high energy supply intensity. The essence of aerobic and anaerobic exercise is distinguished according to the proportion of human energy supply system. Whether an exercise is anaerobic or aerobic mainly depends on its energy supply system, its exercise intensity, and then the time. The intensity of exercise basically determines the duration of an exercise. If an exercise is mostly provided by anaerobic (phosphagen and glycolysis) systems, it cannot be called aerobic exercise. Push-ups are like this, as are basketball, baseball and football.
Myth 8: Partial fat reduction and partial slimming are impossible.
The right idea:
In fact, local slimming exists, local fat reduction does not exist, and fat reduction is all reduced together. Simply talk about local slimming:
1. Stretching fascia and massaging to relax can make your calf or waist and abdomen slim down in a short time, but it will recover if you don't persist.
2. If your previous walking posture and running posture are incorrect, and your walking and running mainly depend on your calves, you can achieve the effect of stovepipe after correcting your walking posture and running posture.
Proverb 9: Hard to pull against the waist.
The right idea:
Hard pulling mainly depends on the mass power of hip extensor, that is, hip muscle and posterior thigh muscle.
Rumor 10: no squats, no hips.
The right idea:
It is a rumor that "no squatting, no hip training" is said here. It is not that squatting can't practice hips, but this sentence is too limited, which makes many people think that squatting can practice hips. In fact, squat is not a good action to train hip muscles. This sentence actually narrows the role of squat. As for "butt bump", there are many training methods, such as "hip bridge" and "hard pull". The stimulation of hard pulling on the buttocks is greatly underestimated!
2. The dietotherapy method of clearing intestine and detoxifying.
First, the method of clearing intestines and detoxifying Agaricus bisporus and bitter gourd shredding
Ingredients: Momordica charantia 150g, Lentinus edodes 100g, Flammulina velutipes 100g, ginger, soy sauce, sugar and sesame oil.
Exercise:
1, bitter gourd is cut into filaments along the silk and ginger slices are cut into filaments.
2. Soak the mushrooms and shred them. Cut off the tail of Flammulina velutipes and wash it.
3. Fry shredded ginger in oil, add shredded bitter gourd, shredded mushroom and salt, and stir-fry until shredded bitter gourd becomes soft. (4) Add Flammulina velutipes and stir fry, and add seasoning and stir fry evenly.
Efficacy:
1. Momordica charantia contains a plant protein with physiological activity, which can stimulate the defense function of immune system, increase the activity of immune cells and remove harmful substances in the body.
2, bitter gourd is rich in cellulose, which can reduce fat absorption.
3. Both Lentinus edodes and Flammulina velutipes can reduce cholesterol.
Second, the method of clearing intestines and detoxifying potato apple juice
Ingredients: 1 potato, 2 apples, a little honey.
Practice: Wash potatoes and apples and cut them into pieces (apples need to be peeled and seeded). After juicing with a juicer, add bees and stir well to drink.
How to eat: for breakfast or dinner.
Efficacy: Both potatoes and apples are rich in dietary fiber, which can promote gastrointestinal peristalsis. And its calories are not high, which is an excellent diet to lose weight.
3. Braised chicken fillet with kelp to clear intestines and detoxify.
Ingredients: kelp 200g, chicken leg100g, red bell pepper100g.
Ingredients: onion, ginger, salt, monosodium glutamate, salad oil, stock and starch.
Exercise:
1. Kelp is boiled with water, washed and cut into strips. Seed the red bell pepper, cut it into strips and blanch it with boiling water.
2. Cut the chicken breast into strips, season it with proper amount of salt, monosodium glutamate and starch, then put oil on the fire and burn it to 70% heat, then put the chicken breast in the oil pan and cook it, and then pick it up for use.
3. Put a little oil in the pot, add chopped green onion, stir-fry Jiang Mo, add stock, add all the ingredients and stew for three minutes. After seasoning, thicken with starch.
Efficacy:
Compared with pork, the fat content of chicken is much lower.
2. Laminin in kelp helps to reduce cholesterol content; Rich fucoidan helps to prevent the large intestine from absorbing heavy metals and promote the excretion of toxins in the body.
Fourth, the method of clearing the intestines and detoxifying bamboo shoots and porridge
Ingredients: 2 bamboo shoots, 300g glutinous rice, onion, salt, chicken essence.
Exercise:
1, peeled bamboo shoots, washed and sliced;
2. Wash the glutinous rice and cook porridge until the rice grains are slightly open, and add bamboo shoots.
3. When the porridge becomes mushy, add salt and chicken essence and stir well.
4. Finally, cut the shallots into chopped green onions and put them in the porridge.
Efficacy: Spring bamboo shoots are rich in fiber, which is the best choice for detoxification and slimming in spring.
Steamed brown rice with black sesame seeds by clearing intestines and detoxifying.
Ingredients: brown rice 150g, 2 tablespoons black sesame seeds, and proper amount of sugar.
Practice: Wash brown rice and add water to boil, then add black sesame seeds to boil together, and add sugar to taste according to personal taste.
Efficacy:
1. The carbohydrates in brown rice are wrapped by crude fiber tissue, so the digestion and absorption speed of human body is slow, which can control blood sugar well.
2, brown rice Brown rice can treat constipation, purify blood, have the effect of strengthening the body, and cooking with black sesame seeds has a laxative effect.