Lipid reduction myth For these thousands of years, humans have been pursuing physical and physical strength and muscle development. This is a supreme standard, very attractive to the standard appearance of ancient heroes and Greek gods. No one challenges its lofty status, and we have so far revered such ideals.
In the United States, the obesity rate exceeds 35% of the population and is rising year by year. It seems that only those who are born with genes like Superman, or who are willing to sacrifice their lives and strictly adhere to the rules and learn the correct view in depth can practice this ideal body.
However, don't be fooled by this point, genes are not the reason that prevents you from practicing your health, and it is not difficult to learn fitness knowledge. After you read this book, you will be able to learn all kinds of knowledge you need. Don’t worry about not having enough willpower. This is not as difficult as you imagine. Although you can’t eat psage every day, don’t dream of having a perfect six-block skin by practicing it occasionally. However, as long as we can grasp the key points of diet and training, we can still enjoy the food we like, make the training we like, and achieve the goal of building muscle and reducing fat. This is why I write a book. I want to help you improve your body and make your life better.
fat loss is a major part of this vision. To achieve this goal, you cannot blindly follow uncertified popular diets. If the method is wrong, it is easy to cause the yo-yo effect of losing weight and getting fat. To give up the meal that makes you weak, overweight and frustrated. Only by learning a light and continuous fat-reducing method can you become the owner of your body and let too much fat never get on.
Before helping everyone do this, I must first break the serious myth of fat reduction. Some you have heard of, and some you have even tried. If we don't break these myths first, you may doubt what I'm going to say next, and you are more likely to develop a resistance to the core concepts and fat reduction methods in the book.
Now, let us eliminate these harmful remarks and wish you all to practice your ideal body shape.
Myth: A small amount of meals can help reduce weightHave you heard: "A small amount of meals can promote the new Chen Dynasty's thanks, accelerate the speed of fat reduction, and control the appetite." I heard it. This theory is simple: when eating, the body will always process food, so if you eat every few hours, Chen Daixie will keep alive, right? , and dividing the amount of three meals a day into multiple meals can also reduce the appetite for a lot of food, right? But this theory cannot stand in front of scientific research.
Scientists at the French Institute of Hygiene and Medicine examined a large number of literatures and compared the differences between various dietary patterns based on the contents of many studies, ranging from one meal a day to seventeen meals.
They found that eating a small amount of meals and eating a big meal a day was not significantly different. Small meals bring small and short-term gains, while large meals will cause long and large peaks of gains. Therefore, adding up the heat that is burned by digestion on a day will not cause obvious differences in dietary patterns.
Research results from the University of Ottawa, Canada also support this conclusion, they divide the subjects into two groups:
1. One group eats three normal meals a day.2. A set of snacks with three meals a day plus three times a day. The two groups of
maintained the same heat deficit and completed the experiment eight weeks later. The data showed that there was no significant difference in weight, fat, and muscle loss in all people.
Is that small amount of meals helpful in controlling food habits? This requires discussion of two aspects. First, we have explained that the researchers asked the subjects to reduce their diet for twelve weeks and found that increasing protein intake can control appetite, but three or six meals a day have no effect on appetite.
In addition, Kansas University in the United States has also conducted similar research on nature, aiming to understand the effects of meal frequency and protein intake on appetite, foot feeling and hormone response. They also found that increasing protein intake can improve the feeling of footing, and the feeling of footing for six meals a day is not as good as that of three meals a day.
But at the same time, other studies have found that the feeling of footwork for three meals a day is lower, but increasing the daily meal frequency can improve the feeling of footwork, making the subject more likely to continue to reduce the plan.
To a certain extent, the eating pattern you can maintain is the best eating pattern, especially in terms of dietary frequency. Many people in my area like four to six meals a day, and so do I. Some people like two to three meals, and both are just right.
Mything: Exercise to successfully reduce weightIf you are willing to eat very little food every day, you can create a high heat deficit without doing anything. Eating can reduce a lot of weight, but at the same time, it will also lose a lot of muscles. This is not a happy situation. There are many reasons, and politeness is of course a very common reason.
