Ninety percent of physique from nutrition - Ten Mistakes to talk about fitness nutrition ! In 1965 the first President of the Olympic Larry Scott said: " 90 per cent of bodybuilding nutrition ." 1993 Shawn Ray had the same argument : "I can easily , happily completed strength training and other training , but a dietary supplement and auxiliary foodstuffs have certain principles ." Professional fitness athlete will balance out , measured or calculated every food they eat . General fitness enthusiasts to get the most progress, nutritional intake should achieve such a precise degree of it? Coach 's answer is yes. But accuracy is not necessarily so high, but nutrition is one of the key factors for success There is no scientific supply of nutrients , it becomes bland fitness strength training . Modern fitness nutrition pay attention to science , to use the correct nutritional approach to avoid misconceptions misleading : 1 Do not overeat Excessive caloric intake will cause fat accumulation. Excessive meals nutritional intake is the primary way wrong . Strong muscles after hard training obtained , if covered by a thick layer of fat , what would be a tragedy it? ( Go to the garage to see covered by canvas Mercedes ) Obviously , overweight should eat , eat to lose weight . Please note that if you just eat less , but still keep the original dietary content , the result is to reduce the weight a bit , but the proportion of muscle and has not changed. To reduce the fat , keep the muscle strong, in addition to aerobic exercise , but we must emphasize reasonable nutritional supplements , eat a certain amount of protein , carbohydrates and fats , and learn some nutritional knowledge . Understanding the nutrients contained in the food , Master nutritional standards . In order to increase muscle , you need protein ; in order to maintain energy and athletic ability , you need carbohydrates ; to lose fat , the body shape change, you need a certain amount of nutrients, but not excessive , and should know enough excess difference. Each person is different , to try it yourself . 2 Do not ullage diet Inadequate diet and overeating are equally harmful. If the lack of normal diet nutrition, it is impossible to train a bodybuilding muscles. Adequate amounts of protein, carbohydrates, fat is necessary for muscle training . You need high -quality food to grow muscle , and high intake of such foods. A fitness with normal heart and lung function , as additional metabolic demand, so the need for additional nutritional supplements . 3 adequate intake of protein Protein is the most important muscle growth source of nutrition . The problem is that pure protein intake is not easy , because of the presence of protein and fat are usually foods, meat, milk and other major protein foods contain a lot of fat . Fitness trainer protein intake should be mainly non-fat or low-fat foods , such as: skim milk , egg whites, fish, skinless poultry , steak .These foods can provide adequate pure protein . 1 pound of body weight daily intake of a 1.5 g protein , food can be divided into four one eight intervals several times to eat. (4) To prepare their own meals Meal preparation is a very important technology. Should train the body , we must prepare meals for themselves. The majority of fitness athletes , are not personally cook , this wrong. To know dependent on others, or eating lunch , is unable to meet the fitness athletes eat , meals, nutritious needs. Not only do you have to be strictly controlled diet, but also to refer to a variety of sports creative recipes , and then carefully deployed , otherwise you will be extremely monotonous diet . 5 Nutrition record Develop a nutrition log sheet to record what food efficiently , muscle feeling after eating , what foods invalid so it is very necessary . Long stick , you will based on past data to make an accurate assessment and adjustment of food and nutrition , so that nutrient intake to maintain the best condition.Therefore , we must make nutrition records, such as basic intake feeding time , type of food , protein, carbohydrate , fat, potassium, sodium, calcium , vitamins, etc. , etc., as well as their physical condition.To do this , you have to buy a book about food and nutrition , in order to readily access .
6 Do not too much fat and sugar intake Fat is the most calorie foods , produce 9 calories per gram , and is the most difficult to digest, easy to store most of the material . Body needs some fat tissue , but very few requirements , generally low-fat foods contain fat enough. Sugar in the body most easily converted to fat , sugar and low-fat foods may be . Some sports drinks , nutritional supplements are sugar , can not eat too much to drink . In short , the daily fat intake should not exceed 15 % of total calories .
