When I first start working out, what should I pay attention to in my diet?

Fruit is a great thing, but if you're going to be strict about fat loss, you should also be mindful of your fruit intake. Because fruits are high in sugar, when you eat fruits, you think, "This is the same as eating steamed buns." Some fruits should be eaten sparingly, especially watermelon.

Some fruits can be eaten more, such as kiwifruit, strawberries, blueberries, bananas, cherries. ‍‍

I don't really implement the principle of eating small and frequent meals myself, because of the limitations of the working environment. But we can not strictly follow this principle, eat about eight minutes full at each meal, and add two meals in the morning and afternoon. ‍‍

The Chinese eating tradition is to eat staple food, so even if you don't eat anything else, a bowl of noodles and a bowl of rice noodles is a meal, but in fact it should not be like this, you can try a meal without eating the so-called staple food, eat a whole steak or chicken breast with vegetables, drink a glass of lemonade, and ensure that you will not be hungry all morning! So be sure to be high in protein! ‍‍

Eat everything you can't help but want to eat but shouldn't eat in the morning and at noon. This will take a longer time to consume, such as doughnuts, puffs, ice cream. ‍‍

Vegetables can be eaten as much as you want, really, you can eat any vegetables, you can eat as much as you want, the main vegetables I eat daily are: broccoli (which is also very rich in protein), celery, cucumbers, carrots, tomatoes, eggplant, lettuce, green peppers.

Beef is good for protein and fat**. But it's just beef, not pork, lamb, duck, and other meats. Snacks should be basically eliminated, because there are too many trans fats in them.

Nuts can be eaten because the fat in them is healthy. But health is also fat, and in the case of almonds, it is best not to eat more than 15 pieces a day.

The general principle is high protein, low fat, and appropriate carbs. The three major nutrients of the human body are protein, carbohydrates, and fats, and it is recommended that the ratio of these three categories be controlled at 3:3:2 at the beginning. ‍‍

Fitness is to eat more protein, some protein can't keep up, use protein powder to make up, eat more beef and eggs, I think. ‍‍

Less oil and salt and more steaming, since the gym, I feel that my cooking level has also decreased, because when cooking for other people, even if I deliberately put more oil and salt, the taste of others is very light and dry.

As the saying goes, "three points of practice and seven points of eating", what you eat and how much you eat is a more important thing than exercise, and I can safely say that if you eat right, even if you just walk for 20 minutes every day, it will be effective.

I'm just starting out in fitness, what should I pay attention to?

<>1. Before the gym

Half an hour before training, you should replenish the appropriate amount of carbs in order to provide the energy needed for the next high-intensity training. If you do strength training on an empty stomach, the sugar stores in the muscles are insufficient, and the body is bound to break down muscle protein to provide energy, which will lead to the loss of muscle and the decrease in muscle girth.

On the one hand, it will lead to muscle loss, and on the other hand, the free fatty acids in the blood will increase significantly, which will put pressure on the heart and easily cause various arrhythmias.

We recommend that you eat carbohydrate-rich foods such as bread, cereal, bananas, raisins, sports drinks, etc., before strength training, remembering that this is the secret to "saving protein and effectively preventing muscle breakdown".

Second, in fitness

Training is hard work, and it's not uncommon to see a lot of people gulping down water to rehydrate it, but it backfires. Training consumes water, but also consumes salt in the body, drinking water to replenish water, but dilutes the salt, the decline in salt proportion will lead to increased urination and sweating in the body, but there will be a "more drinking, more thirsty" situation, but will accelerate the fatigue of the body.

We recommend taking small sips of water during training, or supplementing with a small amount of exercise supplements.

3. After workout

The peak of the body's energy demand is within an hour after exercise, so it is necessary to choose foods that are fast in digestion and absorption, do not increase the burden on the gastrointestinal tract, and are easy to carry and replenish immediately after exercise training.

A post-workout meal is crucial for people who are fit and out, and success or failure depends on how carbohydrates are consumed, for three main reasons:

1.Carbohydrates quickly provide the body with the energy it needs after exercise.

2.Carbs can make the body after exercise. The catabolic state is transformed into an anabolic state, which improves the absorption of proteins.

3.Carbohydrate supplementation after exercise can promote the secretion of insulin.

