Some friends who love sports and fitness, especially those who aim to reduce fat, will become very sensitive when they mention fat. Not only will they reduce the normal intake of healthy fat in the diet, but they will always make a stupid mistake: Fat loss also causes a large loss of muscle . Maybe you will lose weight to a certain extent, and the fat volume will also shrink, but there must be an equal amount of muscle wasting. Because the density of muscle is greater than fat, you may indeed look thinner and smaller, but this is not your original intention to reduce fat, especially for most male fitness and bodybuilders. How much exercise will cause the breakdown of protein, which means the loss of muscles, which is unwilling to see fitness athletes. So how to reduce the decomposition of protein to the maximum during fitness has become a concern for fitness people. First, the intake of staple food should be sufficient For people who gain muscle, they sometimes worry too much about the accumulation of fat, so they strictly control the intake of carbohydrates in their diets. Some people do not even consume carbohydrates. Do they not know that although the body fat content is controlled, but the protein Decomposition of the body is greatly improved, because strength training is mainly powered by sugar and protein. Insufficient carbon water intake will lead to protein decomposition. A reasonable body fat content is largely beneficial to muscle gain. Second, the strength is in the front aerobic in the back Strength training is mainly powered by sugar and protein, and aerobic training is mainly powered by sugar and fat. If aerobic is arranged in the front, it will consume the sugar in the body, and at this time, only strength training can consume protein. If you put aerobic activity in front, because it can reduce muscle glycogen reserves and devour your strength, in turn, if you do strength exercises first, you will soon be able to reach the state you need. Preparation for oxygen exercise. 3. Strength training time is controlled within 90 minutes Generally speaking, if you do not want to lose muscle, aerobic exercise is best maintained at an RPE of 8 for about 20 minutes. Because when doing aerobic exercise, your glycogen is consumed at the beginning, then the fat tether, and finally the muscle. For strength training, don't think that the longer the training time, the better the effect. The glycogen storage in our body is only enough for us to maintain 45-90 minutes of strength training. After 90 minutes, we can only rely on the breakdown of protein to provide energy. Subjective physical sensation rating table (RPE) classification standard Many people start to exercise because of "fat loss", but because many people do not have a scientific fitness concept, they also lose muscle while losing fat. Here are six suggestions for the few mistakes that fat loss is most likely to make. One: do not run on an empty stomach In order to lose weight, many people go running without eating at night. In fact, this kind of behavior is extremely unhealthy: after a day of work and consumption during the day, energy needs to be supplemented. Because of the fasting, the main energy source in the body depends on "fat burning". In the absence of sugar, "fat burning" is insufficient, and incomplete Combustion-ketone. Without sugar, the brain can't work properly, which requires the liver to work hard, and it also needs to break down some sugar from the muscles. Therefore, the more fasting you need, the more energy you need, the more fat and muscle you consume, and the heavier your heart. In order to achieve a healthy purpose and obtain the proper exercise results, you should eat some honey or glucose before running to avoid consuming muscles and prevent excessive fatigue of the heart and stomach. Two: Don't refuse heavy training Muscles can only grow if they adapt to the body under the stimulation of "stress" beyond their endurance. The purpose of heavy weight training is to break through the trough period of muscle growth delay, exercise muscles into a state of full excitement and congestion and expansion, break through the adaptability of muscles, broaden the physiological threshold of muscle development, and promote rapid muscle growth. It is different from the focus of multiple exercises with small weight: the former is often used to break through the power platform period or increase the explosive force, while the latter helps to sculpt muscle lines. In fact, repeated training for a certain part, that is, let a certain part of the muscles be in a state of tension for a long time, but not to collapse, this is how to practice muscles. Three: Don't just do aerobic training Aerobic training has low intensity and rhythm. Through this kind of exercise, oxygen can fully digest the sugar in the body and consume body fat. It is the main exercise method for many people to exercise. But this method not only consumes fat but also consumes muscle. The high metabolic and late burning effects brought by muscle have an absolute significance for fat loss. Once the muscles decline, the strength to support the weight of the body is not enough, which increases the burden on the joints when running. If you want to lose muscle during fat loss, you must increase strength training to ensure the muscles are active. After training, giving sufficient nutrition is the perfect solution. Four: Do n’t rush for emotional training Being too eager for success often leads to many undesirable extreme practices. Is it possible to lose fat quickly? Yes-liposuction and amputation. (To tell a joke). In fact, fitness means nothing more to us so that we can live a better life, rather than being tied up by quick goals and other people's eyes. Fitness is not just a way to lose weight and shape, but a necessary way to a healthy life. Too much emphasis on the short-term fitness effect, for the sake of their own purposes to fight the chicken blood, persevere to persevere, and ultimately no matter whether the goal is achieved or not, the means must be abandoned. Fitness is a person's practice. The process itself is the end. Compared with being able to lose 20 pounds a month, thinking about unreliable goals and forcing myself to do some disliked movements, and worrying about the lack of ideal results every day, ascertaining your fitness goals and finding your favorite fitness Way, health and happiness are more important. Anything can only become simple and pure with willingness, without any excuses and reasons. Five: Don't refuse carbon water Many people always say that if they eat more carbon water, they will get fat. This pot of carbon water will not back. Anything that eats too much will be fat. Okay! Including the carbohydrate intake of fitness people should account for 55% -65% of the total energy. When the carbon water is insufficient, the body's protein is forced to participate in the supply of energy and cause muscle loss. Some girls may feel that there is less muscle. Fan. But protein is not only stored in muscles, but also in many tissues and organs such as hair, nails, skin and bones. The loss of protein will make your hair dry, the nails are fragile, the skin is slack and inelastic, the immunity is reduced, osteoporosis, etc., and it will damage the liver. kidney. So be a healthy girl. High-quality carbon water mainly includes: cereals, various types of wheat and its products, mixed beans, potatoes and corn. When the body lacks carbon water, both mental and physical reactions will be extremely negative. Six: Don't focus on rest Three elements of fitness: training, nutrition, rest. Muscle growth is obtained from rest. Many people initially chose fitness because of their interest. After a while, some people developed a desire to become stronger and began to set training goals for themselves. However, they are pursuing the path of the strong. On the road, it is easy to fall into the misunderstanding of "the more you practice, the better," and ignore the importance of rest. When the body is constantly oppressed and depleted, the body should be adjusted to rest, otherwise it is easy to be injured or sick. The muscles need to have enough rest time to recover. After the rest, our connective tissues will become tougher and the musculoskeletal ligaments will become stronger. At this time, the body can perform better than before. Paper Box,Disposable Cake Box,Cake Box,Disposable Paper Box JIANGYIN BIOPACKAGE CO.,LTD , https://www.chinapulppackage.com
