Exercise is the healthiest way to lose weight, many girls work hard to adhere to the movement, is the hope to lose weight and slim, but after the exercise weigh, but instead found that the weight increased, many people are extremely tangled. That in the end is why the weight after exercise is not reduced but increased? Why weight gain after exercise?
Exercise will increase the proportion of muscle
Weight loss through exercise will not only consume fat, but also improve bone density, increase muscle mass and volume, and strengthen muscle function, thus increasing the proportion of muscle in the body composition.
If the girls reduce fat while increasing muscle, and the proportion of muscle is higher than fat, the same weight of muscle and fat volume ratio at 1:3. so there will be the case of weight gain after exercise instead of loss.
Increase in glycogen in the body after exercise
Before not exercise, now suddenly exercise and weight gain, generally is not the increase of fat gain but the increase of glycogen and water retention in the body.
After exercise, under a reasonable diet, it is possible to quickly replenish liver glycogen, and in this process, the body is in accordance with the ratio of glycogen 1: water 3 to store a large amount of water, that is, if the body to store 100g of glycogen, but also need to store 3 times the amount of water, that is, the total weight increased by 400g of weight. This leads to the weight is increased after exercise.
Reasons for slow fat consumption
Weight loss and fat loss are not the same thing. Weight loss refers to the decrease in total body weight, including muscle, water, fat, and other substances. And what the girls call weight gain after exercise does not mean that it is fat gain. And because the consumption of fat is relatively slow, muscle gain naturally occurs when the fat has not been consumed in the early stages of weight gain.
The intake is greater than the consumption
During the exercise weight loss period, no attention to reasonable control of diet, overeating, eating a lot of high-calorie, high-fat food, resulting in higher intake than consumption, there may be weight gain instead of loss.
Exercise intensity is not enough
The number of exercises and exercise time are not up to the requirements of fat burning, like to exercise 30 minutes to burn fat, you only exercise 10 minutes, naturally can not play the effect of consumption of body fat. And on the one hand, the increase in muscle and other substances, the weight will appear to increase.
Irregular work and rest
If only in the movement to go hard, and do not pay attention to the usual rest, often stay up late, that will also lead to exercise to lose weight half-heartedly, no weight loss effect, even after the exercise weight instead of increasing.
How to do after exercise weight gain
Continue to adhere to the movement
Do not see an increase in weight to give up and then continue to exercise, fitness and weight loss is not a one-time thing, you need to constantly adhere to in order to get the best results.
Maintain the intensity of exercise
It is best to be able to choose a combination of anaerobic and aerobic exercise, which not only reduces fat, but also makes the body line more perfect. You can start with 10-20 minutes of strength training, such as sit-ups, flat support, dumbbells, etc., and then 30-60 minutes of aerobic exercise, to ensure the frequency of exercise 3-5 times a week, so that you can better burn fat.
Conduct a reasonable diet
While exercising to lose weight, you also need to control your diet, not to overeat, and try to avoid the intake of high-calorie, high-fat food.
