1, on the conversion rate of sugar and fat
It was last year that I first heard this book. At that time, I had a strong interest in this sugar and fat conversion rate. I am a graduate student in physical education. But I have never heard of this sugar-lipid conversion rate, but I guess it has something to do with the heart rate interval that we should grasp when exercising. Facts have proved that, after asking, it is indeed as I guessed. Is that our heart rate is controlled within a certain range. Then our exercise can produce the effect of burning fat. Here, I want to talk about my own understanding. Zhang has a special study on running, so he can talk in detail and make him run in a short time, and he is fun, persistent and fulfilled. However, running is the easiest exercise we usually see, and it is also the most difficult exercise. If you don't do some homework, you should be fully prepared. It is recommended not to take running.
You can still calculate your heart rate range according to the formula, so that you can consciously adjust your intensity during exercise. For example, when you practice with a coach or video, you can refer to the heart rate range. If it is too high, you can do it slowly, or it doesn't matter if you do two or three less. Because the first thing to do is to have a good exercise habit compared with completing high-intensity and difficult movements.
Second, this part of understanding about thinness.
Anyone who knows something about sports knows that scientific slimming is exercise+dieting, a method. You can also hear it from the book Control, that's what it means. Of course, exercise here does not mean high-intensity exercise, and dieting here does not mean not eating. This is too exaggerated.
1, let's start with the concept. Generally speaking, we will talk about fitness or slimming. Never talk about losing weight, why?
Psychologically speaking, our subconscious mind is particularly easy to accept such simple commands and transmit such information to the brain. So if you keep losing weight repeatedly, will it make your subconscious think that you have lost weight? Still fat? Losing weight must be fat, so subconsciously thinking that you are fat can't make you lose weight. The second part of our brain is the basal ganglia. His role is particularly persistent and repeatable. It remembers that your order is to lose weight, that is, to repeat this order, so it repeats the concept of fattening your brain or subconscious. So people who lose weight tend to get fatter and fatter, which is also here.
2, it is the problem of fat calories.
We have been to the bank, so I earn a lot of money and deposit it in the bank when I can't spend it, so I need to use the money in the bank when I run out of cash. As we all know, the same is true of the fat calories in our bodies. If we eat more calories, they will accumulate in our bodies and become fat. If we eat less calories and consume more calories, we call the fat in our bodies calories. Of course, as long as we exercise, we consume calories. If you drink water and walk, these can consume calories. Why do you say that scientific slimming means exercise+dieting is also here. Only by increasing the calories consumed by exercise and controlling the calories entering the body can we make our bodies less fat and thinner. For example, if you eat 2000 calories a day and exercise costs 1800, then you will save 200 every day. If you adjust it to eat 1900 every day, the exercise will consume 2000, and the extra 100 will be transferred from the calories stored in the body and burned, so you can lose weight.
3, want to lose weight is very simple, exercise+diet.
Exercise: This exercise doesn't even require you to do 15-30 minutes of fitness activities according to some videos. You do five squats after going to the toilet every day. Stretch before going to bed and do two groups of 30 pedaling bikes. These are neither nervous nor painful. At the end of the day, you can do a lot of exercise. In fact, this is also a way of micro-habit. If you exercise every day after using it slowly, you can follow the fitness movements, practice 3-4 times a week with less intensity, exercise your heart and lung function, or try running.
Dieting: Dieting here begins with controlling staple food, that is, distinguishing staple food, vegetables and meat, which is not easy to express in words. I will send you some pictures for your reference.
In terms of control, coach Zhang also said that the intake of staple food must be controlled: especially when there are potatoes, lotus roots and yams on the table at home, steamed bread and rice can be avoided. Of course, I was not used to it at first. If I don't feel full, I will feel insecure, so I will reduce it appropriately. I used to eat a steamed bun, but now I have to reduce 1/4, 1/3, etc. This is a gradual process.
Most importantly, this kind of exercise+diet is particularly effective and easy to adhere to, laying the foundation for the next step of fitness. Another key point is recording. Borrowing an app to record your weight, waist circumference, leg circumference and other data, the feedback mechanism must be a good tool. Measure these data every other week to see if there is any change. After giving birth to Bauer, the weight is as high as 74kg, so slowly adjust the diet+micro-exercise, and then slowly follow the small video exercise of the fitness app, and slowly move up from the primary level, which is easier to keep up with. I have always kept this kind of fitness activity. Compared with the first week's record, the waist circumference decreased by 2cm and the leg circumference decreased by 1cm, indicating that the base is particularly large, but such a record can especially increase your confidence and make you more motivated to keep exercising. So far, I have lost 18kg of fat, and the fat burning work has been completed. The next step is shaping, and I still insist on this way to keep fit.
"Control" not only refers to running, exercising and eating, but also refers to the sense of control I can achieve by controlling my body. This is also very important. Managing your body is an important but not urgent matter. I hope you book lovers can control it.
Thank you! My sharing is over.