The author of this article is Zhang Songhai, Deputy Chief Physician of the Department of Gastrointestinal Surgery, The First Affiliated Hospital of Henan University of Science and Technology.
On the first day of the Lunar New Year, with the release of Jia Ling's New Year's movie, her **100-pound frontal photo was finally revealed in front of everyone. In addition to exclaiming that there was "half" missing Jia Ling in a movie, everyone was even more red-eyed because of the "tendon meat" in the body.
Is it really possible to lose weight and gain muscle at the same time? As we all know, no way of losing fat alone, "20%-25% of the weight lost comes from non-fat body weight (including muscles, internal organs, bones and water), and about 80% comes from fat. Is it possible to reduce calorie intake without losing muscle? Is it even possible to gain muscle while losing weight? The answer is: yes, but hard. Maintaining muscle or increasing muscle is to make muscle synthesis Muscle breakdown, muscle breakdown is going on anytime and anywhere, as long as you don't eat hungry, muscle breakdown will not increase significantly, so the key to muscle growth is to increase muscle synthesis, at this time, you need to stimulate muscle through strength training and help muscle synthesis through protein intake.
Scientific weight loss and muscle gain do a good job in these 2 points 1How to eat – Eat more eggs, milk, and soy productsProtein is one of the most important ingredients for muscle synthesis. Eat three good meals, and on the premise of avoiding excessive sugar, salt and fat, appropriately increase the intake of high-quality protein foods. The protein content and quality of animal foods are higher than those of plant foods, and the elderly can appropriately increase the intake of milk, eggs, lean meat, poultry, fish, shrimp and soybean products to ensure sufficient staple foods, vegetables and fruits to meet the requirements of a balanced diet. In addition, eating more foods rich in vitamin C, vitamin E, carotenoids, selenium, zinc, and omega-3 fatty acids, such as kiwifruit, spinach, carrots, etc., is also conducive to preventing muscle decay and improving immune function. 2.How to move - a combination of multiple exercise methods For the prevention of sarcopenia, exercise refers to a complete set of highly individualized programs, which should include: (1) strength training to appropriately increase muscle weight (also known as resistance exercise, such as various exercises for large muscle groups such as chest, shoulder, back, and legs using barbells, dumbbells and other equipment); (2) various exercises to improve muscle mass, flexibility and balance (such as various mat exercises); (3) Aerobic exercise to improve physical fitness and improve cardiopulmonary function (the most well-known is jogging or brisk walking over long distances). It is important to emphasize that no one exercise is suitable for everyone, and the development of an exercise plan must be based on age, health status, and feasibility. To borrow a heart-touching sentence from Jia Ling's movie after its release: Finding oneself is to pay determination, perseverance and perseverance, to become a more powerful and healthier self, and finding oneself is a process rather than a result. Everything is in time, love yourself!
2024-02-11People's ** Health "Weight Loss Doctor Dr. Zhang Songhai" "I don't envy Jia Ling for being thin, what I envy is that she is thin and has muscles!" Some of the content has been deleted, and the copyright belongs to the original author.