7 sufficient water, the body comprising 67% water. Water molecules responsible for the body's metabolism. Drink plenty of water can capillaries clean, smooth , cleaning tissue, muscle cells regenerated. Per person per day to drink 2.3 liters of water for the best. 8 normal balance In order to maintain a balance between providing conditions for muscle growth . How can we do that? 2 a 3 hours a day eating again. Day regularly eat small amounts of protein and carbohydrates continued , would most effectively absorb nutrients, and preferably with the same interval eating. Well prepared , it is easy to do . 9 Do not mix food unevenly Fitness is the best food to eat fine balance of protein, starch and cellulose -containing carbohydrates , a little fat , the ratio should vary, not all dry papers , eating ratio can make their own adjustments , roughly: 50% carbohydrate, 35% protein, 15% fat. The purpose is to reduce fat and increase muscle . 10. Do not neglect food aid In accordance with the above principles to eat , there are some loopholes and deficiencies, coupled with some of the supplements on the perfected . Some people think that assisted nutrition expensive, afraid of it , and dinner there is a conflict and so on. Wrong, able to do so , may wish to use some acids , protein , vitamin , and beef liver tablets , etc., because they are perfect for your physique will be of great help. ---- The most beneficial way to stimulate muscle growth , how to eat in order to promote muscular ? Previous scientific studies believe that eating carbohydrates within 25 to 35 minutes after training this time, can dramatically accelerate glycogen and muscle glycogen recovery. " Acceleration " duration of about l ~ 2 hours, then transferred to a slow recovery . Generally , glycogen recovery requires 18 to 20 hours . In fact, due impede nutrition, genetic and other factors, but also a longer recovery time . Only when glycogen and muscle glycogen restored to the original level , before the next training. This is the fitness enthusiasts and bodybuilders aged below 30 should be a reason to practice the next day . So, how to eat carbohydrates after training ? Studies show that , when the excessive intake of carbohydrates , and only a small portion can be directly converted into glycogen , most are in the synthesis process . In addition, carbohydrate intake can cause insulin secretion, insulin can accelerate the formation and accumulation of glycogen , the more insulin the more original polysaccharide . However, stimulation of insulin secretion carbohydrates is limited only by 1 kg of body weight of 0.7 to 1.4 g of carbohydrate intake only work , otherwise ineffective. After training in order to uncover the mystery intake of carbohydrates and insulin in the relationship , Schindler M · American scientists conducted an experiment to study . Finally found to stimulate muscle growth in the most favorable way , and put it as a principle fitness diet nutrition : essential training immediately after ingestion easily absorbed carbohydrates ( per kg body weight of 0.7 to 1.4 grams ) and protein ( less than 30 ~ 50 g ) ; 2 hours after eating the same again , otherwise, the symptoms of hypoglycemia . In the case of the body will not find enough to stop the exchange of carbohydrate glycogen , began to "eat" muscle ; next should be every 2 hours , 4 and 6 hours after training that eat the same food mix . The end result : the secretion of hormones ( including insulin , growth hormone , etc. ) to the promotion of dramatic anabolic conducted peak condition can last up to 6 hours after training , resulting in far more than the newborn tissue cells are destroyed , and weight gain , grow muscle mass .
------ Detailed fitness thirty three errors
Misunderstanding one : to rely on a diet to lose weight .
Some data indicate that reduce weight by dieting , 90% of people will rebound. The correct way is , you should establish a scientific diet, dieting eat only temporarily , and really make the weight down , is to rely on long-standing exercise.
Myth two: The best time to exercise is in the morning .
In fact, the best exercise is the most exercise according to your own desire to arrange a time . But experts point out that the most beneficial evening workout. Evening exercise is most beneficial . The reasons are: a variety of human activities are subject to the "biological clock " effect , whether it is the body's ability to adapt , or physical play, are in the afternoon and early evening close to optimal . In the morning and vice versa , blood pressure and heart rate during exercise are significantly higher than the evening , would pose a threat to human health , and therefore is not the best time to exercise .
Misunderstanding number three : Running is the best exercise methods .
