Exercise is undoubtedly a good way to lose weight healthily. Almost every exercise weight loss method will tell you that you will lose weight if you do it. But when you exercise, you will weigh your weight with hope, but you will find that your weight is not decreasing. ! How is this going? Don't worry, it's not just you who have doubts. If you want to find out why the weight rises and does not fall, you must start with the essence of exercise to lose weight.
Two important roles of exercise in weight loss:
1. Directly consume a lot of calories, oxidize fat, and lose weight.
2. Improve the body's metabolic consumption, increase the daily energy consumption, and also achieve the purpose of weight loss.
It seems that under the influence of these two points, it is already a "sinful crime" after we lose weight after exercise. Why do many people find that their weight has increased greatly after a few days of exercise?
Increased weight is not fat
In fact, if you don't exercise, the weight gain after sudden exercise is mainly not the increase of fat. The main reason is the increase of glycogen in the body and the retention of water.
In exercise, our body's muscle glycogen and glycogen are consumed in large quantities. They are the first energy-giving substances in exercise. There are data showing that their total stock in the human body is between 250g and 400g. At the end of the exercise, due to the stimulation of the exercise, the body generally stores more glycogen than before exercise.
Before the professional athletes' competition, the following classic diet and exercise schedules are common: 6 days to 4 days before the competition, high-intensity, high-volume exercises are performed, and glycogen is consumed as much as possible, and the exercise intensity is reduced 3 to 1 day before the competition. Exercise and increase the consumption of sugary foods. This arrangement can increase the storage of glycogen in the muscle by 1 to 2 times, and the endurance performance during the game is better.
Double the amount of glycogen in exchange for three times the water
After exercise, liver glycogen will be quickly replenished under a reasonable diet. In the process of supplementation, the body stores a large amount of water in the proportion of glycogen: water = 1:3.
This data is based on the widely cited 1931 experimental data from the University of Michigan. Recently, some studies have shown that the exact value of this data should be 1:2.4.
In other words, if you store 100g of glycogen in your body, you need to store 3 times more water, that is, the total weight reaches 400g.
In general, your weight will appear to increase because of the increase in glycogen and the storage of water.
Still replenishing moisture after exercise
It should be noted that although it is necessary to store water in a ratio of 1:3 during the synthesis of hepatic glycogen, this is not to say that it is best not to drink water after exercise, and the body weight can be alleviated. In fact, if a lot of sweating is done without replenishing water, it is easy to dehydrate the body, and the glycogen can not be replenished, and the body will have a disease. And if you are doing high-intensity, intermittent strength exercises, the body needs to replenish water, and should also add carbohydrates in the water.
Experiments have confirmed that supplementing carbohydrate-containing beverages during such exercise can effectively delay physical fatigue and make exercise last longer.
If you are not exercising, you have to exercise because of weight loss, and then experience weight gain after exercise. Don't panic at this time, but you need to understand that this is a normal physiological stage, and this stage is generally in regular exercise. It will be eliminated within 2 weeks.
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