2. The first requirement of diet control is low fat and low carbohydrate. In the off-season, bodybuilders will normally consume lipids and carbohydrates like ordinary people to get enough nutrition and maintain abundant physical strength, but try to avoid saturated fats and monosaccharides; During high-intensity training, some athletes will also consume certain monosaccharides. And in season, fat and carbohydrates become fat-reducing? Enemy? . In order to consume body fat as soon as possible, athletes should strictly limit unsaturated fat and coarse grains that are generally considered healthy, and only moderately supplement them before and after exercise, and only ensure that blood sugar is not too low at other times.
3. While controlling diet, the training content of bodybuilders will also change. Low calorie intake will make people lack physical strength and it is difficult to complete high-intensity training; Therefore, most athletes take moderate load training to maintain muscle mass, and at the same time extend training time to consume more calories. In daily training, more aerobic exercises will be arranged to enhance the effect of reducing fat.
At the initial stage of losing weight, athletes must drink more water. A lot of water can help athletes lose weight and their muscles will not dry up. The requirements for diet are relatively high, and foods with low fat, low salt and high protein are needed. For example, you can eat more eggs and shrimp, and it is best not to eat pork or add protein powder.
Exercise suitable for weight loss 1, swimming weight loss method
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight. Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect. In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
2, jogging to lose weight
Simple and easy. Running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
3, variable speed running to lose weight
This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
Life principle of losing weight 1, be sure to drink a glass of water at room temperature before going to bed.
Drinking a glass of normal temperature water before going to bed can promote the circulation of body fluids, prevent the decline of basal metabolism and form a lean body. When you wake up in the morning and at noon, you can also drink a glass of normal temperature water to replenish water.
2. Drink at least two liters of water every day.
Water contributes to the balance of body fluids, which can absorb nutrients and discharge old and waste. It is recommended to drink more than two liters of pure water every day. There are secrets when drinking. It's better to drink slowly than to drink it in one breath, because the water that you drink in one breath won't stay in the body for a long time, and will soon become urine and sweat.
If you want to eat meat, take advantage of noon.
If you want to eat meat, day is better than night. Compared with fish, the digestion and absorption of meat is time-consuming and has a large amount of activities during the day. It is easier to consume these calories and avoid getting fat. If you want to eat barbecue, try to eat it at noon, but avoid dipping it in sauce. Because there is sugar in the sauce and the calories are too high, it is recommended to add salt and sesame oil to eat together.
Yogurt should be eaten at night
Many people think that yogurt should be eaten in the morning, but it is easy to be excreted with lactic acid bacteria during defecation and cannot promote intestinal health. Relatively speaking, eating yogurt before going to bed can increase the stay time of lactic acid bacteria in the intestine, promote the reproduction of beneficial bacteria, and help activate beneficial bacteria in the intestine during sleep. In this way, you will usually defecate when you get up the next day, which can make defecation smoother.