The main functions of insulin are as follows: it can "drive" the sugar from carbohydrate foods into the muscles to reserve energy for the next training; It can "drive" amino acids from protein foods into muscle tissue to promote muscle growth; It can inhibit the pro-catabolic effect of adrenocortical hormones;

Since carbs can not only provide energy, but also promote protein absorption, it is necessary to supplement not only carbs but also protein after training to further ensure muscle growth.

Avoid indigestible protein foods, such as chicken, beef, etc., and choose foods that are easy to digest and provide protein amino acids quickly, such as milk and egg whites. Muscles reach their peak absorption of amino acids and proteins in 60-90 minutes after training, so it is recommended to supplement with the most digestible protein 30 minutes after training.

We recommend supplementing with carbohydrates and protein within half an hour after exercise to better speed up recovery from fatigue and promote muscle synthesis.

In the case of fitness at the beginning, it also depends on what your goal is, because the overall level of everyone's gradual fitness is different, some people are for **, and some people are for gaining muscle. Lipid intake also needs to be reduced, body fat accounts for 15% to 20% of the total calories, in the case of muscle gain, don't forget to eat some fruits and vegetables to supplement nutrients, maintain all normal endocrine disorders and basic generation of the human body. I firmly believe that many people can't refuse the deeply processed food, but the deeply processed food is very easy to be absorbed by everyone's intestines, and the digestibility is high, so we need to eat less food.

In the case of fresh fruits, many people are likely to have doubts, and under normal physiological conditions, the average person is used to three meals a day. The maximum consumption of the human body is in the morning of the day. Because the stomach has long been exhausted by a night's digestion and absorption, if breakfast is not eaten, the energy expended on all the morning activities is completely dependent on the previous night's dinner, which is far from satisfying the nutritional needs.

In the long run, it is very easy to cause acute gastroenteritis, acute gastric dilation, acute cholecystitis, myocardial infarction, myocardial infarction, etc. If you eat late, it will cause excess kinetic energy, and the excess strength will become body fat, and it will be easy to gain weight if it is accumulated.

Therefore, it is idealized not to eat anything within three hours before going to bed, and you need to be careful not to drink alcohol or meat food. Protein is the key constituent chemical of human bones, boiled eggs are the highest quality protein reviews by nutrition experts, chicken breast, beef and mutton, and fish are all good protein origins, and it is very rare to hear that Mr. Fitness and Bodybuilding eat pork, people think: First, because the fat rate between the muscle fibers of raw pork is more than that of chicken breast, beef and mutton, and second, because fitness and bodybuilding originated in Western countries, they are in the forefront, and the development trend is sound, so many things in China's fitness and bodybuilding are all learned and trained in the West.

Cattle, sheep and chickens are the key components of the breeding industry in Europe and the United States, so Westerners eat more beef and chicken than mutton, so the memory of everyone seems to be practicing fitness and only eating mutton, chicken breast protein, carbohydrates, and the effect of human fat. Protein tube muscle tissue repair, muscle gain, pay attention to replenish protein, carbohydrates key to give sugar, ignite to provide energy, body fat for spring potatoes to do the central nervous system system service project. Moderately boost protein and reduce carbohydrates and body fat.

As long as you can maintain a non-hungry situation during the workout, drink a little toast, chocolate or drink a little water, drink, milk and the like 30 minutes before the workout.

Generally, commercial gyms will have professional trainers, seek their help, and avoid detours. In the process of fitness, Xiaohuai Yu needs to pay more attention to diet. Dietary Attention:

You can't eat an hour before a workout. You can't drink water all the time during exercise. You can't eat fast food and fried foods that are high in fat and oil.

The preference is to choose low-calorie and well-nourished foods. Higher food, only in this way, fitness can achieve twice the effect with half the effort.

Be sure to take it step by step, replenish water in time, and pay attention to your daily diet, you can eat some whole grains, such as wheat or corn.

I think that when exercising, we should pay attention to not exercising too much, and we should pay attention to eating less foods that are too high in calories.

There are a few things to pay attention to in the exercise recipe for fitness enthusiasts:

First, choose the type and quantity of food you eat wisely, rather than just choosing food according to your own preferences.

