Why does the body fat percentage increase after exercising for a few days?

There are several reasons why body fat percentage increases after a few days of exercise:

1.Lack of exercise: If the amount of exercise does not meet the requirements of exercising body fat, the body fat percentage may rise. It is recommended to increase the amount of exercise, such as long-term aerobic exercise, which can burn excess calories in the body and reduce body fat percentage.

2.Excessive food intake: If you eat too many high-calorie foods after exercising, it may lead to an increase in body fat percentage. It is recommended to control food intake and eat more fruits, vegetables and protein-rich foods.

3.Staying up late: Staying up late often may lead to endocrine disorders, affect metabolism, and increase body fat percentage. It is recommended to maintain a good routine and ensure adequate sleep.

4.Measurement error: There may be some errors in the measurement of body fat percentage, which may be affected by factors such as measuring instruments, measurement methods, and personal status. It is advisable to average multiple measurements for more accurate results.

If none of the above suggestions can improve the elevated body fat percentage, it is recommended to seek medical attention and seek help from a medical professional.

Because the water in your muscles drops, the first thing you consume is glycogen when you exercise.

At the same time, the water in the muscles is consumed, the water is reduced, the muscle ratio is reduced, so that it looks as if the body fat ratio is rising, but in fact, your fat is not increasing.

Exercise is not only about strength exercises, but also about aerobic training to reduce body fat, such as running

This is very normal.

This is the law of **, and du insists that it can be.

You exercise, you burn calories, you "burn" fat, and you lose weight.

But your body will recover, i.e., replenish energy.

So, it went up again.

There is also the possibility that you burn fat, lose weight, and as you exercise longer, your muscle fibers become stronger, which will also cause you to gain weight.

I think it is better to be a vegetarian, and the vegetarian diet is healthy and **, which will not be tolerated.

Three highs. Dinner can be eaten sparingly or without it. Eat well for breakfast and lunch, and insist on exercising, so that it is easy**.

Milk, yogurt, eggs, soy products, vegetables, fruits, dried fruits... Rich in nutrients...

I have always kept a vegetarian diet of about 100 pounds, no**, and I am in good health.

Now many celebrities are vegetarians and keep in good shape.

Eating things you shouldn't eat, such as cheese, fatty meat, and other fatty foods. There are also foods high in sugar Pay attention to the intake of staple foods.

Because it is also accompanied by sodium ions in the body when it is consumed during exercise.

salt), the loss of sodium ions is also accompanied by the loss of a certain amount of water.

The loss of one gram of salt in the body is accompanied by the loss of 111 grams of water, so if there is not sufficient hydration during exercise, such test results will appear, and the test results after training will reduce the muscle mass compared to before training, and the fat rate will become higher, in fact, the most critical reason is the loss of water in the spine in the body.

Therefore, it is very important to replenish water before, during and after training, drinking water during training is exchanging fat, and drinking more water to replace fat burning in the body. Because in the state of dehydration, the body's energy consumption will be reduced, and the body will actively protect itself to reduce the efficiency of fat burning.

Do you know the reason why your body fat percentage is still high when you work out regularly?

Because the water in your muscles has decreased, the first thing you consume in exercise is glycogen, and at the same time, the water in your muscles is reduced, and the muscle ratio is reduced, so it looks as if your body fat ratio has increased, but in fact your fat has not increased.

The first reason: an unhealthy diet.

When our diet is not balanced, it may increase our body fat percentage, which may lead to obesity and affect our health. Because, fitness people have relatively high requirements for diet, if there is fitness but do not pay attention to the follow-up of diet, it will eventually lead to the body to ask Zen questions.

A healthy diet must be nutritionally balanced, adequately nutritious, calorie-controlled, low in salt and oil, and preferably small, frequent meals. Let's take an example:

If we don't pay attention to the calories in our diet, don't control the calories, and let ourselves eat casually, it may lead to the calories we consume less than the calories in the diet, and eventually lead to obesity and other problems.

The second reason: there is a habit of staying up late.

If you maintain the habit of staying up late while exercising, it may lead to endocrine disorders. Endocrine disorders are very easy to cause obesity, and friends who often pay attention to ** will find that one of the characteristics of endocrine disorders is reflected in the bad habits such as staying up late. To put it bluntly, it is obesity caused by endocrine disorders.

By maintaining a regular life and eliminating bad habits, you can avoid endocrine disorders as much as possible.

The third reason: not enough exercise frequency.

If you don't exercise frequently enough, your ability to control your weight will be lower than that of Tsuru, and you may gain weight even while exercising. Therefore, we need to pay careful attention to ensure a certain amount of fitness frequency, and not let our fitness frequency be too low. Of course, you can't let the frequency of exercise be too high, and it is not good to exercise too often, which will trigger a stress response.

