Why does weight loss require strength + aerobic training together?

Sometimes in the gym, I tell others that you can’t just lose weight by running. If you want to do strength training, you will always encounter some people who say, “My friend who runs for 1 hour a day loses 20 pounds in a month.”

Yes, doing aerobic running every day can really help you lose weight, it will definitely help you lose weight, but it doesn’t necessarily make you lose weight beautifully and the healthiest!

1. Can aerobic exercise reduce fat even more?

Aerobic exercise burns calories, but does not increase metabolic rate for a long time.

Strength training, on the other hand, doesn’t burn calories for long, but it increases muscle mass, which increases your metabolic rate, allowing you to burn more calories even when you’re resting.

Therefore, a combination of aerobic exercise and strength training is the best way to lose weight.

2. Is the more aerobic exercise the better?

Aerobic exercise is a good way to lose fat and lose weight, but if you do it for too long, you will not only consume fat, but also muscle.

Generally speaking, 40 minutes of aerobic exercise is enough. Excessive exercise will exhaust the leucine in the body that prevents muscle breakdown caused by excessive exercise, resulting in muscle consumption.

3. Can increase the intensity of aerobic exercise

Reduce time to achieve the purpose of burning fat?

The principle of fat loss is that you burn more calories than you absorb every day. High-intensity workouts are bound to burn more calories than low-intensity workouts, but too much cardio can burn muscle.

When the amount of exercise reaches 60% of the maximum heart rate, the body consumes more energy-supply fat than sugar or muscle, but if the exercise intensity is greater, such as above 75%, the body will directly convert fat, sugar, and protein. All as a source of energy.

4. You should do aerobic exercise first or should I do strength training first?

Sugar is the primary source of energy consumption in the body. If you put aerobic exercise first, the sugar in your body will be consumed first. When you do strength training, you will feel powerless and affect the efficiency of exercise.

And when you perform aerobic exercise after strength training, you will burn fat directly after the liver sugar is almost burned. The most sensible thing to do would be to do strength exercises after a brief warm-up (5-10 minutes), followed by cardio.

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Why in the end will get diabetes? Do not always blame genetics, blame sugar, 2 reasons worth thinking about

Nowadays, there are more and more “sugar people”. I believe that for many sugar lovers, the moment they are diagnosed with sugar, they will ask why, why me? After gradually accepting the fact, for people who usually love sugar, they may think that this is the cause, while if they do not like to eat sweet, they may blame the cause on heredity. How does the disease actually come about? Remind everyone not to always blame genetics and sugar eating too much, some other important causes, also do not ignore, the following to talk to you, it is recommended to learn to avoid.

For people who have family members with diabetes, their own chances of being affected are indeed a little higher than others, but this is not a major factor, because there are many people who do not have a family history, but have been affected themselves.

In addition to this factor, people think more likely to be related to eating too much sugar, but is this really the case?

In fact, the two are not equivalent, although its name has sugar, but in fact it is a metabolic problem caused by abnormalities in the body’s pancreatic islet function, not simply eating sugar out. However, although not reciprocal, but long-term intake of too much high sugar, is not conducive to the health of the pancreas, to a certain extent, easy to increase the risk.

For people with a sweet tooth, more attention is not a bad thing, control your mouth, eat less, in addition, also eat less high salt, high fat, high protein food, to help reduce the risk. In addition, it also helps to reduce the impact on other aspects of the body, such as reducing the risk of kidney disease, bone and oral disease.

The following two risk factors for diabetes are also important to take into account.

1. inflammation

This may seem like a minor problem to many people, and it may even get better slowly without intervention, but if it is chronic, it is important to pay attention to the fact that there are many diseases associated with chronic inflammation, and this disease is one of them.

In Nature Medicine, it was noted that persistent inflammation in the body plays an important role in the development of the disease.

