1. It is not easy to lose weight, nor is it easy to gain weight. How much risk did Jia Ling take?
After watching "Hot and Spicy", many viewers will definitely pay attention to Jia Ling's weight loss and muscle gain for the character, and be surprised by her transformation. Especially when I saw Jia Ling’s weight loss memo at the end of the film, it was really not easy.
Judging from the memo, from February 18 last year to November 11 last year, Jia Ling spent almost 9 months reducing her weight from 177.4 kilograms to 109.2 kilograms.
In a live interview with CCTV, Jia Ling said that her weight is actually between 170 and 180 pounds. She first gained weight to 210 pounds for the role. This process of gaining 40 pounds was also quite painful.
Many people think that losing weight is painful, but how can gaining weight be painful? Just eat and drink and that’s it. In fact, people's natural weight gain and loss under normal circumstances is not noticeable. For example, if you exercise less or eat more in winter, you will gain weight.
Because the human body itself is very scientific, you only need a certain unit of calories every day to maintain your work and life for a day, but in winter, your body needs more fat to maintain body temperature. Therefore, reducing exercise means consuming fewer calories, eating more means taking in more calories, and the excess calorie surplus will be converted into fat storage. But this is natural weight gain within the normal range, and when you need to deliberately gain weight to reach a specific goal, it means you have to eat more, more, more calories.
In other words, you have to eat even if you are full. Excessive intake of high-calorie foods will cause your blood sugar and blood lipids to soar, causing lethargy, mood swings, and instability. So in the movie, at the beginning, Le Ying fell asleep every day and was confused.
The ex-boyfriend played by Qiao Shan also said that her character is getting weirder and weirder.
Lethargy and mood swings are significant problems caused by unnatural weight gain in a short period of time, so don’t say that Jia Ling’s weight loss is a gimmick anymore. This is definitely a reflection of the professionalism of an actor.
In an interview with CCTV, Jia Ling said that her mood swings were extremely high and her blood sugar was not stable enough because of her strict diet.
This is inevitable. The surge and sudden drop in blood sugar will have a great impact on the mood. So if you look at the memo, from the 18th to the 23rd, only 5 days, Jia Ling burst into tears.
0 On March 4th, my mentality suddenly collapsed.
Therefore, Jia Ling’s weight gain and weight loss are both unnatural and special, even an extreme state. Of course, Jia Ling must have done it under the scientific management and supervision of professionals, but it is absolutely undeniable. Yes, she is very, very, very determined. On the day of November 11th in
’s memo, she said that she should always be proud of herself! Yes, this effort is something to be proud of and worth learning from.
But it should be noted that there are previous conditions and individual differences! Not applicable to everyone. As a fitness professional, let me share with you what items Jia Ling did in "Hot and Spicy"? How it will feel, what effect it will have, which muscle groups will be exercised, and the results obtained.
2. Losing weight is not easy, but gaining muscle is the most difficult. What kind of exercises does Jia Ling practice?
After reading the previous article, you will know initially that weight gain is when the caloric consumption is less than the caloric intake, creating a caloric surplus. The surplus will be converted into fat storage. The more you store, the heavier you will be. If we only talk about simple weight loss, it is actually the other way around. Let the caloric consumption exceed the caloric intake and create a caloric gap. In this way, the body will consume the previously stored fat to fill the gap. The more fat is consumed, the lighter the weight will be. .
Theoretically, all aerobic exercise, jogging, cycling, mountain climbing, skipping, and aerobics can effectively consume fat, but they only reduce fat, but cannot increase muscle. They will even consume muscle after consuming fat. You will definitely lose weight if you only do oxygen, but you can only say that you will have a well-proportioned figure.
The visual difference between those with muscles and those without muscles is that one appears thin and the other appears thick.
Here, we only analyze how Jia Ling built a body with abdominal muscles, biceps, deltoid muscles, and back muscles in 9 months. Simply controlling her diet and aerobic exercise is not enough. She You need to gain muscle, why?
To put it simply, when the calories you consume through exercise reach the limit and the calories you take in through diet control reach the limit, the calorie gap will always reach a balance point, which means that you can no longer rely on exercise to consume energy, and you can't If you reduce your diet any more, you can’t exhaust yourself or starve yourself to death, right? At this time, the body's muscle tissue will help you consume calories, and a large amount of muscles must be maintained by consuming a large amount of calories. The more muscles you have, the greater your calorie consumption will be. As you may like to hear, as long as you have enough muscles, you will burn calories while sleeping and standing still.
