Healing muscles = slimming? Understand the principles of muscle and basic reproduction and create "easy to lose weight"!
Building muscles can improve the basics!
Basic reliance is the minimum amount of heat required to sustain life.
Basic reliance refers to the heat consumed by the human body in 24 hours and in a static state. The human body needs a lot of heat to maintain survival function, which is provided to the heart, digestive organs, etc., and is also used to maintain body temperature. The high and low basic accreditation determine the difficulty of slimming. A body with a high base is like a car with a large emission, and under a steady state, it will consume heat continuously.
Muscle gain = increase heat consumption and become easy to lose weight! The basic accretion volume of
1kg muscle is 13kcal, which means that if the muscle increases by 1kg, the automatic heat consumption will increase by 13kcal. Some people may think that adding 1kg of muscle only increases the basic yield of 13kcal, which is not cost-effective. However, muscle building can not only improve blood circulation, but also make internal operation smooth. Overall, it actually improves the basic weight of about 50kcal!
Maintain muscles without heat! The daily regeneration of muscles is about 1.8% of the overall body, which has nothing to do with the stimulating muscles, but rather a synthesis and decomposition effect that must be carried out continuously in order to maintain muscle mass. In addition to protein production, it also requires 541kcal of heat per 1kg of muscle. The more muscle you want to build, the more heat you need. Therefore, compared with people with more and less muscle, there is a big difference in the amount of heat consumed in a day alone.
【MEMO】Don’t count on internal development, improve the basics and strengthen the body and muscle growth! The most heat consumed in the body is muscles. Although internal muscles cannot be controlled or swelled by themselves, muscles on the hands or body can be strengthened through diet or training. Once the muscle increases, the basic fertilization will also increase.
Muscles are growing and losing every day. If you use the principles well, you can effectively gain muscle!
Every ordinary day, muscles are silently performing decomposition and synthesizing. As long as you understand the principle of enlargement, you can know how the body maintains muscles and learn to effectively build muscle.
Muscles are decomposed and synthesized every day. When people feel hungry, their blood sugar levels drop, and their heat is insufficient, they will begin to decompose fat and protein, and use it as a heat. This phenomenon is called decomposition. On the contrary, after food is taken, the blood sugar level rises and amino acids are sent to the muscles to help muscle synthesis. This phenomenon is called synthesis. During the day, muscles are constantly increasing and decreasing repeatedly. Therefore, to maintain muscle, you must learn to take heat at appropriate times.
To maintain muscles, you must not eat
Have you ever eaten one less meal in order to lose weight? In fact, this is the worst habit for muscles. Because after a long period of fasting, the muscles will be damaged. As a result, don’t say that you lose weight, but instead you will develop a fat body easily! Therefore, if you have no way or time to enjoy the food, it is recommended to eat the best quality that is rich in protein. To prevent muscle decomposition, please make sure that the heat replenishment is an indispensable process for cell regeneration. Once excessive occurs, it will be difficult to maintain muscles and even affect physical health. In a different sentence, if you want to avoid muscle loss, don’t let your body feel insufficient! To prevent muscle decomposition, take appropriate carbohydrate and ensure that your body has sufficient heat.
【MEMO】Discondensation causes muscle to be broken down? If the sugar intake is restricted, the blood sugar level will always be low, causing the body to continue to decompose, and decomposing fat requires heat, which requires sugar. If the sugar is extremely limited, it will lead to a decrease in muscle mass. Therefore, it is not recommended to perform muscle swelling and severing at the same time to avoid excessive muscle breakdown.
Lack of protein, what kind of skin care is discussed?
Protein is the main component of the body, and of course, it also plays a very important role in muscle cultivation. Now, I will introduce you to the basic knowledge about protein quality.
The human body consists of about 100,000 proteins, which are generally called "protein". There are about 100,000 proteins in human body. Why are there so many types? Because all parts of the human body require protein, in addition to muscles, skin, internal organs and other body tissues, secretions such as hormones and digestive enzymes also require protein. By weight, protein accounts for about 20% of the body weight.
"The main function of protein"
1. Formation of muscles, blood vessels, and digestive organs: In addition to forming muscles, protein is also a material that forms body tissues such as skin, bones, blood vessels, and internal organs.
2. Raw materials for hormones and enzymes: protein creates blood cells and immune cells, as well as hormones and digestive enzymes that maintain physiological functions.
3. Source of energy: Each 1g of protein contains 4kcal of heat, providing energy required for body activities.
Animal Protein: Protein in ingredients such as meat, fish, eggs, and dairy products are rich in protein and contain balanced essential amino acids. It is a very excellent source of protein. If you want to nourish your skin, it is recommended to take this type of food vigorously. In addition, high protein powder can also be used as health food to supplement protein. High protein powder is also divided into animal and plant-based. Among them, milk protein, whey protein, casein, etc. are derived from milk and belong to animal properties. Compared with plant-based high protein powder, it has more essential amino acids..
