Nutritionist Li Jiahui, don't be naive! Fitness won't turn fat into muscle! At present, fitness is prevalent, gyms are everywhere, and even become a national sport. Joining the gym is nothing more than to get better, thinking that you can lose weight by exercising your muscles, so you go crazy and exercise, thinking that you can lose weight and have a good figure that everyone envies, but the fitness results are often counterproductive. Everyone is Crouching Tiger, Hidden Dragon, King Kong Barbie ... (Editor's recommendation: 73-year-old grandmother successfully recorded "I lost 27 pounds in my 70 s") I often hear that my "strong" figure is interpreted as: "I just exercise carelessly. It can be clearly seen from the picture below that fitness, as its name implies, is to exercise muscles and make muscle cells strong, but it will not reduce fat, so fat cells still exist in the upper layer of muscle cells, naturally. Editor's recommendation: Do you exercise but don't lose weight? Towel exercise activates brown fat cells, and shoveling 4kg more is not a dream. ) Muscle cells and fat cells are two different cells, and of course they will not be transformed into each other (fat is transformed into muscle, and muscle is transformed into fat), so it is impossible to lose weight by fitness alone. You must lose weight and fat before exercise in order to have a perfect and strong body! Therefore, we should honestly face the fact that we are overweight and need to lose weight. It is necessary to start with diet and exercise, strive to eliminate body fat and then start to practice muscles, in order to have a good figure that everyone envies! Nutritionist Li Jiahui, don't be naive! Fitness won't turn fat into muscle! At present, fitness is prevalent, gyms are everywhere, and even become a national sport. Joining the gym is nothing more than to get better, thinking that you can lose weight by exercising your muscles, so you go crazy and exercise, thinking that you can lose weight and have a good figure that everyone envies, but the fitness results are often counterproductive. Everyone is Crouching Tiger, Hidden Dragon, King Kong Barbie ... (Editor's recommendation: 73-year-old grandmother successfully recorded "I lost 27 pounds in my 70 s") I often hear that my "strong" figure is interpreted as: "I just exercise carelessly. It can be clearly seen from the picture below that fitness, as its name implies, is to exercise muscles and make muscle cells strong, but it will not reduce fat, so fat cells still exist in the upper layer of muscle cells, naturally. Editor's recommendation: Do you exercise but don't lose weight? Towel exercise activates brown fat cells, and shoveling 4kg more is not a dream. ) Muscle cells and fat cells are two different cells, and of course they will not be transformed into each other (fat is transformed into muscle, and muscle is transformed into fat), so it is impossible to lose weight by fitness alone. You must lose weight and fat before exercise in order to have a perfect and strong body! Therefore, we should honestly face the fact that we are overweight and need to lose weight. It is necessary to start with diet and exercise, strive to eliminate body fat and then start to practice muscles, in order to have a good figure that everyone envies! Exercise or not lose weight? "Why do I work hard and still can't lose weight?" "I don't want weight training. I'm worried that my muscles will get stronger and look bad!" Absorb well after exercise, can't eat, and get fat easily! Exercise consumes a lot of calories, so you must eat well after exercise! "Supplementing protein a lot after exercise helps to grow muscles, but my muscles are getting fatter and fatter ..." Are you full of doubts about losing weight through exercise? Now answer it once! Weight loss exercise accounts for 30%, and diet accounts for 70%. If the diet is not well controlled, it is difficult to lose weight by doing enough exercise. In fact, exercise does not consume as much calories as expected. We see the table below. Suppose a 60 kg person jogs for 30 minutes (at a speed of 4.35 km /30 minutes) and consumes 246 calories, which is less than a bowl of rice! So if you are used to eating a big meal after exercise, of course, it is not easy to get thinner, but it is easier to get fat! The purpose of exercise to lose weight is to help reduce fat, and then realize the reduction of body fat rate and the increase of muscle rate, rather than watching exercise by the calories consumed! (Editor's recommendation: "The Last Weight Loss in Life"! IG Goddess "Efficient Exercise Schedule" Body fat reduction is not only aerobic exercise, but also better if combined with anaerobic exercise. Most people will jog first when they enter the gym, and then start weight-bearing training after the end, so the effect of reducing fat is poor. It is suggested to do anaerobic exercise (weight training) before aerobic exercise (jogging). Aerobic exercise needs to last for more than 20 minutes to help fat metabolism. According to different ages and different requirements, you can look at the calculation method below to convert your maximum heartbeat. Weight-bearing training won't make you grow strong muscles in a short time, so girls really don't have to worry about turning into King Kong Barbie with weight-bearing training, which mainly consumes fat and tightens the body. Start incorporating weight training into your weight loss plan today! Everyone knows that protein should be supplemented after exercise, but it is often overdone. Not only did you not lose weight, but you didn't gain muscle. Worst of all, you are getting fatter and fatter because you ate the wrong food after exercise! See the figure below. Before exercise, you need to supplement more staple foods (white rice, sweet potatoes, oats and toast) and a small amount of protein (eggs, milk, soybean milk, meat and seafood), while during exercise, you need to pay attention to proper water intake. After exercise, you need to supplement more protein (eggs, milk, soybean milk, meat and seafood) and a small amount of staple foods (white rice, sweet potatoes, oats and seafood). (Editor's recommendation: The diet menu is open! People only remember to supplement protein after exercise, but they often neglect to supplement food before exercise. In fact, no matter when you exercise, remember never to exercise on an empty stomach, the effect is even worse! It is best to supplement protein within 1 hour after exercise, so don't worry about getting fat after absorption. In fact, eating before and after exercise is the least likely to get fat, because what you eat will be directly converted into glucose for muscle use, so it is not easy to cause fat accumulation. Eating before and after exercise is the right choice, and of course, you should choose a balanced diet, not exquisite food with high calorie and high fat! Do you know why you exercise crazily or not lose weight? Eat well and exercise well today, and you will lose weight! This article is reproduced from/Li Jiahui dietitian slimming station. About the author: Li Jiahui, a nutritionist, has experience in joint clinics and weight loss centers, and has a national college entrance examination certificate, specializing in weight loss nutrition, weight loss psychology, chronic disease nutrition and preventive medicine. Facebook fan base: Li Jiahui dietitian slimming station