It has also been found that type 2 glucose patients have elevated levels of inflammation in their bodies. This affects the normal function of the pancreas, which in turn affects blood glucose levels. It not only increases the risk of disease onset, but is also a factor in the further development of the disease, and if neglected, complications may come more quickly.

Therefore, learning to prevent and reduce the level of inflammatory factors in the body may reduce the risk to a certain extent, so, what can we do?

Suggestions.

If you are not feeling well, you should take the relevant medication scientifically under the guidance of your doctor instead of taking it on your own, especially antibiotics and anti-inflammatory drugs, which are often taken as one kind of medicine, so you should pay more attention. In the daily diet to eat less prone to inflammation of food, such as heavy salt and oil and sugar, but should always eat some help to resist inflammation of food, such as fresh fruits and vegetables, but also to drink more water.

2. obesity

This is an independent factor, but also will aggravate the inflammation in the body, increasing the risk.

For many sugar lovers, weight are overweight (of course, this does not mean that thin people will not get), compared with people with fat limbs, waist and abdomen fat people, the risk of disease is relatively higher. Obesity will reduce insulin sensitivity, and many of these people tend to exercise less than usual.

For this factor, good weight control is beneficial to reduce the risk, in fact, there is no shortcut, control mouth, open legs is still the key. We should pay more attention to the correct scientific approach to avoid falling into the wrong area, in addition not to overweight, control within a reasonable range can be, too low weight is not a good thing, especially for the elderly.

In summary, although the disease and genetic and diet-related, but not only these, about the diet, not simply because of too much sugar, the above two factors remind us to pay attention to maintain body weight at a normal level, the inflammatory disease to actively look at and timely intervention, to the body to reduce inflammation, reduce the risk of diabetes, specific how to do, the recommendations given in the article may wish to refer to the following.

Often eat late night snacks? Do you know the hidden health risks behind this?

When staying up late has gradually become a modern life habit, late night snacks have become a must for many people at night. Whether it is the summer crawfish, or winter hot pot, are deeply favored by the public. You can taste the food at night, but also to start socializing, the night snack is gradually becoming people’s fourth meal. However, in the mingling, feast behind the night snack, but hidden dangerous factors that are harmful to human health.

Experts suggest that three meals a day should be in line with the rules of the human digestive glands to secrete digestive juices and follow a reasonable ratio of energy and protein intake. Some of the people who need to work night shifts and overtime have to supplement their energy through late night snacks, so they should pay attention to meal balance. If you don’t have a balanced meal, you may get a red light from a late night snack.

Late night snacking is associated with certain cancers. In March, a joint study by the Chinese University of Hong Kong and Utrecht University in the Netherlands found that women who eat at 10pm-12pm, 0pm-2pm and 2pm-4pm have an 80%, 120% and 90% increased risk of breast cancer respectively. Women who ate at night (at least once a week after 10 p.m.) for 20 years or more had a 128% increased risk of breast cancer. This set of data undoubtedly demonstrates the cancer risk associated with late night eating. The reason behind this is that scientists believe that late night eating may affect the secretion of insulin, melatonin and cortisol hormones, thus creating metabolic problems that are highly associated with breast cancer. In particular, it is worth noting that people’s favorite barbecue snacks may also contain carcinogenic substances such as benzo(a)pyrene, which increases the risk of cancer when consumed regularly.

Second, people generally eat late night snacks, they will take in a large amount of meat, eggs, milk and other high-protein foods, and the nutrition cannot be consumed, increasing the gastrointestinal burden. Excessive intake of food at night or eating too greasy will lead to stomach pain and bloating, which will easily lead to stomach problems in the long run.

Third, since the body’s cholesterol synthesis is mainly done at night, frequent late-night snacking will lead to a significant increase in the synthesis of blood cholesterol in the liver, disrupting the normal metabolism of the body. Long-term night eating, will repeatedly stimulate the pancreas, so that the secretion of insulin increases, over time, will lead to abnormal blood sugar, blood lipids. If you do not control late night snacking, it is easy to make the blood lipids exceed the standard.

