How many moon cakes did the fairies eat during the Mid-Autumn Festival?
Faced with the deliciousness of the world like moon cakes, I and other mortals must surrender obediently, but Wu Yifan was really surprised that the last time she showed up was the enlarged version of C-B. Yesterday, she posted a blog and returned to Yan Dian, and moon cakes can be decisive now. Refuse.
Take a closer look at the moon cake that fell out of favor (you see this moon cake is big and round).
Look at the beloved salad again, and sure enough, the harem competition for food is even more fierce.
Seeing that the salad ingredients are fairly balanced in nutrition, chicken breasts, tomatoes, and corn (with limited eyesight), I humbly boast that Wu Yifan, who has lost weight by strict diet management, is too young!
Many netizens speculated that Wu Yifan was doing body management for the new series, and some people said that he was thin after being "lost in love".
melon is left for everyone to eat, the first sister still does her job and focuses on her figure. Before
, Wu Yifan was fat and kind.
The slightly round figure is covered under the pink jacket (fans beat me).
is now completely back to the highlight moment. Who doesn't want to see the return of their idols, it is simply a large Chinese New Year scene for fans!
It can be said that compared to the high self-control of the celebrity, it is difficult for ordinary people to maintain a strict diet to control their body, so once they regain the diet, their weight will quickly rebound (again, thanks to the self-control of the celebrity). Sister
took a sneaky look. Kris Wu doesn't seem to have a fitness habit. He also said "fat = muscle" in the show before.
Here I would like to remind everyone that, as mortals such as me, who are not so self-controlling, the most reliable way to maintain a body is to increase basal metabolism, and the most reliable way to increase basal metabolism is to gain muscle.
As long as the body fat rate decreases and the body's muscle mass increases, then whether you stand, lie, or sit, your body will consume more calories.
Fairies all know that strength training is the axis of muscle gain, but the phrase "eat seven points, train three points" is also used in the process of gaining muscle, ignoring the importance of diet in gaining muscle, strength training is equivalent So the machine without good fuel runs idly. The first sister of
summarized some nutritional misunderstandings in the muscle-building diet. Today’s focus is on the "diet misunderstandings" of muscle-building
. The process of muscle-building is also the process of "cultivation" for bodybuilders. Needless to say, the hardships , If you are not careful, you will be bounced back to the original point or even accumulate fat. A sister will never allow her fairy to have this situation, and the muscle-building diet will be arranged quickly!
Eating meat means gaining muscle
The rumor that eating meat means eating fat has been clarified, but soon someone proposed that eating meat means gaining muscle? The capitalized and bold question mark is brought up. If eating meat can directly increase muscle mass, does it mean that a fitness card of a few thousand yuan is equivalent to paying an IQ tax?
Strictly speaking, the theory that eating meat can increase muscle is not entirely wrong. The most fundamental help of meat to muscles is to supplement protein, and muscle growth itself requires sufficient protein, so this view can only stand firm in the crowd. .
However, it is far-fetched to directly describe protein supplementation as muscle gain, and if the protein is obtained by eating meat alone, it will be too single. In contrast, excessive consumption is more likely to cause fat accumulation.
did not wait for the muscles but had a fat body, this deal is not a good deal.
Blind intake of protein
The Chinese Nutrition Society recommends that for healthy adult men, the daily standard intake of protein is about 65 grams, while the standard daily intake for women is about 55 grams.
For people who gain muscle, this value needs to be changed. Data studies have shown that the most recommended protein intake during muscle gain is body weight (kg) x2.Growth + girth growth has certain benefits, and in comparison, it is absolutely safe for the kidneys. Once
exceeds the safety threshold of protein intake, too much protein may cause excessive intake of sulfur-containing amino acids, accelerate bone calcium loss, and lead to osteoporosis.
What's worse is that these proteins can only be decomposed by deamination. This decomposition process may cause dehydration and acidification of body fluids, and increasing the burden on the liver is the most deadly!
add a meal before going to bed
add a meal before going to bed is a choice for many novices to gain muscle, the purpose is to achieve muscle gain goals faster.
In fact, this method has no actual theoretical basis. After a period of time, most experimenters will be disappointed to find that muscle circumference has not changed much, but body fat has increased.
People's metabolism during sleep will be lower than that during the day, and the calories of the meal before going to bed cannot be effectively consumed, so it will naturally transfer the hoarding, and it is not surprising that people get fat.
The real golden window for muscle gain is within 30 minutes after exercise. Of course, 30-60 minutes before exercise is also very important. As for the practice of adding meals before going to bed, the sooner you should change it, the better, otherwise the habit will become night food. Disease is a bad thing.
Fruits and vegetables into a display
The current muscle-building diet will overemphasize the importance of protein, while ignoring the same protagonist of vegetables + fruits.
The truth is that once people are deficient in the vitamins + minerals in fruits and vegetables, the body will start to fight, energy system metabolism is disordered, and fatigue makes you have no intention of training.
Without fruits and vegetables, there will be no beneficial vitamins such as lycopene, vitamin C and vitamin E. After training, excessive free radicals cannot be eliminated, and muscle cells are damaged. The following training program is also beaten. Messed up.
cut off fat + carbohydrate
fat + carbohydrate + protein are the three essential nutrients for the human body. During the muscle building period, in order not to gain fat, completely cut off fat + carbohydrate is wrong.
Sufficient fat can ensure the body's hormone level + overall health, and carbohydrate can not only provide energy, but also promote muscle absorption of protein, hormone secretion + increase blood sugar concentration, these muscle growth steps also require the participation of carbohydrate.
In addition, carbohydrate is also a carrier of protein, which can help the decomposition of protein to provide energy and transport it to all parts of the body. Simply put, fat can provide a part of protein for the body, and carbohydrate is responsible for providing energy + helping protein breakdown. Both are indispensable. .
is too superstitious that sports supplements
sports supplements are familiar to bodybuilders. There are many kinds of supplements on the market now, such as protein powder, muscle building powder, creatine, branch chain, nitrogen pump, etc. are all familiar.
But this kind of thing is like the learning machine we bought when we were young. It can only be effective if we use it carefully. It is obviously unreliable to rely on exercise supplements for fitness results.
Take protein powder as an example. It takes about two hours of digestion + absorption to eat meat after exercise to get the protein into the blood, while protein powder only takes less than one hour to supply energy to the muscles. The protein that can be quickly absorbed must have its own The advantages. The advantages of
are there, and the disadvantages are indispensable. The disadvantages of sports supplements are that they are too targeted and the supplementary nutrients are too single. Only on the basis of diet can they double the effect.
Ignore the diet but use sports supplements with the ideal of luck, and then we can only get the situation that both sides are not pleased. It is necessary to know that most of the nutrients in the body are not provided by sports supplements.
, "eat well" is the key to gaining muscle.
Muscle Gaining Diet Tips
Calorie control during muscle gain can refer to the formula given by the researcher McDonald.
weight (lb)×15+(200～400) calories = total calories
novices can add 400 calories on this basis, because newcomers have greater muscle gain potential.
can appropriately change the diet time. More meals a day can ensure continuous nutrient supply to the body. The priority of protein is always high-quality protein in the forefront. At the same time, adequate water intake should be ensured during muscle gain.
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