To reduce weight, you need to control your diet and exercise, and not any exercise can be done. When the heat deficit is in the state of a heat deficit, the best exercise is resistance training, which is a way to improve muscle strength and endurance.
From a study conducted by Western Virginia University in the United States, we can see the benefits of resistance training during meals. The researchers divided twenty male and female subjects into two groups:
1. The first group performed one hour aerobic exercise four times a week.2. The second group will conduct re-training three times a week. The diet content of the
The two groups have the same diet. After twelve weeks, each person lost about 9 pounds of muscle, but the aerobic exercise group lost about nine pounds of muscle, so the retraining group did not have this problem..
There are also other studies that if you want to quickly reduce fat and not want to lose muscle, you need to add resistance training when reducing weight.
These movements are all very good, the problem is that aerobic exercise is not very beneficial for weight reduction. Many studies have found that people's weight even begins to increase after cardiopulmonary exercise.
Those who are too heavy are obsessed with burning heat rather than becoming healthier.
The main reasons why aerobic exercise alone cannot be clearly reduced are two:
1. It is too easy to replenish the calories burned by running.
Guess, how many big knots can be consumed if you run 30 minutes? For a person weighing about 70 kilograms, it can consume about 400 calories of heat, but just one handful of fruit, a little bit of goodness and an apple can replenish these calories. Or if you love eating it, a few slices of dried chocolate and a glass of milk can add up to a full 400 calories.
I am not saying that you should not eat fruit, quality, apple or dry food when you lose weight, but that your heart and lung exercise is not as good as we expect to consume a lot of calories.
The calories consumed by aerobic exercise are helpful for weight loss, but your goal is not just to burn calories, but to "reduce body fat". If you eat too much, aerobic exercise will never help you reduce weight successfully.
2. Your body will be suitable for sports and reduce heat consumption.
research points out that when there is a heat deficit, the body will improve the energy use efficiency. That is to say, although you are doing the same type of movement, the energy required to continue running will be less and less. This also means that if you keep doing the same action under the same circumstances, you will burn less energy than you think, and it will make you more likely to eat too much or stop progress during the reduction process.
Many people will do more aerobic exercise to break through to consume more energy and make weight reduction continue, but doing so will also accelerate muscle loss, causing the new Chen Daixi to slow down.
What is the situation of re-training?
Scientific research clearly points out that this is a very effective way to reduce fat. So why do people think of training too much rather than changing seedlings when talking about retraining?
The answer is simple, and retraining is not a popular weight reduction method, because it is actually a bad weight reduction method, but it has excellent results in accelerating "lipid reduction" and preserving muscle. A study from Duke University in the United States perfectly illustrates this. The researchers recruited 196 subjects aged between the ages of 18 and 70, obese or overweight, both men and women, and divided them into three groups.
1. The first group does resistance training three times a week, one hour each time.2. The second group jogs at medium strength for three days a week, forty-five minutes each time.
3. The third group is to conduct resistance training and aerobic exercise.
The experiment ends eight months later. Which group will reduce the most weight?
is not first or third, and the weight reduction is the second set that only does aerobic exercise. However, they are also the only group that loses muscle. Then guess which set will reduce the most fat and increase muscle mass? That's right, it's the third set that performs resistance training and aerobic exercise at the same time.
Sentence: When you do aerobic exercise, you need to train with resistance. Although the weight is reduced less due to increased muscle mass, it will reduce more body fat.
※ This article is excerpted from "The First Fitness Strongest Man in the United States, Scientific Fitness Complete Book"."The First Fitness Strongest Man in the United States, Complete Book on Scientific Fitness"
Author: McKe. Matheus
Translator: Feng Mengyi
Publisher: Adopting Culture
Publication Date: 2021/03/04
Picture/"The First Fitness Strongest Man in the United States, the Complete Book of Scientific Fitness"
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