Fourth, many people generally rest directly after eating late night snacks. Exercise less (no exercise), food calories stored in the body can not be consumed in time, in the long run, it is easy to gain weight, but also may make fat deposited on the walls of the arteries, which invariably increases the probability of hypertension, cardiovascular and cerebrovascular diseases.

Fifth, the night snack can make the stomach bulge, causing pressure on the surrounding organs, stomach, intestines, liver, gallbladder, pancreas and other organs in the postprandial tension will send information to the brain, causing brain activity, and spread to other parts of the cerebral cortex, inducing insomnia. In turn, it will have an impact on the next day’s mental state, and over time, it will lead to depression.

Sixth, the peak of calcium excretion is often 4 to 5 hours after eating, if the late night snack, when the peak of calcium excretion comes, people have gone to bed to sleep, urine will be inbred in the ureter, bladder, urethra and other urinary tract, can not be discharged in time, resulting in an increase in urine calcium, easy to deposit down to form small crystals, and over time, gradually expand to form stones.

Seventh, the food safety of late-night snacks deserves attention. Night snack places such as stalls, roadside stalls are located on the roadside or public open space, the health status of practitioners, disinfection of dishes, site hygiene, food safety and other aspects may have safety risks. Especially in summer, a little improper storage of food may deteriorate, contaminated by pathogens, it is easy to eat acute gastroenteritis or food poisoning.

The hazards of eating late night snacks are many, but if you are sometimes hungry and really need to eat, you should pay attention to the dietary balance and grasp the three main principles. First of all, try to avoid eating late night snacks 2 to 3 hours before going to bed, and it is best not to eat late night snacks after 9 pm. In addition, the choice of late-night snacks should not be “heavy” food, such as fat, high oil, and more stimulating, easy to produce food, such as barbecued meat, spicy crawfish, potatoes, onions, etc.. Eat night snacks as much as possible to achieve a variety of varieties, light amount of small. Congee, noodles, egg mash, seafood, etc. are better choices. The night also try not to eat watermelon and other fruits with high water and sugar content. All in all, the night snack food should meet the health requirements. The night shift people who need to take in enough energy can choose whole wheat bread, oatmeal, bananas, almonds, milk, honey, and so on. Among them, bananas and almonds are rich in magnesium, which can relax the muscles and help you sleep; milk is rich in tryptophan, which also has a certain role in helping you sleep. The last and most important thing is to never drink late at night.

Eating late night snacks is indeed a very common behavior, but there are indeed many health risks behind it. Choose healthy and digestible food, eat at a reasonable time, and develop good habits from healthy eating late night snacking, less late night snacking to do it.

UK study: Vegetable oil may be more dangerous than lard, can produce carcinogens, is it true?

“When I was a child, I liked you to make lard the most. The lard bibimbap is so fragrant. After each refining, you can use the oil residue as a snack.”

My aunt said to her mother, and picked up the vegetable oil on the supermarket shelf, “However, you are so old and have high blood lipids, so don’t eat lard anymore. I heard that eating too much cholesterol. The vegetable oil you bought is healthy.”

But my mother had eaten lard for decades, and she was used to it. “Don’t buy it for me. I still think lard is fragrant and delicious. Don’t waste your money.”

“Why is this a waste of money? You didn’t read the news that it said that lard is high in fat and not suitable for the elderly.” Aunt Zhang was obviously a little angry.

My aunt wanted to say a few more words, but seeing her mother’s face darkened, she just mumbled, “We all eat this.” In the end, she bought vegetable oil for her mother.

Controversies like this are not uncommon between generations. Is lard delicious or bad for health? Take a look below the article.

The history of lard has a long history

People have had the habit of eating lard for thousands of years. Whether it’s stir-frying or mixing into staple foods, lard elevates food.