To put it simply, the calories you consume during aerobic exercise remain the same, and the calories you consume remain the same, but your muscles help you create more caloric gaps, so the calories you consume remain the same, but the calories you consume remain the same. If you consume more, you will lose weight. This is the most important reason for the so-called "eating without gaining weight".
Therefore, whether Jia Ling off-screen or Le Ying on-screen, they must rely on aerobic exercise to lose fat, such as skipping and running in the movie.
While adding appropriate strength training (anaerobic exercise), this will not only achieve the purpose of weight loss and body shaping, but also burn a large amount of fat. At the same time, as the muscle mass in the body increases, having more muscles will help She consumes more calories and her basal metabolism will gradually increase. The combination of aerobic exercise and anaerobic exercise can achieve better fat loss results, and the body will gradually reach a virtuous cycle.
But compared with losing weight, gaining muscle is the most difficult! So there is a saying: If you work hard to lose weight, you will definitely lose it; if you work hard to gain muscle, you may not be able to gain it!
The main principle of muscle growth is excessive recovery. Through weight-bearing and resistance training, the muscle fibers in the exercised part are destroyed to a certain extent, and the injured muscle tissue will repair itself, and the muscles will thicken every time they are repaired. , over time, the muscles become larger.
To destroy muscle fibers requires resistance training, and to repair them requires scientific diet. What is resistance training? It relies on the force generated by the concentric contraction (shortening) and eccentric contraction (elongation) of the muscle tissue to resist gravity and resistance, so that the muscles can be exercised. For example, in the movie, Le Ying performs a seated shoulder press barbell with the assistance of a coach.
trains the pectoralis major, triceps brachii, deltoid muscles and the entire scapular muscle group. The result obtained is the one shown below.
Pull-ups mainly train the latissimus dorsi and biceps.
Look at Jia Ling’s back again, it’s wide and thick.
also has well-developed biceps.
Abdominal crunches and jumping push-ups both exercise the core muscles.
The core muscle group refers to the important muscle group located in the front and back of the abdomen that surrounds the body and is responsible for protecting the stability of the spine. To put it simply, if you want to have abdominal muscles, exercise here. It takes repeated high-intensity training to develop the beautiful abdominal muscles of Jia Ling below.
In the movie, Le Ying also used a crescent-shaped sandbag. This is called a "croissant" in the gym, and its professional name is [Bulgarian Training Bag].
is an equipment training for upper and lower limb strength through various training actions such as side throws, rotations, and high-grab backswings.
Finally, of course, professional training in boxing is indispensable.
Boxing is a comprehensive sport. This intense competitive sport requires athletes to maintain high-intensity confrontation in a short period of time, which makes boxing have the characteristics of anaerobic exercise to a large extent.
At the same time, boxing training also involves long-term sustained exercise, such as long-distance running, skipping, etc., which makes boxing also have a lot of aerobic exercise components.
Therefore, Le Ying in the movie achieved a completely different body shape by falling in love with the sport of boxing. It must be said that the practice of boxing is very important.
But having said that, only those who really insist on fitness and boxing know how difficult this thing is. I am afraid only Jia Ling knows the hardships and how many times of "death and death" she has endured.
3. Doesn’t it work if we practice tube management like her?
In short, fitness is an exercise that is “easy to learn but difficult to master”. It seems simple and easy to get started, but if you want to achieve your own training goals, you need to involve a lot of knowledge, so there is a saying that “fit your brain first”.
Nowadays, with the development of the Internet, there are various fitness tutorials and various fitness consultations on the Internet. In fact, other people’s training and diet plans may not be suitable for you, because everyone’s weight, height, physical fitness, and muscle mass , and even sports talent, etc. are different. Only by formulating your own fitness plan based on your actual situation can you maximize your benefits.
It is normal to rush into the gym immediately after watching "Hot", but you must also consider whether you can persevere scientifically based on certain financial resources. Of course, as long as you take steps towards change, you are worthy of respect!
Thanks to the movie "Hot and Spicy" for letting everyone intuitively feel the results of healthy exercise. Thanks to Jia Ling. Le Ying in the film has set an example for everyone. Nothing is impossible, and you have to win once in life! For those of you who haven’t seen it, what are you waiting for? You must take this step!