Second, we should pay attention to the intake of staple foods, such as rice, noodles, steamed buns, etc. Staple foods are rich in carbohydrates, which can provide sufficient energy for exercisers.

Third, the ratio of animal protein to vegetable protein should be appropriate, avoid excessive meat intake, and eat more milk and soy products.

Fourth, eat a variety of vegetables and fruits, with particular emphasis on increasing the number of raw vegetables to reduce nutrient loss.

Fifth, eat less or no fried food, fatty pork, roast duck, bacon, cream, etc., which may cause obesity.

And pay attention. 1. Eggs can be eaten two or three a day, but you need to pay attention to not eat two or three eggs in one go, eat a whole egg at breakfast, you can eat an egg white at noon, and eat an egg white at dinner (egg yolk cholesterol is too high, one egg yolk a day is enough). Eating two or three in one sitting, not all people are able to digest it.

2. Eating meat is certain, chicken, duck and pork are less touched (except for chicken breast), although there is also a certain amount of protein, but the fat is also very high, in order to supplement those proteins, it is not cost-effective to consume so much fat (if it is a thin person can be ignored), beef is the lowest fat content and the highest protein in the animals running on land. But it is also not recommended to eat more, although it is the lowest, the fat content is still high.

Eat plenty of fish. High in protein and low in fat. You can go to the supermarket and buy canned tuna.

3. Eat less carbohydrates of fine grains such as rice and noodles, and more carbohydrates of coarse grains such as potatoes, corn, sorghum and oats. (If you're thin, ignore it for now.) ）

4. Replenish a banana in time half an hour after exercise.

First of all, it is necessary to pay attention to hydration before, during and after exercise, "no thirst and no drink" is not advisable, when people feel thirsty, the body is already in a state of mild dehydration. When sweat loses 2 3 percent of body weight, exercise capacity decreases. Hypovolemia due to sweating can overburden the heart.

It should be replenished every 15 to 20 minutes with 120 240 ml of water.

Secondly, fruit juices, teas, carbonated drinks and plain water are not suitable for drinking during exercise, and sports drinks should be chosen to replenish energy and electrolytes, vitamins and water lost during sweating.

High protein, low fat, drink more water, eat vitamin C fruits, and eat more vegetables.

Eat more protein-containing foods, such as eggs and beef, and eat less sweets and fried foods. If you are not professional, don't eat protein powder, it is a great burden on the kidneys.

Drink: Drink plenty of water or electrolyte-containing beverages, such as Pocari Water and Gatorade. Note: Don't drink ice water because it's hot and cold, warm water is more suitable for drinking.

Food: Eat more high-carbohydrate foods, such as rice and bananas.

Eat more foods that are high in protein, such as egg whites and tofu.

Eat more calorie-dense foods, such as beef.

Eat less oil, fat.

Try not to smoke and not to drink alcohol.

First of all, you have to understand your own physical state, your muscles, fat, bones, and do a human body analysis, so that you will feel that you should do it, the method is not the same for everyone, there are suitable for you, from those who are not suitable for you, make your own training plan, and sometimes eat some foods that will help you and supplements Breakfast: A small amount of beef or chicken 1 egg and 3 egg whites (boiled in plain water) 1 apple Lunch 200 g beef or chicken Fat-free or low-fat Milk (skim milk powder is sold in supermarkets) 3 egg whites A few vegetables If you have the conditions at night, eat some shrimp. Eat some bananas while exercising.

It is not easy to exercise for more than two hours a day, generally 40-60 minutes at a time, and two to three groups a day is appropriate! On the first day, train the upper muscles and lay 100 supine birds (do it in groups, preferably in a group of 20). 200 wide-arm push-ups with high feet (do it in groups, preferably in groups of 20).

On the second day, exercise the abdominal muscles 200 sit-ups (do it in groups, preferably in a group of 20). Make 100 pieces of the group (do it in groups, preferably in a group of 20). On the 3rd day of leg exercises, squat 200 (do in groups, preferably in groups of 20).

Climb stairs to sore legs. On the 4th day, go for a run, exercise the muscles of the whole body, and put them together to make the muscles look more natural. Pay attention to the swing arm.

Then speed run exercises. Day 5 does Day 1. Day 6 does Day 2.

Day 7 only climb stairs (slightly) and rest.