Many people are curious: It stands to reason that the oil itself is less volatile and can hardly smell, but why is lard so fragrant?

The aroma of lard is actually a “deception” of the brain.

Humans are extremely sensitive to the smell of mutton, and it is our instinct to realize that if we smell the smell of mutton, it means that there are fat sheep to eat. During the heating process, the meat will undergo a chemical reaction to volatilize the aroma, so the raw mutton smells more stinky, and the cooked meat is less stinky. This reaction is called the Maillard reaction.

This reaction also occurs when cooking lard. Once the fat pork without aroma is heated, many small molecules of volatile organic compounds will be produced, which are keenly captured by our sense of smell. These substances are defined by our brains as “scents”.

For people in the 1980s and 1990s, a bowl of lard bibimbap and a serving of lard residue are fond memories of childhood. But with the focus on healthy eating, lard has been classified as an “unhealthy food”, is that really the case?

Second, the high incidence of cardiovascular disease is because of not eating lard?
From the perspective of human physiological nutrition, oil can provide heat, provide essential fatty acids, and promote the absorption of fat-soluble vitamins, which is an important part of maintaining physiological functions of human beings. However, too much fat intake can indeed threaten cardiovascular health.

Excessive intake of fat is one of the important factors that induce cardiovascular disease. As an animal fat, lard contains saturated fatty acids (more than 40%) and cholesterol (containing 1000ppm), which are all unfavorable factors for cardiovascular disease.

Epidemiological studies have shown that excessive intake of saturated fatty acids will increase the content of low-density lipoprotein cholesterol in the blood and increase the incidence of arteriosclerosis. The US FDA proposed in 2004 that replacing lard with vegetable oil in daily meals is indeed more conducive to cardiovascular health.

But why do modern people eat less lard and more and more cardiovascular diseases? This is because the increase in the incidence of cardiovascular disease is not only behind the single factor of “don’t eat lard”. Risk factors affecting cardiovascular disease include smoking, second-hand smoke, obesity, unhealthy diet, lack of exercise, and prolonged life expectancy, which are the result of a comprehensive effect.

Therefore, it should not be assumed that there is a necessary connection between the two because the reduction of lard consumption and the high incidence of cardiovascular disease occur at the same time.

Is vegetable oil better than animal oil?
In the eyes of most people, vegetable oil is better than animal oil, and many health practitioners like to use olive oil, corn oil, etc. However, an article published in the British “Daily Telegraph” said: Research has found that ordinary vegetable oil cooking produces a large amount of aldehyde compounds, which are carcinogenic to the human body and may be more dangerous than animal oil.

This made everyone panic.

The truth is not so scary. The temperature of this experiment is higher than the smoke point of the oil itself, and it is cooked for a long time. Some conclusions in the article are also exaggerated and misleading, and cannot be regarded as conclusive scientific evidence.

So is vegetable oil better or animal oil better?

Fats and oils include saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids.

Generally speaking, animal fats contain more saturated fatty acids. Excessive intake may increase blood cholesterol, triglyceride and low-density lipoprotein cholesterol, which is not good for health. Vegetable oil may be more beneficial to health, and its unsaturated fatty acids can reduce blood lipids, improve blood circulation, inhibit platelet aggregation, and are better for cardiovascular disease.

Of course, we don’t need to eat animal oil completely. After all, it has a good taste and special flavor, and occasional consumption is not harmful to health.

To eat oil healthily, remember three points

1. Do not exceed

Healthy adults need 25 to 30 grams of cooking oil per day; saturated fat intake should not exceed 10% of total daily calories. If converted into lard, it is about 50g.

2. Diversification

The fatty acid composition of different oils is different, and the nutritional characteristics are also different. Therefore, peanut oil, soybean oil, rapeseed oil, olive oil, etc. can be mixed and used. For example, use sesame oil and olive oil for cold cooking; use peanut oil when cooking; use butter for baking bread, etc.

