Fat reduction is often the most concern for women, but to become strong and muscular, muscle training is essential, so that the muscle and fat ratios are matched to the right level, and the skin becomes firm and elastic. But a lot of wrong opinions or ideas, flying all over the sky, lingering in the ears of the basin friends, see which one you believe?
Error 1: Local fat loss
You want to be beautiful! Do sit-ups every day, do squats every day, and lose your stomach and thighs. In fact, doing a few hundred sit-ups a day can really make a strong abdomen, but if you have fat on your stomach and you can't see the abdominal muscles, then you still have aerobic first.
Mistake 2: Does the muscle turn into fat?
Fat cells store oil, and muscle cells are processed from protein. The functions of fat cells and muscle cells are completely different and irrelevant, and never change from this to another.
Mistake 3: Muscle training, I am afraid that the muscles will grow too long.
It’s the same all over the world, especially the ladies say, “I don’t want to be too strong.†In fact, if you don’t use potent drugs, the body won’t grow that muscle. In the first few weeks of muscle training. Often, it will become more and more strong, mainly due to increased blood circulation in the muscles and tight muscle tension. Don't be afraid that your muscles will grow up unrestrained. It is quite remarkable that women can continue to increase their muscles by 0.22 kg per month. The fact that men can increase by 0.68 kg per month is considerable.
Mistake 4: I finally got my muscles and I can rest.
Muscles can be dropped if you don't train. From the age of 25, the few muscles of the female body began to decrease rapidly at 25%. The result of this decline is that the pectoralis major muscles are lost, causing the chest to sag; the gluteus maximus loss causes the hips to sag; the leg muscles Loss, resulting in heavy walking, unstable pace; loss of abdominal muscles, leading to small intestines; triceps loss, leading to unsightly "butterfly meat", also known as "clam meat."
Mistake 5: Women's training should be different from men's
Most women don't want to practice spectacular chest muscles and arms, but want to practice tightness, especially thighs and buttocks. These are probably the most difficult to maintain after a woman's age. The muscles of men and women are exactly the same, the only difference is in their size. On the contrary, men are taught to specialize in supine presses, high-pull pulleys, squat racks and other fitness items. For another example, if women do not want to practice a wide, thick back, they should avoid excessive training of the latissimus dorsi, while men are just the opposite.
Mistake 6: The more aerobic and strength exercises, the better for muscles.
The more you practice, the bigger your muscles grow. The longer you spend in fitness, the better your results? It’s totally wrong.
Arrange too much exercise: Excessive training inhibits muscle growth, 48 hours recovery time for small muscle groups, and 72 hours recovery time for large muscle groups. It’s too late to give the muscles enough recovery time to better carry out the next training. Excessive aerobic exercise is a very energy-intensive process, and muscle growth and survival also require energy supply. If there is too much oxygen, the muscles will not only get energy supply, but also decompose into energy and supply aerobic. The muscles are just like this.
No energy after training (hungry): After the training is completed, the body needs to convert glucose into glycogen to repair and build muscle. If you do not consume energy after training, the muscles will be broken down into amino acids, which are then converted to glucose to meet energy needs. So be sure to ingest carbon water and protein after training is complete.
Frequent stay up all night, overnight: If you are not getting enough sleep, the maximum weight you can bear during practice will drop dramatically, so that because the muscles do not get the maximum strength, it is possible to stop expanding and growing. Moreover, the growth hormone in the body is secreted after falling asleep, which can better promote the growth of muscles. Therefore, it is necessary to ensure a good working schedule.
Mistake 7: Muscle strength training makes you stronger, cardio circulation training makes you thin
Dietary intake is a major factor in regulating body composition. Although long-lasting, moderate-intensity aerobic exercise can help increase your energy expenditure slightly, it has a limited contribution to muscle growth. If you want to gain weight, increase calorie intake, and train your muscles with muscle strength. If you want to lose weight, reduce calorie intake, and increase your resting metabolic rate by raising muscle.
Mistake 8: Can't raise muscles at the same time and lose fat
Muscle-enhancing and fat-reducing are biologically speaking, and they are indeed two opposites of contradiction. Basically, they will not achieve both fat loss and muscle growth. Grow muscle requires energy supply (called energy positive balance, taking energy from the outside to your body), while fat loss uses exercise to consume energy (called energy negative balance, throwing energy from your body to the outside world) The energy supply of the muscles can not be satisfactorily met.
However, there is still an exception to muscle gain while reducing fat. If you are a fitness white and a fat man or you have just started to do fitness training after a long absence of exercise (because of these two people, low muscle content, high fat content), with appropriate nutrition, you can feel the increase in muscle strength Weight loss. As for the old fitness driver or the person who reaches the muscle limit, it is very difficult to achieve fat loss and muscle growth on the same day or a short period of time. The probability is close to zero.
Mistake 9: Eat less, especially don't eat dinner
People tend to be hungry for weight loss, and this is definitely not the way! Every meal needs reasonable nutrition and reasonable sum of heat! Energy, energy needs to lose weight is absolutely true. Want to lose weight and eat the gospel: You want to lose weight should not be hungry, a small amount of meals (every 2.5 to 3.5 hours), improve metabolism (although not significantly improved), but also not conducive to the accumulation of fat.
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