Fitness experience, 4 powers to change your body shape

4 major factors affecting fitness effects

Why can't you see the effect of fitness? Why can't you eat less but you can't lose your body? What should you do if you just want to lose weight but don't want to train your muscles? How can you most effectively gain muscle and lose fat?

Complex questions will not have simple answers. If you want to thoroughly understand the root of these problems, you must have a more comprehensive understanding of which factors affect your body? So what is the relationship between them? Otherwise, you will touch your thighs and your nose at once, but you can't see the whole picture.

Before reading this article, you may have to know the basic human body composition and nutrients. So, let's take a look at the four most core factors that affect your body shape, and how they are involved!

The 4 powers to change your body shape

1. Calories

Care is of course a factor affecting the appearance of the body. When you consume less calories than you consume, your weight will definitely drop; from another angle, the calories you consume more calories than you consume, and your weight will increase.

But this means that as long as you reduce calories? It may be the opposite!

Imagine these two situations: a person who is not fitness consumes 2,400 calories per day and eats 1,900 calories; another fitness practitioner consumes 3,500 calories per day and eats 3,000 calories. The calories intake of both people exceed the basal metabolic rate, and the calories consumed are 500 calories more than the calories consumed.

After some days, the weight of these two people will decrease, but who will have a good figure? Of course, fitness practitioners can gain muscle and lose fat, because calories are trained The muscles you train will be consumed, and the muscles themselves will be repaired and rebuilt, improve the basal metabolic rate, and continuously drive more fat consumption. Simply put, the appearance of the body depends more on how much calories can be consumed, rather than how many calories you can eat less.

What will happen to people who only limit calories?

1. Weight will decrease, but there will be less muscle and lower energy and cannot perform exercise.

2. Usually, low-calorie strategies for fitness are not matched and cannot be maintained for a long time. Once normal calorie intake is restored, the body will prioritize storage of fat, while disappearing muscles will not return. Overall, there is less muscle, more fat, and worse body shape and health.

Extended reading:

Is your muscle mass meeting the standard? How to retain muscles

How to recover after physical training, without good rest and recovery is all in vain

How to improve basal metabolic rate Make weight loss more efficient

2. Cardiac and lung training

The cardiac and lung training here refers to: exercising through muscles, accelerating the heartbeat and breathing to achieve energy consumption training.

Aerobic exercise is a type of cardiac and lung training, and it also includes high-intensity interval training, mixed training, aerobic muscle training, and even various ball and outdoor activities. It is an option for cardiac training.

3. Nutrients

The human body always needs various nutrients to function normally. When limiting calorie intake, it is necessary to find a way to meet all nutrient needs without increasing calories, so that it can help increase or maintain muscle mass during weight loss.

How to eat the right nutrients:

1. Find natural ingredients: Use natural ingredients to replace current eating habits as much as possible, because humans are inherently suitable for the proportion of nutrients in natural foods, and the proportion of natural ingredients between carbohydrates, fats, and proteins is also more suitable for the human body. The higher the processing level, the farther the proportion of the body needs.

2. Sports nutritional products: During the process of gaining muscles and losing weight, calories must be limited and exercise must be performed. In this case, it is almost impossible to obtain all the nutrients needed by the human body. Therefore, at this time, some low-calorie or non-calorie supplements are designed to strengthen exercise ability, or meet the nutrition required for muscle tissue repair or growth, but not exceed the calorie limit that forms energy shortage.

4. Weight training

The advantage of weight training for weight loss is that it can increase the energy demand of muscle tissue. After weight training, there will be a fat burning effect after training (also known as re-ignition, or peroxide consumption), and the muscle tissue will also be reorganized to adapt to the exercise load. This reorganization can usually maintain or increase muscle mass and consume more calories.

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