The fourth reason: insufficient exercise intensity.

Finally, we also need to avoid a lack of exercise. The strength of the movement is more important, what is the strength of the exercise? The weight we choose is the strength of the movement.

In the gym, we often see some strength training equipment with selectable weights, which is known to those who work out regularly. However, some people come up and choose the bottom weight, which is definitely not good. We must choose the most relaxed weights to help our body gradually adapt.

There are many methods of rapid liquid, BMI body mass index, retrograde basal metabolic rate, and body fat calculation. But are you sure that every runner will be able to meet the standard measurements? It is not difficult to find that the physical composition of normal athletes is not the same as that of ordinary people.

Some people who weigh a little more but have a high muscle mass may be able to run better; Some people are lightweight, but their fat percentage is too high, and they don't run as well as they should have.

Everyone's body composition includes muscle, fat, water, bones, etc., fat and muscle are easier for us to adjust, so if we want to calculate our ideal weight, it is much easier and more effective to start with fat content.

In the following **"Age and fat ratio", you can evaluate your weight and body according to the fat ratio. With diet and training, runners can expect to lose weight or fat mass.

It's not often that a runner is severely overweight, but if you're too thin, you may want to consider "keeping" or slightly increasing your fat mass to protect your body. Running with a high fat mass can be hard, but too low a fat mass can make the body lose protection.

Combined with exercise and diet controls, this calculation model is ideal for athletes or runners who are active enough to make their own adjustments.

In this first example, a 35-year-old man's weight is 57 kilograms, and his body fat is 15% after preliminary calculations by inbody, and the body fat percentage is expected to be reduced to 11%. acres.

In the second example of this move, a 36-year-old woman weighs 48 kilograms, and her body fat is 22% after preliminary calculations by inbody, and the body fat percentage is expected to be reduced to 18%.

After a few steps of calculation, it will not be too difficult to adjust your weight if you know exactly how much weight you want to lose, plus the amount of exercise and diet you will increase.

The above content is compiled from the global triathlon.

First of all, it is important to state that whether a little body fat percentage can be reduced or not has nothing to do with how many years of ordinary exercise you have persisted in, and over a long period of time, your body will gradually move towards balance, that is, the balance between calories burned and calories consumed. At this point, your life, your exercise is just a form of maintaining your current body fat percentage. They can be replaced by anything else that consumes the same calories, such as thinking about problems, nervous handling things, and so on.

If you want to break through the current body fat rate in a real sense, your body fat rate will become lower, and you can only go through more rigorous scientific training. If the body fat rate is not high, it is obviously not very effective to further reduce your body fat rate through aerobic exercise such as running, so you need the intervention of HIIT, and you can search online for how to complete a complete set of HIIT.

Choose a set of training methods that suit you according to your own ability, it is recommended to train every other day at the beginning, and after a long time to adapt, you can train for 10 minutes every day, usually eat as usual, and try to eat less foods with high fat content. HIIT's breakthrough to low body fat rate can be said to be visible every day, no matter how painful it is, you must insist, when you start to reduce your diet after a period of persistence, and then slowly reduce your training amount, and finally when the body fat rate is low to a value, the diet calories are your own fixed calories in the future, and then you can start to stop training. I maintained this body fat percentage.

Fitness is to better enjoy life, I am not a professional bodybuilder, in fact, there is no need to have a particularly large control over the body fat rate, which will overtrain, in short, a moderate amount.

So if we say that the exercise we do is aerobic, then even if you do aerobic for two years, you will only lose body fat in the early stage, and the rest of the time it is called **. And if we don't control our diet, then even if we do aerobic exercise for two years, then we will lose weight and lose body fat. So if you want to lose fat, you have to be clear about the points I mentioned above.

So how do we do the right way to lose fat? It's not that hard.

Because many of us don't know that the rate at which our body fat percentage decreases is related to the amount of muscle mass we have, which means that the higher the muscle content of the body, the faster the body fat percentage will be lost, and vice versa. Therefore, if you want to lose fat quickly, you must do a combination of anaerobic exercise and aerobic exercise. Well the fat loss exercise is a slow process, as long as we can stick to what I said above, then we have a small change in the month of the month.

Three months will make a noticeable difference!

You should stop exercising now. Obviously, there is something wrong with your training, assuming that your muscle rate has increased, that is doing too much anaerobic, and assuming that nothing has changed, that is, the amount of exercise is too small. Again, you're eating too much.

In particular, there must be a lot of high-calorie foods. That is to say, there is no one who eats fat loss meals and exercises aerobically, and he can't lose weight, so it's impossible, because energy is conserved.