Fat and muscle are in a daily battle for nutrition. When fat grabs more nutrients, and muscles are weakened and defeated, you will be fat. If your muscles get the most nutrients, your body fat will decrease. Do these 6 things to gain muscle and lose fat with less effort!
1. Aerobic exercise to lose weight faster? Every day run 5 km, why still fat?
Fat burning needs oxygen, aerobic exercise has long been considered more than anaerobic exercise to lose weight, you may also be so convinced, desperately running or pedal wheel, expecting fat with the footsteps to be burned off. On the contrary, run to the end of the world, the waist fat is still as stable as a mountain.
This is because the fat burning to explain the effect of weight loss is not comprehensive. On the discussion of weight loss, there is a saying that through exercise to break down fat, so that body fat becomes less; last year published in the Canadian Journal of Physiology and Pharmacology, the latest study pointed out that exercise can lose weight, because the body’s “carbon resources” transferred to muscle, so that fat cells get less nutrition, gradually become smaller, die, and then reduce body fat.
This new approach has also been discussed, according to the site Altmetric, which specializes in calculating the degree of attention to scientific literature, the study was cited in the top 5% of social platforms. The importance of muscles was also the subject of a cover story in The Scientist magazine.
In fact, we burn fat all the time, everywhere, including when we are resting or watching TV. How come you still haven’t lost weight even though you do exercise every day? First, the movement has not reached more than medium-high intensity, the second is more nutrition to the fat cells after meals, plus nutrition can not run to other organs such as muscle, naturally thin. Therefore, muscle gain is the key for people who want to lose weight.
2. Must weight training to be thin?
Yes! Currently can be summarized into two categories of theories, one is based on the concept of basal metabolism, 1 kg of muscle consumption of 100 calories, 1 kg of fat consumption of only 4 to 10 calories. More muscle mass, good muscle strength, high utilization of energy, can effectively reduce fat. Another way of saying exactly as mentioned in the previous question: fat loss has to rely on fat outside the organs that need carbon resources to grab resources.
However, regardless of which argument, it is confirmed that muscle plays an extremely important role in the weight loss process, “want to lose weight, we must create an organ with fat to grab nutrients – muscle.” The weight of fat tissue will be governed by muscle, that is, the faster muscle growth, the weight of fat will be significantly reduced.
Under the condition that the total number of muscle cells of each person remains unchanged, the muscles damaged during exercise have to be regenerated. The regeneration process requires a lot of carbon resources. It is the best time to compete with fat for nutrition. At this time, supplement the right nutrition to repair and muscle synthesis. The efficiency is the fastest, and the muscle strength and muscle are developed, and it also successfully plunders nutrients and deprives fat cells of the opportunity to obtain resources. Conversely, without repair or without tearing or damaging muscle tissue, there is no room for muscle growth and new cells to grow, and nutrients are largely stored in fat cells.
Weight training, or plyometric training, is the best way to destroy and eliminate weak muscle cells, so that healthier, stronger muscle generation, “comfort is degeneration, do not train will become more and more powerless” to develop muscle strength, not only to prevent disease, daily activities more powerful, so that the body line becomes beautiful, and can make weight loss twice as fast, and enhance other sports performance.
3. After exercise, will I gain weight if I eat?
When muscles are damaged, they need to be repaired properly before they can grow, and the repair depends on the right diet. You need carbohydrates, that is, calories, which will promote insulin secretion to promote muscle synthesis. If you eat protein and avoid carbohydrates after exercise, you will lose muscle protein and reduce the efficiency of muscle synthesis.
You can choose high GI foods such as rice, sweet potatoes and potatoes to replenish your calories; protein, milk and soy milk are the amino acids needed for muscle growth.
4. How to match aerobic exercise with weight training?
According to the American College of Sports Medicine and the American Heart Association’s exercise recommendations, you should do plyometric training two days a week or more, stretching and aerobic exercise for at least 150 minutes, all three can not be neglected.
Exercise makes you feel charming and refreshed
And almost all experts recommend that exercise should reach medium to high intensity, the better the effect of weight loss. How to hold the intensity? It should reach the level of a little breath after exercise, can speak but can not fully express; or use the maximum heart rate to monitor the intensity of 65% or more (formula: (220 – age) X 65%), in order to achieve the effect of health promotion. As for weight training, beginners can set a maximum intensity of 15 reps with a certain weight.
For those who are obese, beginners, often dizzy or have weak heart, first arrange 80% aerobic exercise + 20% plyometric training; after physical fitness is established, increase to 50% aerobic exercise + 50% plyometric training, and then slowly adjust the proportion of plyometric training according to the professional coach’s advice.
5. The first heavy training or aerobic exercise?
Anaerobic exercise is mainly to train the instant explosive power, relying on liver glycogen to bring energy and stimulate the secretion of growth hormone, which has a good effect on fat loss. If you run first after the consumption of liver glycogen, and then to pull the elastic band or lift the dumbbell, it is easy to lose strength, can not achieve the training effect, and may even be injured.
6. Knees need to grow muscle? I am not yet middle-aged, but I still need to take care of my knees?
Don’t just rely on your youth not to take care of your knee, because too little or too much movement of the knee will be damaged by old age. You should moderately engage in impact sports such as running, jumping rope, bicycling or weight-bearing exercises to keep your knee in the best condition. The knee cap contains cartilage and joint fluid. Think of the cartilage as a sponge, with impact force, so that the sponge can absorb water for joint movement. If you don’t move your knee cap, the cartilage will not be lubricated and strong enough, and you will easily get injured when you move.
It is more accurate to say that you should strengthen the muscles around the knee to improve the strength of the knee than to say “the knee needs to grow muscles”.
Muscles protect the soft tissues in the knee and provide a cushion for jumping, such as the quadriceps on the front of the thigh, the iliopsoas on the outside of the thigh, the biceps on the back of the thigh, and the gastrocnemius or gluteus maximus on the lower leg.
If the knee is injured or has degenerative arthritis, please see your doctor first for an evaluation. Don’t train your knee by climbing, you are putting the cart before the horse. The knee is under several times more stress when walking up and down hills than when standing, so train the knee muscles, mobility and endurance before climbing, not by climbing.
Hey! Don’t think of muscle strength, weight training is too difficult, you can through small tools such as dumbbells, macaron balls or elastic bands, grasp the odd time to do at home, muscle gain and fat loss is actually very easy.
carbon resources
The cell is the basic unit of life, composed of fat, protein, DNA, etc. The main body of these molecular structures is carbon, and carbon resources are used to summarize the substances that make up life. Carbon resources can also be understood as “nutrition”.
It is important to remember two things
1. The ideal food combination after exercise is
Carbohydrates: protein = 3 to 4:1
The average person can take about 20 grams of protein at a time, about 80 grams of chicken muscle contained in the amount; can also eat a bowl of chicken rice + 1 braised egg.
Please finish eating within 30 minutes after exercise
At this time, the muscle absorption efficiency is the best, otherwise the nutrition does not run to the muscle, and was taken away by fat.
2. You can do these 3 small movements more often
The actual fact is that you will be able to get a good deal on your own.
Against the wall squat: back flat against the wall, the position of the buttocks do not lower than the knee.
Ride a bicycle, exercise endurance and knee muscles.
Avoid kneeling, squatting, going down stairs, sitting on low stools and other knee-harming behaviors.
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