It is well known that muscle is very important. It can not only prevent damage, create PB, but also brush high basal metabolism so that you don't bother to lie down and lean. If you consume muscles because of running, it is not worth the loss, let alone running chest. The troubles that have run away! ! !
No.1 What happened when I lost my chest? ?
Many of us have a wrong impression that weight loss and muscle growth can be carried out at the same time. Is this just a legend or a fact? To get this answer, we first need to know how fat is released from tissues stored in the body.
Triglyceride, which is the rate at which fat is released from fat cells, is quite slow. In the process of freeness, during exercise or in the absence of energy in the body, it stimulates the secretion of a lipolytic enzyme that responds to hormones, which breaks down fat and produces three fatty acid molecules and a glycerin. This process is called fat. hydrolysis. Fat hydrolysis is a part of the energy supply system in exercise. The glycerol produced by fat hydrolysis is water-soluble and dissolves in the blood.
Exercise can increase the concentration of fatty acids in the blood. In long-term moderate-intensity exercise, the rate of fatty acid oxidation is 10 times that of normal, and the rate of fat synthesis is also slowed down.
What if we increase the intensity of exercise? Of course, the rate of fatty acid oxidation will increase, but the production of lactic acid will also increase. Lactic acid reduces the rate of fatty acid liberation and increases the rate at which fatty acids re-synthesize fat, which in turn becomes an important source of energy. In low-intensity exercise, the concentration of lactic acid in the blood is very low, and it has little effect on the freeness of fatty acids, so the oxidation of fat becomes the most important source of exercise energy, and the proportion of carbohydrate as a source of energy is also greatly reduced.
What is going on with running weight loss?
Within 5 minutes of the start of the exercise, the heart adjusts to adapt to the movement of the body, the heart rate is significantly increased, the heart pumping blood is intensified, but the degree is uneven, and it is called "heart adaptation period". After running for 5 minutes, the heart has been adapted, the heart beats powerfully, the pumping blood is even, and the adjustment is made according to the amount of exercise at any time.
Within 20 minutes of running, the main source of exercise energy is glycogen stored in the body, especially muscle glycogen and hepatic glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a lot of energy; running 20 After a minute, most of the glycogen is depleted, and the main source of energy is converted into fat in the body. Since fat supply has a lot of oxygen demand, when the running strength reaches the degree of hypoxia, it is impossible to provide energy by oxidizing fat.
Summary: Running for the purpose of exercising for the body should not be less than 5 minutes, otherwise it will not help the improvement of cardiopulmonary function; for more than 5 minutes of running, the longer the duration, the better the cardio-respiratory exercise. The speed of running is secondary, and can be adjusted according to your own physical strength; running for weight loss bodybuilding should be no less than 20 minutes, slower to maintain even breathing; 20 minutes of slow running can not only A large amount of depletion of glycogen in the body, but also to use the body's fat; and because the slow running is not very intense, will not make the body excessive oxygen deficiency, it will help the consumption of fat, thereby achieving the purpose of weight loss.
No.2 Will the muscles disappear? How is the muscle lost?
Many runners with weight loss needs have this question: When we reduce calorie intake and let the body be in a state of lack of energy, can the body increase muscles? To answer this question, we next need to understand what metabolism our body has when it lacks enough energy.
We have previously known that in aerobic exercise, fat breaks down as a source of energy; however, the body also breaks down proteins and carbohydrates in the body. When the body lacks energy, the insulin content is also very low. At this time, the body secretes other hormones (glucagon glycosides) , which causes the whole body's tissues to begin to decompose and produce usable energy. Therefore, long-term low insulin and high glycemic in the body are not good for increasing muscle.
What are the reasons for protein breakdown? Of course, as mentioned above, the body is not the most caloric intake, or the calorie consumption caused by exercise is the most obvious cause; the other is the reduction of protein in the diet, the lack of amino acids, the rate of protein decomposition will increase. (For example, if there are some vegetarians, the speed of muscle growth will be slower. This is why the monks of Shaolin Temple need a lot of supplements tofu.)
So obviously, calorie consumption is the most important factor. So when doing weight loss, can weight training prevent the loss of muscle tissue in the body?
The answer is not! Although aerobic exercise reduces protein synthesis and increases protein breakdown, anaerobic exercise (ie, strength training) stimulates growth hormone production and other metabolic hormones that stimulate protein synthesis and slow down protein breakdown. However, if the cells do not have enough energy, the rate of protein synthesis will slow down and stop completely, and the rate of decomposition will increase. Therefore, weight training can compensate for the loss of protein degradation during exercise by accelerating the effects of protein synthesis after exercise. But exercise can't prevent protein breakdown caused by insufficient calories, because protein synthesis is very dependent on the amount of heat your body absorbs.
Is No.3 supplemental protein useful?
We are often misled by some misconceptions that increasing protein in the diet during weight loss prevents the body from breaking down proteins. is this real?
Our body has three sources of energy for amino acids: 1. Protein in the diet; 2. Free amino acids in the body (in plasma; 3. Muscles. Unfortunately, the protein of the diet is only a small part of it, even if you Eating a lot of protein is still the same, so eating a lot of protein when losing weight does not effectively reduce muscle loss.
The free amino acid in the body is also a good source of amino acids, but it accounts for only 1% of the amino acid metabolism and is used in the initial stages of the body's lack of energy. The greatest energy of protein catabolism comes from muscle. When the body lacks energy, the muscles are broken down.
Increasing protein in the diet can slow the loss of muscle tissue, but it can't stop the loss completely. It is generally believed that the more severe the lack of physical energy, the more it will consume tissue in the body to provide energy. Therefore, it is best not to be too eager to lose weight. Slow weight loss will result in less muscle loss.
So can we lose weight, lose weight, and increase muscles at the same time?
No! If you want to consume fat, you have to face the fact that you will lose some muscle. But you can minimize the loss of muscle by increasing the protein in your diet and avoiding a serious lack of calories. Therefore, it is best to reduce the weight of 0.9 kg per week.
Another way to reduce muscle loss is to increase protein synthesis caused by increased insulin after exercise. Within two hours of exercise, it is the best time to stimulate protein synthesis. Absorbing simple carbohydrates and amino acids during this time can increase your body's insulin and promote amino acids into the cell, so don't waste this time!
No.4 How can I lose weight?
How do we increase the rate of free fatty acid oxidation? Low-intensity aerobic exercise seems to be the best method. This intensity can increase adrenaline, paraephrin and growth hormone and inhibit insulin production. This physiological state can increase the utilization of fat and does not consume our muscles because of too much strength.
What kind of strength is this? We can use the easiest way to self-evaluate the strength of running: if you can talk and sing while running, then our intensity is relatively low; if you can chat but can't sing, then our intensity is medium; if only Being able to focus on running is even more difficult to talk to, and the intensity is relatively large. So keep the medium and low intensity, 30-40 minutes or more, 3-4 times a week of training to lose weight is the most scientific.
All in all, the state of energy deficiency caused by exercise can best help the body consume fat. This progressive weight loss method consumes excess calories you eat, rather than a special diet. Aerobic exercise can cause the body to be the most suitable environment for burning fat, so if you want to lose weight, you must start exercising, and do not stop weight training, in order to minimize muscle loss.
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