No single method is the best fitness , according to their actual situation, to develop a set of their own health and fitness . But the most important thing is to adhere to , be able to persevere, because fitness is needed is time and patience. If you can spend half an hour walk every day can significantly reduce the incidence of cardiovascular disease , and can improve their immunity.
Myth four: do not do warm-up exercises before the workout .
Now many people do not do warm-up exercises before workout , one up on doing some strenuous exercise , this would severely strained muscle tissue muscle Arab Spring , as do the warm-up before swimming , believe it will be a thigh muscle strain ; running when do the warm-up , they will be ankle or knee sprain . Therefore , exercise before gently thrust and relax the muscles , the most effective in preventing the occurrence of the above situations.
Myth five: to be covered , " pain " is considered the harvest .
Pain is the body 's signal problems . Exercise will be covered in the initial feeling of pain , but the pain will gradually reduce , alleviate pain should exercise time and intensity will be reduced accordingly . For muscular, enhance endurance , how much should undergo some discomfort, but not identical to undergo " pain ."
Myth Six: heat can quickly heal the injury site .
This approach can often be seen in most families encounter sprains, falls, always go to wrap a hot towel , in fact, this approach is wrong, this can only result in increased bleeding or swelling. Correct treatment is to be cold , after 24 hours , with hyperthermia can reduce pain and swelling.
Myth Seven: pork and beef is a good diet before .
Meat contains a lot of protein, but in terms of providing energy but poor acceleration . In fact, before the game should be eating high sugar content foods such as pasta , potatoes, bread , sugar is the best , easiest to use energy.
Myth Eight: Men only training equipment, women only go to aerobics room .
Experts point out that , in fact, two kinds of exercise their own emphasis : aerobics more is to improve heart and lung function , flexibility and coordination ; training equipment is the main training endurance, speed, and improve the shape and vigor . Due to the flexibility of the natural defects of men and women of power, male aerobics , yoga , women practice equipment, more conducive to their comprehensive and coordinated development .
Myth 9: must adhere to regular gym time .
Many people believe that we must adhere to regular gym time , a fitness effect will be good . In fact, only 10-15 minutes a day out to exercise, stick it help strengthen your fitness habits. If you have more fragmented time, such as two or three took 10-15 minutes to exercise , but also help lose excess fat.The study found that, in general , they must attack carried out daily fitness routine 30-45 minutes better fitness results than the stick .
Myth Ten: Body can practice aerobics .
Many women believe that fitness can practice aerobics body , but the actual training effect is not satisfactory . In this regard, experts point out that body shall exercise reasonable use of specific equipment to do so in order to change the relative angle of the bones , such as the bust bigger, wider shoulders , buttocks and other variable Alice . If you do not meet training equipment , body hardly noticeable improvement .
Myth of 11: the same position repeated stimulation can enhance strength, improve body shape.
There are many men of a certain part of the body to improve muscle strength and shape , often repeated the exercise for a few days the site , hoping to "immediate ." In this regard, experts point out that this approach often result in damage to the site. The correct way is to enhance the strength of the muscles feel tired after training to give them some time to recover and rest muscle after muscle rejuvenate it again for the next training. For example : the pectoralis major practice today , tomorrow practiced biceps , not to practice the pectoralis major muscle .
Misunderstanding Twelve: The more sweat , the more fat loss .
Many people believe that the more sweat , the more fat loss . Experts point out that simply is not an effective weight loss sweating , appropriate to increase the number of anaerobic training equipment in order to truly achieve the purpose of weight loss . Experts also suggested that after a lot of sweat , it is best to drink some sports drinks, if you do not replenish moisture and nutrients properly , can easily cause dehydration.
Mistakes thirteen: strict fitness program.
Strict fitness program is developed to a professional athlete . If you have to make plans in advance should consider some factors that may affect health , such as holidays and working arrangements , and then prepare a backup plan. The most important thing is not to give up an obstacle encountered . You need not missed one or two because of fitness classes and feel guilty , we must learn to accept the fact that missed it missed, as long as it can be harder tomorrow .
Myth No.14 : fitness goals extensive process .