Plant-based protein: Among the proteins in soybeans, soy products, grains and other ingredients, the most representative ones are soy products and soy products. They are excellent sources like animal protein, with high properties and low fat content. Grain types contain a small amount of protein. The raw materials of plant protein powder can be divided into two types: soybean and wheat. In creating muscle, it is not as good as animal color and fat burning.
【MEMO】Amino acids, essential amino acids
Human body is composed of protein, and the material of the protein is amino acids. 20 amino acids are required to make protein, of which 9 need to be taken through diet and cannot be fully manufactured in the body. They are also called "essential amino acids".
Protein extraction method with muscle tying
To strengthen muscles, please plan to take nutrients! Let’s learn about the correct protein extraction method for matching crocodile!
Should protein intake be before or after the cyst?
What is the best time to collect protein before or after muscle tying? It is proved that there is no big difference between the two, but it should be noted what diet to pair with. If digestive problems are considered, it is best to have muscle tycoons before eating. Therefore, it is recommended to have a good breakfast after exercising muscles, and to eat a little dinner before exercising muscles.
Healing muscles are not just about protein, but also the best sugar types to be taken!
Although muscle material is protein, sugar is also an indispensable element. Saccharides are usually stored in the muscles in the form of liver sugar, providing heat when the muscles are used. Therefore, when strengthening muscles, the carbohydrate will be consumed in large quantities, causing the liver carbohydrate in the muscles to be exhausted. If the sugar can be replenished at this time and it can be quickly transported to the muscles, it can be replenished with liver sugar. In other words, if the sugar is not taken, the heat will be insufficient, causing the muscle to be decomposed continuously.
Even if you don’t have exercise, you should remember that you get 20g of protein per meal! The
muscle production period is 24 to 72 hours after the muscle swelling is over. Even if there is no muscle swelling that day, the muscle will still be produced stably. Therefore, it is particularly important to absorb proteins and maintain 20g per meal. Fasting will cause decomposition, so it is also recommended to take proteins at the heart rate.
【MEMO】Protein supplementation machine? Please match the overall sports plan! When the body moves, it will trigger a decomposition effect, causing the muscle to break down; when the movement is over, it will be switched to a synthesis effect and begins to create muscles. Therefore, if protein can be replenished before and after exercise, muscle can be synthesized smoothly. On the contrary, if the protein is insufficient, the decomposition will continue, reducing the exercise effect. From this we can see that movement and intake protein affect each other and must be planned as a whole!
You must eat animal protein when building muscles and reducing fat!
The three meals should be fully fed with leucine-rich meat, fish, eggs, and milk products, which are one of the BCAAs, which is very effective in promoting muscle synthesis. The role of leukolic acid is to encourage the genetic genes in the cells to create muscle. Meat, fish, eggs, dairy products, etc. are all good sources of protein, and the content of white acine is very rich, so it is best to take three meals a day and avoid skipping and not eating them.
Choose low-fat foods to quickly form muscles
If you want to effectively build muscle, it is best to choose foods that can be digested quickly, while avoiding fats that will slow digestion and absorption. Although meat contains some fat, there is no problem as long as you choose low-fat people. For example, chicken willow meat or chicken brisket (skinned), as well as the red meat parts of beef, are highly recommended.
Want to gain muscle and reduce fat! Cooking food is also a learning question!
1. Less oil. It is best to choose a piece of meat but not a piece of meat.
When cooking, you should control the amount of oil. It is recommended to use a microwave or oven to cook without oil. When choosing meat, you should also choose red meat with less fat. In addition, meat is easier to digest than meat and can increase muscle more efficiently. However, meat usually has more fat, so you should also choose the red meat area as much as possible.
2. Use canned processing products and choose boiled products as much as possible.
If you want to add protein to your daily diet, the jar that can be stored for a long time is very precious. As long as you have stock, you can still get enough protein even if you can't buy it. Recommend fish cans such as sausage, sardine, etc. Compared to oily flavors, boiled water does not contain much fat, which is the best choice.
3. Use meat, fish and eggs to make regular dishes and take them at any time.
Reserved dishes can help you get enough protein on busy days. Even when cooking meat or fish dishes that are more expensive, the time to start cooking will become very relaxed as long as it is cooked and saved in one go. And the ingredients will taste better because they are fully tasty. Please combine meat, fish, eggs and other activities and enjoy various combinations!
★This article is authorized by "Good Medical Health Network". The content is excerpted from the "Muscle-enhancing, Lipid-reducing, Protein Quick Check Dictionary: 800 Common Food Nutrients╳ Correct Skin Reduction and Reduction of Severe Severity Foods", the original article was published here