Many girls complained to me that after losing weight to a certain stage, they lost a lot of meat and even shrunk their chests. However, some parts of the fat are very stubborn. They tangle with themselves and never give up, such as thigh and waist fat. Indeed, they have really worked hard. They eat in strict accordance with the meal list I gave them. They even send me pictures of what ingredients they buy and every meal for review. They also exercise well, with enough intensity and time. However, the fat reduction platform continues, which is really frustrating!
According to my personal experience, I generally recommend aerobic on an empty stomach in the morning. As a woman who has gained weight for many years, lost weight many times, rebounded more times, and finally lost weight, I am confident that I have a say in this issue. For fasting exercise, see a previous blog post 《 twenty The changes brought to me by morning running in the sky ------ Those days when I accompanied my father to lose weight 》 。 The good news is that for a year now, Dad's weight has never rebounded. Of course, running on an empty stomach in the morning is a part of his life, just as important as eating breakfast. And it was during that time that I unknowingly lost my "loyalty", which had accompanied my belly for many years sixty-three reach sixty-one For a while, there was hardly a pair of suitable jeans (please forgive me for a little ticking).
I have read a lot of information about fasting aerobic, with different opinions. At present, there are two mainstream views:
Supporters believe that when there is oxygen on an empty stomach, fat cell receptors are more sensitive when both sugar and insulin are lowest in the body, and fat is easier to decompose than usual. Moreover, due to the low blood sugar, after a night's sleep, muscle glycogen and liver glycogen are also stored urgently, which can enter the fat energy supply mode faster than usual.
The idea of the opposition is that human organs are divided into living organs and non living organs, that is, except the brain, heart, lung, liver, kidney, the rest are non living organs, and the nutrients in the human body are in a state of serious shortage at breakfast. If a lot of exercise at this time, it means that the limbs of non living organs are competing with the living organs for nutrients, The human blood will flow from the center to the limbs, which will cause chronic damage to organs, reduce basic metabolism, and form obesity prone constitution and even threaten health for a long time.
It seems to have some truth, but I prefer the first idea, because first of all its supporters cited many relevant experimental data from western countries, foreigners are relatively rigorous in what they do. From theoretical analysis to establishing comparative model verification, this is also one of the open methods of fast grease brushing in the American professional bodybuilding industry, And I am also a beneficiary of aerobic exercise on an empty stomach; The latter only made theoretical analysis and reasoning, and did not have exact test data, so it was somewhat taken for granted.
Anyway If you want to try aerobic exercise on an empty stomach, you'd better understand the following things first:
1、 Reviewing diet and exercise, whether there is still room for improvement, such as ignoring a lot of hidden calories in diet, not enough intensity and time for exercise, moderate intensity weekly four More than times, each time forty-five If there is no problem with the combination of aerobic strength and more than minutes of exercise, and the plateau period continues, you can consider aerobic exercise on an empty stomach.
2、 For a person who has just started to lose weight and has not exercised much before, it is not recommended to have oxygen on an empty stomach, because you can easily lose a lot of fat through proper diet control and reasonable exercise, and stubborn fat is not the main contradiction at this stage. It's like fighting against landlords. Who will throw out all the big and small bombs at once? Shouldn't the most powerful weapon be used at the most critical time?!
3、 Make sure your blood sugar control is no problem, there is no insulin resistance and other basic diseases, and it is better that you are not older than sixty Years old. It is not recommended that the elderly control their weight excessively, let alone use this unconventional means.
4、 If you are a 9-to-5 office worker, it is not recommended, unless you can get up at 5:00 in the morning and exercise normally, it will not affect your normal washing, eating breakfast, commuting, and you have sufficient energy to cope with the high-intensity mental or physical activities in the morning. At present, I do aerobics on an empty stomach on weekends, usually in the morning forty-five About minutes, my experience is that in the morning, after an empty stomach with oxygen ten At about o'clock, I feel very sleepy. I have to take a nap to recover, which obviously cannot be achieved during working hours.
5、 After exercising on an empty stomach in the morning, you can eat breakfast normally. There is no need to eat more. It is just as good as usual. There is no need to not eat when hungry. Don't believe that feeling hungry is the burning of fat. That will cause you to lose muscle and damage the basic metabolism, and the gain will not pay the loss. But we should also take a break before eating, so that the blood of the limbs can return to the body, otherwise it will affect food digestion.
6、 It is not necessary to have oxygen on an empty stomach. It may not be suitable for you if it is suitable for others to lose weight. No matter how authoritative an expert's opinion is, it is always reliable after your own practice. If you are not sure whether you can do empty stomach exercise, you can start from ten Start jogging on an empty stomach for minutes, and slowly extend the time as appropriate, but it is not recommended to exceed forty-five Minutes to prevent excessive muscle breakdown.
7、 It's better to drink a glass of water before exercise, because during the process of fat decomposition and energy supply, there will be keto acid in the blood, which may harm the body. A certain amount of water can dilute it and reduce the damage to the body. I usually drink water and detoxify before properly exercising. I don't like to take BB everywhere. This habit of getting up early to detoxify has been used for many years, even on business trips and travel. I think it is as important as eating breakfast.
To sum up, aerobic on an empty stomach is such a thing. Whether you want to do it or not depends on your own choice. In fact, people who avoid exercise always have many excuses, such as sitting up hurts the waist, exercise on an empty stomach hurts the liver, running hurts the knees, squatting rough legs, yoga starves, and swimming can invade the body with moisture... Well, it's safest to sit on the sofa watching TV and eating potato chips. You can't hurt anyone, can you?!
In this world, except for the growth of age and the advent of aging, it is almost effortless to get all the beautiful things, such as health, good figure, waistcoat line, Gini bridge, happiness, success, sense of achievement, sense of belonging, freedom and any kind of art or craft, etc., which do not need your perseverance and restraint for decades to achieve what you will not do, Then one day I can meet a better myself.
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