Eating and drinking at the end of the year is easy to gain weight, and the average weight of Chinese people is 2 kg. Don't be careless ? 9 to 5 animated muscles help to lose weight. Does protein have to exercise to lose muscle? Dr. david heber, Chairman of Herbalife Nutrition Research Center, Chairman of Nutrition Advisory Committee and one of the best doctors in the United States, pointed out that more than 130 diseases are clinically related to obesity, including: type 2 diabetes, cardiovascular diseases, hypertension, stroke and cancer. 20 15 more than half of the top ten causes of death in Taiwan Province province are related to obesity habits, and the United States spends more than 200 million dollars on obesity-related medical expenses every year. Weight management must rely on balanced nutrition and regular exercise; Among them, exercise can not only consume excess calories in the body, but also improve the basal metabolic rate and maintain and strengthen muscles. By burning more calories through muscles, Dr. david heber further pointed out that according to medical research, muscle cells in the human body burn five times as many calories as fat cells, but fat cells tend to store calories! In addition to controlling calories and building a physique in which muscle tissue is stronger than fat tissue, weight management can be effective for a long time without getting fat! In order to achieve the best exercise effect, we must take proper nutrition to meet the different physiological needs of physical strength, endurance and resilience before, during and after exercise. Dr david heber further pointed out that proper nutrition before exercise can exert the best fat-reducing effect of exercise. According to the research in Journal of International Sports Nutrition Society, the best effect is to supplement protein and sugar before exercise to increase muscle synthesis. Because exercise consumes energy, but if there is no nutritional supplement before exercise, the liver sugar stock is not enough, and the fat can't provide energy (because burning fat needs the assistance of sugar), it is possible to use protein with fast energy conversion rate to provide energy, thus creating the risk of muscle loss. When muscle loss represents a decline in the body's metabolic rate, it reduces the effect of exercise. Therefore, fasting exercise will not only lead to low blood sugar and poor physical strength, but also cause the opposite effect of muscle reduction!
During the Chinese New Year, you can do simple stretching exercises with elastic belt at home to manage your weight. Photo courtesy: American businessman Herbalife protein muscle essential nutrients (carbohydrates) help protein absorb, burn calories and maintain physical strength. Dr david heber further explained that protein is an essential nutrient for muscle, and whey protein (such as milk) has a better effect on muscle growth. It is suggested that athletes supplement and combine rapidly decomposed whey protein and slowly but stably decomposed casein, and achieve the best amino group through rapid and stable full protein release. Dr. Herb explained that there is a limit to how much protein the human body can absorb. For adults with low activity, the recommended daily intake of protein is about 0.8 ~1.2g per kilogram of body weight according to lifestyle (for example, it can be increased to 0/.2g per kilogram for sedentary office workers), while for adults with high activity (for example, Dr. Heber reminds people that the intake of protein is limited. Excessive intake can not only be absorbed, but also may cause kidney burden. Professor Guo Jiahua, Chairman of the Sports Nutrition Society of Taiwan Province Province and Professor of the Institute of Sports Science of Taipei City University, pointed out that sugar (carbohydrate) is a key nutritional ingredient necessary for exercise except protein, because sugar promotes insulin secretion, helps human muscles absorb amino acids smoothly and accelerates muscle protein synthesis. Supplementing a large amount of protein but lacking carbohydrates will lead to insufficient insulin secretion, making it difficult for protein to be absorbed by the human body. In addition, insulin also induces muscle cells to absorb glucose, promotes muscle to store liver sugar, and enhances physical fitness. In addition, taking enough carbohydrates before exercise can enhance the time and intensity of exercise and promote the fat burning effect after exercise. Lin Ruojun, a senior nutritionist of American businessman Herbalife, further pointed out that burning fat during exercise must be carried out with the help of sugar! Just like candles, sugar is like the wick of candles, and fat is like the body of candles. Fat can only burn smoothly with the help of sugar. At the same time, enough sugar can provide appropriate calories, maintain physical fitness for a longer time, carry out high-intensity exercise for a longer time, and increase the total amount of fat burned during exercise.