3. Control the intake of trans fatty acids

Trans fatty acids have no health benefits. According to the recommendations of international expert groups and public health authorities, trans fatty acids should be controlled below 1% of the total intake, and foods containing more trans fatty acids such as cream and biscuits should be avoided as much as possible in daily life.

Whether it is lard or vegetable oil, as long as it is not consumed in excess, it does not pose a risk to health. While enjoying the deliciousness, learn to use oil scientifically and develop good habits, so that you can enjoy the deliciousness brought by oil with peace of mind.

7 kinds of food that you must not eat in dinner if you want to lose weight

As the saying goes, people are iron, and rice is steel. If you don’t eat a meal, you will be hungry. Losing weight is a technical task, especially when it comes to “eating”, you must pay attention to details everywhere.

Take dinner as an example, there is a lot of knowledge about “fat and thin”. If you accidentally make a mistake, the result will only be farther and farther away from a good figure. Today, I will list 7 categories of “don’t eat for dinner”. If you want to lose weight and be healthy, don’t touch them!

High in sugar

Most foodies can’t refuse the deliciousness of sweets, especially after dinner, a popcorn, ice cream, etc. is simply a great enjoyment in the world! After the human body eats high-sugar foods, the body’s metabolism will be vigorous, and the secretion of sebaceous glands will increase, so that acne will appear continuously. Excess sugar leads to excess energy, resulting in fat accumulation.

Soup

There is often a bowl of soup on the dinner table, but if the type of soup is not selected correctly, there is also the risk of meat growth. For example, thick soups such as pork ribs soup and pig trotter soup are not only super high in calories, but also contain more saturated fat, which will pose a threat to cardiovascular health. Therefore, when cooking soup, avoid using high-fat ingredients as soup materials, and choose vegetable soups with light taste, such as winter melon soup, seaweed soup, radish soup, etc.

Leftovers

During the repeated heating of food, the trace elements and vitamins in the food will be destroyed and lost, and the nitrite in the leftovers will also bring cancer risks! There are too many leftovers, which exceed the daily needs of people. In order not to waste, they force themselves to eat after the next meal. In this way, if you ingest too much food, your stomach will get bigger and bigger, and it will take a long time. get fat. Many diseases are inseparable from obesity, which seriously affects health.

Heavy stimulating food

More and more people like spicy dinners, and restaurants with “heavy flavors” such as hot pot, Sichuan cuisine, and Hunan cuisine are often full at night. Many seasonings are often added to heavy-tasting foods. These seasonings are also caloric, and they will also induce your appetite to open up, eat more unconsciously, and then unconsciously grow meat. Therefore, it is recommended that the daily diet, especially dinner, should be light.

Sticky food

For dinner, try to avoid sticky and glutinous foods such as rice balls and rice cakes, as well as dry and hard foods with little moisture, such as dry stir-frying and dry frying, because they are not easy to digest. The stomach needs to be gently digested at night. After these foods enter the stomach, it will directly affect the work of the stomach, making the digestive activity abnormally excited, and it is easy to cause stomach diseases such as acute and chronic gastritis.

Processed or smoked meat

Processed or smoked meats are unhealthy foods. These foods are high in salt, which can easily cause excess water to stay in the body and cannot be discharged, resulting in edema-type obesity. In addition, these foods contain a lot of tyrosine, which will cause the brain to produce exciting dopamine, thereby

Refreshing drink

Many people are addicted to drinks and don’t forget to have a drink with dinner. But if you drink beverages such as coffee, strong tea, etc., the result is likely to be unable to sleep at night! This is because such drinks contain caffeine, which has the effect of stimulating the central nervous system and muscles, making people excited. Drinking a refreshing drink at dinner time will affect your sleep and disrupt your weight loss plan!

After reading these dinner taboos, how would you rate your dinner? From now on, correct the bad habits of dinner, quit unhealthy dinner food, and a good figure will automatically come to you!