Many people know that if you want to lose weight, you can't do without the classic road of "shut up and take your legs". Compared with the extreme weight-loss methods in previous years, such as Bigu, three-day apple meal and seven-day vegetable soup, exercise has become a new fashion, but some people are getting fatter and fatter. Why? Come and have a look with me!
You will gain weight at the beginning of exercise.
Why does exercise to lose weight increase weight?
For those with poor physique and weak muscles, exercise not only consumes fat, but also strengthens the function of internal organs and increases the proportion of muscles in the body composition. But the specific gravity of muscle is greater than that of water, and the specific gravity of fat is less than that of water. If the dieter loses 1 kg of fat,
However, if 1 kg muscle protein is increased, it is bound to show weight gain. This situation is most obvious in the early stage of exercise.
According to the advice of the World Health Organization and sports medicine experts in China, even if you don't lose weight, just to avoid premature aging and various chronic diseases, you should stick to exercise for 150 minutes every week for a lifetime.
After staying away from youth, until the age of 70, with the growth of age, the metabolic rate gradually declines, and the human body will become more and more prone to gain weight. Keeping a healthy figure is a lifelong career, so don't be eager for quick success. Happy to eat enough nutrition, happy to exercise, and focus on keeping in good shape-this is the quality of weight loss, the real lipid-lowering and slimming.
Different sports supplement different foods.
Diet is also a very important part of fitness. Zhao Jisheng, an associate professor at the School of Physical Education of Beijing Normal University, said that the diet during exercise is not just about eating meat or supplementing protein. Different sports can choose to supplement different foods. A reasonable and scientific diet can achieve twice the result with half the effort.
Practice strength and make up for protein. In order to build strong muscles, some people often do strength training such as dumbbells and barbells. This kind of exercise is heavy and requires a lot of protein. In order to ensure sufficient energy, 1 ~ 1.5g protein should be consumed per kilogram of body weight. It is suggested to eat more beef, beef tendon, fish belly, tenderloin, clams, mussels, low-fat yogurt and other foods, which can better help muscle tissue grow.
Love to play ball and drink more soup. Table tennis, badminton and tennis can exercise people's reaction speed and flexibility. Besides normal diet, you can drink more soup, which is rich in calcium and some amino acids, which is more helpful for exercise. Because these exercises make people's eyesight tense, they should also give enough vitamin A or carotene, and take cod liver oil appropriately when necessary.
Learn to dance and often eat rice. Gymnastics and dancing should be the first choice for people who want to keep fit, but this kind of exercise does not consume a lot of fat. Therefore, in the diet, the intake of calories and fat is lower, and carbohydrates are mainly used to provide energy. Rice is the best food to supplement carbohydrates, which can make you more energetic in exercise.
In addition, the diet should also change according to the exercise time. If you exercise in the early morning, you should supplement some sugary healthy drinks, such as milk, juice, sweet soybean milk, etc., and you can also eat some biscuits or bread rich in fiber. It's best to eat after 30 minutes of exercise. If the exercise time is in the afternoon or evening, you can choose cereals, fruits, starch, vegetables and so on. Then exercise for an hour and a half after dinner. You can supplement yogurt or a small piece of low-fat bread as needed after exercise, but don't eat too much.
The best time to exercise to lose weight.
Drink water before exercise in the morning.
As the saying goes, a day's work lies in the morning, so many people choose to exercise in the morning. In fact, this practice is not worth promoting. Because between 4 am and 9 am, carbon dioxide flows back and the air quality is not good. In addition, human blood viscosity is high in the morning, especially for people with hypertension and cardiovascular diseases. Getting up early is very bad for your health. However, if you really only have time to exercise in the morning, you need to pay special attention. It is best to drink a glass of water before exercise to dilute blood and reduce viscosity. To choose a place far away from the lush trees, try to go to the open area in the lee of the sun and exercise for about 40 minutes.
Afternoon is the best exercise time.
In our traditional idea, we should take a nap after lunch. In fact, from 2 pm to 4 pm, the human body's athletic ability reaches its peak. And at this time, the sunshine is abundant, the temperature is suitable, and the wind is small, which is the best time to exercise. It is best to exercise 1 hour after lunch, otherwise it will affect the digestive function of the stomach.
Suitable for weight loss exercise at night.
If you want to lose weight, you'd better exercise at night. Exercise at night can help food digest faster and prevent fat from accumulating in the body. But no matter the intensity is high or low, the nervous system will be in an excited state, so go to sleep after 1 hour.
Exercise and drinking water are also learned.
Need to be reminded that no matter when you choose to exercise, drinking water is a key detail that cannot be ignored. People who do morning exercises should drink some water every 20 minutes and drink 120 ml at a time. Exercise in the afternoon and evening is more intense than in the morning, and the body consumes more energy and water. Need to replenish 200 ml of water. At the same time, we can't wait until we feel thirsty to drink water. At this time, our bodies are already short of water. In addition, it is best not to binge drink after exercise, but to drink bit by bit to reduce the burden on the heart. We can also prepare some salty sugar water, honey water or sports drinks to help restore physical strength.