If your goal is short-term , concrete , realistic , detailed , such as " I want 20 minutes of brisk walking today, " rather than "I want to workout harder ," more likely to stick with it . If you can easily reach the goal, then the target should be set higher. In addition, the possible reward yourself . Incentives can be very simple and can be integrated into all aspects of life , such as in done 100 sit-ups , and then go to your favorite TV series and so on.
Myth five: Which sport regardless engaged , it does not matter what shoes to wear .
Shoes should be selected according to different criteria. How What sports exercise, which part of the body force in the selection of sports shoes must take into account .
Myth six: Healthy sport for people of any age are beneficial .
Doctors believe that the young 18 -year-old former bodybuilding should be cautious . They should design a fitness coach is conducive to the growth of youth joint action .
Myth No. 17 : After a period of time to exercise the muscles would not atrophy.
Motion stops after a few months , will grow fat. Therefore, the movement is not once and for all things , the time interval between the two campaigns should not be too long.
Myth eight: muscle pain exercise instructions well .
Muscle pain can only show you exercise excessive or improper training. Due to excessive movement of the muscles , lack of aerobic glycolysis , anaerobic glycolysis replaced , so the concentration of lactic acid in the muscle tissue increases , resulting in buildup, causing irritation and nerve endings of muscle pain occurs . When the stop motion, natural pain gradually disappeared .
Myth nine: sport considered valid only sweating .
Sweating is not sweating, can not be used to measure the effectiveness of the movement . Not the same person's sweat glands , of two kinds of active and conservative , which is genetic, and therefore can not be used to determine whether motion sweat effectively .
Myth dated : initial exercise to take a large amount of exercise , high-intensity exercise.
Suddenly a lot of exercise , the body is difficult to adapt , there will be severe fatigue , aching muscles or cause chronic disease , can cause tendon , muscle strain , is difficult to adhere to long-term exercise.Correct training methods are: small amount of exercise , modest , simple operation starts , so the body has a process of adaptation , this process is also called fatigue period , about two weeks, and then gradually increase the amount of exercise, plus substantial , action should slowly be easy to difficult .
Myth 21: fasting exercise, harmful to health.
Studies have shown that 4 to 5 hours after a meal ( fasting ) moderate exercise, such as walking , dancing , jogging, aerobics , cycling , etc., contribute to weight loss . This is because at this time no new fatty acids into the body , easier to consume excess fat , especially fat postpartum weight loss is better than 1 to 2 hours after a meal of movement.
Myth Twelve: As long as more exercise , no diet , you can achieve weight loss purposes.
This practice can do heat into and out of balance or obese does not increase , in fact, often drink sweet drinks, eating cakes, dried fruit , especially dried fruits can squeeze the oil and foods high in calories , you will be able to lose weight hard outcomes naught. Therefore , in order to achieve lasting weight loss , in addition to sports , there should be reasonable regulation from the diet.
Myth twenty-three : exercise intensity the greater the weight loss , the better.
Not so, studies have shown that reducing body fat depends on the length of exercise time , rather than exercise intensity . Because the various exercise is started, first in vivo glucose consumed after consumption of glucose , fat consumption began . The strenuous exercise after consumption of sugar has been exhausted and more difficult to continue to insist again , so much fat consumption , reach weight loss goals. Only slowly and steadily over the sustained campaign to consume more calories to achieve weight loss goals .
Myth twenty-four : sick and exercise .
This is one of the most dangerous misconceptions . Recently physical discomfort, you should suspend movement or reduce the amount of exercise . Otherwise it will be worse , prolonged stage of disease . If dizziness during exercise , chest tightness , chest pain , shortness of breath and other symptoms , you should immediately cease all activities , call an ambulance if necessary , should their teeth or wait , especially the elderly , to prevent exercise-induced sudden death.
Myth five: Stop exercise makes you fat .
In real life , there are indeed some people gain weight after you stop exercising . But the key is to stop the movement not only fat , but still eat after stopping exercise and exercise the same amount of food , so that the intake of calories from food much more than calories consumed , thus causing obesity. If you stopped exercising and reducing calorie consumption with a corresponding reduction in food intake of calories , not fat.