Dr. Herb, Chairman of American businessman Herbalife Nutrition Research Center and Chairman of Nutrition Advisory Committee, and Professor Guo Jiahua, Chairman of Taiwan Province Sports Nutrition Society and Institute of Sports Science of Taipei City University explained that exercise must supplement protein and sugar to achieve all-round care for physical strength, endurance and recovery. Photo courtesy: American businessman Herbariff's sports nutrition supplements physical strength, endurance and recovery. Three-stage comprehensive care For the nutrients and opportunities that need to be supplemented before, during and after exercise, Lin Ruojun, a senior nutritionist of American businessman Herbarife, suggested the following: "Before exercise", reserve about 30-60 minutes before exercise, and choose foods that are easy to digest, small in size and light in weight. (For example, a nutritious drink with good liquid absorption and water supplement) It is best to choose a compound carbohydrate of glucose and sucrose to provide rapid and continuous energy supplement and sufficient energy to maintain physical strength required for exercise. It is suggested that the calorie should be controlled at about 200 calories, not too high (reference value: a medium banana is about 120 calories). Protein: It is recommended to choose milk protein, because milk protein is better than soybean protein in strengthening muscles. It is recommended to eat low-lipoprotein food, because it takes a long time for high-fat food to be digested and absorbed by the body, and it is not recommended to eat before exercise. During endurance exercise, people's body temperature will continue to rise. It is suggested that 10 ~ 15 minutes should be supplemented with150 ~ 200 c.c. in order to control body temperature, or the absorbed electrolyte and isotonic pressure should be selected for absorption by the body to help water balance. It is recommended to pay attention to recovery after exercise. It is recommended to eat within 30 minutes after exercise. Compared with delayed eating, the effect of reducing fat is 25% more, and the effect of increasing muscle is 6% more, because muscle is the strongest opportunity to absorb nutrition after exercise, and reducing the quota of fat absorbing nutrition can produce obvious fitness effect. Therefore, it is suggested that 20-25g of low-fat digestible protein, such as whey protein, glutamic acid, branched-chain amino acids, etc. , should be supplemented immediately, easy to digest and absorb quickly, help to repair and increase muscle mass.
30 minutes before exercise, supplement appropriate nutritious drinks, intake milk protein and complex carbohydrates, and give full play to the best effect of exercise. Photo courtesy: American businessman Herbalife uses the method of "addition, subtraction, multiplication and division" to manage weight. If you don't hibernate, you will inevitably eat and drink when you are reunited with your family during the New Year. In particular, Dr. david heber shared the four rules of "addition, subtraction, multiplication and division", and had discipline to easily control your weight. Protein: It is very important to choose low-fat and high-quality protein. Many people mistakenly believe that big fish and meat contain a lot of protein, but they will consume too much oil and cholesterol, which is even more harmful to their health. Therefore, it is suggested to "supplement" protein appropriately, which will not only make him energetic, but also help to promote metabolism and help to carry out weight management plan. "Reduce" the daily intake of calories: During the Chinese New Year Festival, big fish, big meat and snacks are not controlled, and it is easy to consume too much calories and oil. You should reduce your calorie intake and avoid overeating. And meal replacement is the most lasting way to reduce calories, because meal replacement has the characteristics of high fiber, low calorie and easy satiety, which can control food intake and calories. "Bring" group friends to fight for weight loss: During the Spring Festival, friends might as well grab a group to exercise! Usually, it is very important for people who want to lose weight to have friends to support and encourage each other and form a healthy weight-losing atmosphere in the group. Exercise, fat-reducing aerobic exercise combined with muscle retraining is better. During the Spring Festival, you can also exercise at home by yourself to increase muscle endurance, such as retraining, push-ups, push-ups, elbow pads, etc. High-intensity intermittent exercise, at least five times a week, each time about 10- 15 minutes, to reduce the accumulation of fat and heat. "Get rid of" greasy eating habits: If you eat a lot of high-fat, fried and grilled foods, it will easily acidify your body for a long time and make cancer cells grow and become cancerous. If you want to keep your intestines young and healthy, you should keep the taste light and avoid eating too much greasy diet.
Dr. Herb, Chairman of American businessman Herbalife Nutrition Research Center and Chairman of Nutrition Advisory Committee, shared the four principles of "addition, subtraction, multiplication and division", so that the public can manage their weight properly and easily during the New Year! Photo courtesy: American businessman He Baofu Herbalife