1. Where did the burnt fat go?
Some people ask these days, "Does exercise turn our fat into muscle? Does stopping exercise turn muscles into fat? " The answer, of course, is no: Fat will burn off during exercise and will not become muscle (the increased muscle is synthesized by the body from protein's food intake). When we stop exercising, our muscles will slowly lose because we can't get exercise, but we won't get fat (when we stop exercising, most of the weight will rebound because we eat too much). However, there is an interesting question: when we lose weight, where does our fat go? There is a popular inspirational quotation in the weight-loss community: "Sweat is the tears of fat". Is this sentence true? Our fat burning has turned into sweat?
At the end of 20 14, a study published in the British medical journal showed that after accurate calculation by Australian scientists, when we lose weight, the fat we lost is mainly excreted through the lungs, and the other part becomes water, which is easily replenished through urine, feces, sweat, tears or other body fluids. The formula is as follows: 10kg fat +29kg oxygen (O2)=28kg carbon dioxide (CO2)+1kg water (H2O)+ a pile of heat.
In order to burn 10 kg (22 pounds) of fat, a person needs to inhale 29 kg (64 pounds) of oxygen. This chemical process will produce 28 kg (62 pounds) of carbon dioxide and 1 1 kg (24 pounds) of water. As can be seen from the above formula, why do you always say "aerobic exercise" to lose weight? You need enough oxygen to burn the fat in your body.
2. Aerobic exercise burns fat
The excess energy we consume is mainly stored in the form of glycogen and fat. When we do strenuous exercise for more than two minutes, the body needs to start the aerobic system and burn glycogen and fat stored in the body to provide energy. Remember, fat and glucose are burned at the same time, and burning glucose can release more calories. However, storage of glucose is limited. When the exercise lasts for a long time (depending on the intensity of exercise and personal physical fitness, it is generally believed that moderate-intensity exercise will consume glycogen within 30-45 minutes), the stored glucose in the body will be consumed, mainly focusing on fat burning. That's why many people suggest doing some strength exercises before aerobic exercise to accelerate glycogen consumption, thus accelerating fat burning. ) The distinction between aerobic and anaerobic is not the difference of exercise types. Is the difference in exercise intensity. For example, running is anaerobic and jogging is aerobic.
As for the intensity of aerobic exercise, it depends on personal quality. Professionally, it is usually divided by heart rate and maximum oxygen consumption. But in life, everyone's physical fitness is different, and it is also running 6km/ hour. If Liu Xiang comes to run, it may be low-intensity aerobic, while letting a sedentary person who never exercises in the office run is estimated to be anaerobic.
1. The simplest way to judge is to feel:
If you feel a little tired during exercise, you can talk, but you can't sing, which is moderate intensity; If you can't say the last sentence completely during exercise-then your intensity tends to be anaerobic.
How much you sweat can't measure how much fat you burn.
As mentioned above, fat combines with a lot of oxygen, releasing carbon dioxide and water. Water accounts for less than one third. However, all this water is lost through sweat, feces, urine, breathing and so on. Can be ruled out.
The main function of sweat in our body is to regulate body temperature. When the body temperature rises during exercise, the body will sweat to lower the body temperature. A lot of sweating comes from water stored in body fluids (blood), not the result of fat burning. In hot summer, even if you do nothing, you will still sweat, won't you? Therefore, those who think that sweat is fat tears, those who try to lose weight in the steaming room, you really think too much.
The calories of food are beyond your imagination.
Because the process of exercise is very hard, but it is also very fulfilling. We must be extremely happy after running 10 km, panting and sweating. At this time, we often overestimate the level of calories consumed by exercise. By calculation, the researchers found that at rest, a person weighing 154 pounds (about 70 kilograms) exhaled 8.9 milligrams of carbon at a time. If this person sits for a long time, does little exercise every day and has little physical activity, then TA will only exhale about 200 grams of carbon all day. A100g muffin is equivalent to 40g carbon. And jogging for an hour, the body can exhale 40 grams more carbon. Therefore, the most important thing to lose weight through exercise is to eat more because of exercise.
3. How to make slimming tea?
Every day after meals or afternoon tea, it is best to have a cup of old Chinese medicine slimming tea. Compared with the detoxification effect, slimming tea, an old Chinese doctor, is more to help you reduce fat, clean up excess fat in your body and help you build a lean body.
1: Chen Yin slimming tea
Ingredients: Herba Artemisiae Scopariae, Semen Cassiae, Fructus Crataegi, Fructus Rosae Laevigatae, and Lotus Leaf.
Practice: grind the above Chinese herbal pieces into powder, take 3~6 grams each time and drink tea once a day.
Efficacy: It has the functions of soothing the liver, regulating qi, clearing away heat and promoting diuresis, reducing fat and losing weight.
2. Plantago lotus leaf tea
Ingredients: Lotus leaf and plantain in equal parts.
Practice: grind the above drugs into powder, and 15-30g is a bag. Take 1 bag on an empty stomach after getting up every morning and before going to bed every night, and soak it in 250ml of boiling water 10- 15 minutes, once. 30 days is a course of treatment, and the drug is stopped for two weeks after one course of treatment. Continue to the next course of treatment.
Efficacy: anti-inflammatory, diuretic, fat-reducing and weight-reducing.
3. Gouqi tea
Material: 30 grams of Lycium barbarum.
Practice: make tea with boiling water, one dose a day, once in the morning and once in the evening.
Efficacy: It has the effects of nourishing liver and kidney and reducing blood fat. Indications of obesity.
3. Chinese yam cinnamon powder
Ingredients: 30g yam, 30g cassia seed.
Practice: stir-fry yam and cassia seed and grind them into fine powder. Take 5g each time, three times a day.
Efficacy: It has the effects of invigorating qi and spleen, promoting diuresis and eliminating fat.
4 tea: hawthorn chrysanthemum tea
Materials: hawthorn slice and cassia seed each 15g. 6 grams of chrysanthemum.
Practice: put the above raw materials into a cup and drink tea once a day.
Efficacy: It has the effects of calming the liver and clearing away heat, resolving food stagnation and removing blood stasis.
5: cassia seed tea
Materials: kelp 10g, cassia seed 15g.
Practice: decoct in water and filter out the medicine. Eat kelp and drink soup.
Efficacy: remove fat and lower blood pressure. Suitable for people with hypertension, coronary heart disease and obesity.
6. Fitness lipid-lowering tea
Materials: Polygonum multiflorum Thunb, Salvia miltiorrhiza Bge, Alisma orientale Bge, and green tea 65438±00g each.
Practice: Boil the first three herbs with water, and brew the juice into green tea for drinking. Daily 1 dose, used for tea.
Efficacy: It has the effects of promoting blood circulation, diuresis, reducing blood fat and losing weight. Suitable for people with hyperlipidemia and obesity.