Myth six: as long as the exercise, what form do.
Select the exercise program according to the health conditions and physiological stage knee arthritis and degenerative bone changes were not suitable for hiking, climbing stairs, squats and other activities. Not suitable for patients with hypertensive heart disease too strenuous exercise . Exercise must be based on their physical condition and capabilities, especially in patients with chronic diseases is best to consult a doctor.
Myth seven: as long as the movement , it could accelerate the degradation of the knee .
With age, the knee will produce degenerative changes , this is a natural phenomenon , but a full stop motion is wrong. People do not exercise susceptible to osteoporosis, muscle atrophy , the body will lack the agility and coordination, physical decline . Lesions of the knee should minimize weight, long-distance walking, prolonged standing , do not exercise , run, squat and so on. The best choice for the knee injury did not exercise, such as swimming , cycling , walking, etc. mat action .
Myth eight: sports fatigue of alcohol can recover from fatigue .
Strenuous exercise descendants of bodily functions will be at a high level state , then drink the body will absorb more quickly into the blood alcohol content of the liver, stomach and other organs will harm more serious than usual . Require liver breaks down alcohol and consume large amounts of vitamin B1, and increased muscle soreness after exercise .
Myth nine: eat a lot of candy after exercise .
Some people feel after strenuous exercise eat sweets or sugar very comfortable to think that eating sweets after exercise is good , in fact, make the body too much to eat sweets after exercise, consume a lot of vitamin B1 , people will feel fatigue, loss of appetite etc. , to exclude the impact of creatine , extend the time the body to recover. Because the metabolism of vitamin B1 involved in sugar , but also help the liver breaks down creatine , so that rapidly excreted . Therefore , after strenuous exercise is best to eat some foods containing vitamin B1 , such as coarse grains, vegetables , liver , eggs and so on.
Myth thirty : Sports dysfunction is normal.
There are a lot of people in daily life can feel , features its own activities in the body slowly receded, but do not intervene , this is wrong . Motor function exercises are the most effective retention function methods, such as hand flexor activities are more available for practice extensor , fingers forced straight fingertips anti-Alice , then relax , repeated practice . Daily physical activity are mostly flexor action, take action against the exercise, do the warm- thrust action , still very effective action to slow the degradation rate.
Myth thirty-one : during exercise , drink lots of water , or dry mouth endured drink when thirsty .
As long as you exercise too , will have such an experience , the process of movement has the feeling of thirst . Then a lot of water will stimulate the stomach , but endured not right, as long as you feel particularly thirsty , it means your body has been in a dry state . Even in the course of the campaign could also be water , to prevent frail . Replenishment methods should be small mouth slowly swallow , not too much water each time , and the water is not too cold , just to relieve symptoms like thirst , sports of warm water to make up less than an hour .
Myth Twelve: vigorous exercise stops to rest immediately.
Strenuous exercise when human heart beats faster , muscles , telangiectasia, blood flow rate, while rhythmic muscle contraction will squeeze small veins , promote blood flow back to the heart quickly . At this point if immediate stop to rest , rhythmic muscle contractions will stop , the original amount of blood flow into the muscles can not flow back to the heart by muscle contraction , increased peripheral blood , resulting in lower blood pressure, transient ischemic brain occurs , causing palpitation , shortness of breath , dizziness , pale, and even shock fainting and other symptoms.
Myth thirty-three : a lot of movement immediately after bathing .
After strenuous exercise , the body in order to maintain a constant body temperature , skin surface blood vessels to dilate , Porokeratosis queen , increased perspiration , in order to facilitate heat dissipation , this time as a result of a sudden cold bath will stimulate vasoconstriction immediate resistance is increased blood circulation , while lower body resistance , people are likely to get sick.And as a hot bath will continue to increase blood flow in the skin , excessive blood flow into the muscles and skin , resulting in insufficient blood supply to the heart and brain , light dizziness, severe prostration shock, but also likely to cause other chronic disease. -------