Can't you lose weight going to the gym every day? Eating is good for food!

Original title: Can't you lose weight by going to the gym every day? Eating is good for food!
years, with more and more people working out, many people in the gym to run a membership, after work the first time to rush past clocking. In addition to a few thin people in order to strengthen muscle, most of the fitness is to reduce fat for the purpose, many people really adhere to not short time, but did not lose weight, what is the reason?
diet control is not in place
some friends go to the gym is just a picture of peace of mind, diet control is not in place. To know that "three-point practice, seven-point eating", whether fat loss or muscle gain, diet is more important. First of all, control the refined snacks, cakes, sweet drinks and other foods containing a large amount of salt sugar intake, they are not only high energy, in the processing and production process, such as frying, marinating, will produce toxic and harmful substances, nutrients will be destroyed to varying degrees; The Dietary Guidelines for Chinese Residents recommend that we eat more than 12 kinds of food per day to ensure a variety of foods and to meet the needs of the body's normal growth and development and various physiological activities to the maximum extent possible, so we should not simply cut off (or eat only) certain types of food.
to give you a summary of the fat reduction period to promote eating, need to pay attention to, and try to avoid what foods are:
1. Promote the consumption of unprocessed natural foods
e.g. whole grains (main foods are mostly coarse grains instead of refined rice noodles), vegetables, fruits (excluding fruit juices, dried fruits, fried vegetables, pickles and other processed fruits and vegetables), soybeans and their products (tofu, dried beans, soy milk, etc., excluding oil soy bubbles, fried soy skin and a variety of processed soy products snacks), milk and dairy products (recommended sugar-free low-fat milk, yogurt raw water).
2. Some meat and egg milk need to pay attention to the way to eat
unprocessed livestock and poultry meat (eat lean meat, cooking methods to avoid frying), eggs (best boiled, avoid frying), full-fat milk (full-fat fresh milk, whole-fat sweet milk powder and various flavors of yogurt as little as possible fat reduction period Drink), potatoes (sweet potatoes, potatoes, etc., can replace some staple foods, do vegetables when eating attention to eat), nuts, vegetable oil, fruit juice (freshly squeezed fruit juice should also drink less, avoid excessive sugar intake and dietary fiber and other nutrients loss), as well as a variety of fat-reducing salad sauce is also easy to be ignored.
. Try to avoid all kinds of processed foods with oily salt sugars and trans fats
se.g. desserts, sugary drinks, chips, ham, hamburgers, instant noodles, ice cream, etc.).
nedged "diet compensation
some friends have found private education, developed a detailed training plan, daily strength training and aerobic training, various forms, time is also 1-1.5 hours, medium intensity and high intensity combination, warm-up stretching is not ignored, can be said to be very professional, diet looks very scientific, then not thin may be due to easy to ignore hidden reasons - diet compensation and physical activity reduction!
that is to say, they feel that they are very hard and self-disciplined, so regularly compensate themselves, eat snacks from time to time outside of three meals, and then comfort themselves that today practice hard, eat something does not matter ... Also, because there is a regular exercise in the gym, subconsciously omitted a lot of other physical activities, thereby reducing the daily energy consumption, such as: to save time driving to fitness, could have walked to the place also choose to drive or car, can climb the stairs to take the elevator, to the home after the housework is also done less, think of their own exercise anyway, so on the sofa paralysed a night ... All this will make weight loss effect greatly reduced!
Losing fat≠losing weight
fat volume is more than three times the muscle volume
there is also a situation, is the intensity and time of exercise are reasonable, diet also pay attention to, but the weight has not changed, but I look like I feel a little thinner, the mental outlook is better. This is because fat loss≠ weight loss, muscle growth after exercise, fat also decreased, and more internal fat, appearance looks less obvious, which is a very good change for the body, after all, visceral fat is the main culprit of many serious chronic diseases. Muscle density is much larger than fat, the same weight of the two, fat volume is more than three times the muscle, so although the weight did not lose much, but the body size has become tighter, physical fitness has also improved, so that is effective fat loss.
, every day to go to the gym must be physical exercise, and diet should be reasonable control, long-term adherence to healthy and effective fat reduction. Each person's own condition is different, fat reduction and muscle growth speed can not be the same, do not compare with others, gradually find out the right way to train their own is the best. The purpose of exercise is not only to reduce fat and muscle, but also to improve cardiopulmonary function, improve basic metabolism, protect bone joints, exercise is also beneficial to cardiovascular and cerebrovascular, can reduce the risk of many tumors, improve immunity and so on.
N't the more intense the exercise, the more fat you burn
We've all heard the conclusion that "exercise consumes more than 30 minutes of fat", in fact, all exercises are mixed with energy, and carbohydrates are the preferred energy supply for all kinds of exercise, which comes from glycogen reserves in blood sugar, liver, muscles. However, the longer the exercise duration, the higher the proportion of fat consumed to provide energy, because as the consumption of hepatic glycogen and creacoal glycogen increases, fat as the body's energy reserves to help, so we can say, "What kind of exercise is easiest to use fat for energy?" - Long periods of moderate-intensity aerobic exercise for more than 30 minutes."
addition to exercise time, there is also a factor affecting the energy supply system, that is, the intensity of exercise. If the intensity of the exercise will be too large body will give priority to the use of glycokin, such as some ball games, more than 30 minutes, but the field of sports are in sprints, sports are very intense, are glycogen-based;
People with fat reduction needs are best able to exercise every day, each time the best time to reach 1-1.5 hours, at least twice a week strength training, moderate-intensity aerobic exercise can be carried out every day (such as fast walking, jogging, swimming, aerobics, yoga, cycling, etc.), strength training at least one day apart, the whole body muscle group. (Pan Yi)