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Reading notes-mind map of my last weight loss book
This is a mind map about my last weight loss book, including misunderstandings about safe weight loss and rapid weight loss, etc. Losing weight is not losing weight, and losing weight is not the same as losing weight.
Edited at 2023-12-02 17:04:47- bacteria
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Reading notes-mind map of my last weight loss book
- bacteria
This is a mind map about bacteria, and its main contents include: overview, morphology, types, structure, reproduction, distribution, application, and expansion. The summary is comprehensive and meticulous, suitable as review materials.
- Plant asexual reproduction
This is a mind map about plant asexual reproduction, and its main contents include: concept, spore reproduction, vegetative reproduction, tissue culture, and buds. The summary is comprehensive and meticulous, suitable as review materials.
- Reproductive development of animals
This is a mind map about the reproductive development of animals, and its main contents include: insects, frogs, birds, sexual reproduction, and asexual reproduction. The summary is comprehensive and meticulous, suitable as review materials.
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- Outline
"My Last Weight Loss Book"
Misunderstandings about losing weight quickly
underlying logic
Losing weight is not losing weight, losing weight is not the same as losing weight
Losing fat is only the beginning of weight loss, not the end. Losing fat and not keeping it off is not weight loss at all.
Don't use up all your means at once
What suits others may not suit you
Personal experience is easily influenced by values
Three criteria for identifying weight loss pseudoscience
There are often problems with speaking too absolutely
Failure to differentiate between specific situations is often unreliable, and specific issues must be analyzed in detail.
Experiments are also divided into three, six, and nine grades. Be careful with low-confidence experiments.
Impossible to lose weight quickly
What is lost in rapid weight loss?
Moisture decreases rapidly
1. Rapid reduction of glycogen
type
Muscle glycogen (sugar in muscles)
Effect: Large amounts consumed during moderate-intensity exercise. 3-5 days of low-carbohydrate diet/obvious dieting, combined with exercise, can reduce reserves by 60%-70%
Glycogen (sugar in the liver)
Function: Stabilize blood sugar between meals. Excessive dieting/fasting for one day depletes liver glycogen.
For every gram of glycogen stored in the body, 3-4g of water will be stored at the same time. The human body can generally store more than 500 grams of glycogen, and 2-3 pounds of water will be added.
2. Protein loss
Principle: Internal organs and muscles containing a large amount of protein have a high water content (70% of muscles are water). Loss of protein = loss of a large amount of water.
type
muscle protein
visceral protein
Principle: About 100 grams of liver protein can be used for turnover when protein or sugar is insufficient. In severe cases, it will cause heart protein decomposition.
subtopic
subtopic
Reasons for loss: 1. Excessive dieting leads to insufficient protein intake, and the body breaks down protein to maintain physiological functions. 2. Excessive dieting lowers blood sugar, and the body converts protein into glucose through "gluconeogenesis"
3. Reduced blood volume
Reason: The body loses some tissues (muscles and internal organs) with rich blood vessel networks and large amounts of oxygen consumption, which do not require so much blood for oxygen supply.
Weight gain ≠ fat
There is no need to worry about weight changes in the early stage of weight loss. The increase in lean body mass may offset the loss of fat. However, if there is no change for a long time, there may be problems because the increase in lean body mass is limited.
Healthy ways to gain weight
Increase lean body mass
muscle gain
The most important way to increase lean body mass is that losing one kilogram of muscle reduces basal metabolism by 70 kcal. Losing 3 kilograms of muscle is equivalent to eating two more bowls of rice.
Increased muscle glycogen stores (and water storage)
During high-intensity exercise, the body will use a large proportion of muscle glycogen to provide the ability for muscle contraction. Exercise will increase muscle glycogen reserves, which is the body's exercise adaptation.
increased blood volume
Increased muscle size requires more blood for oxygen and nutrients
Visceral quality
The metabolic rate of the brain, heart, liver, and kidneys is 15-40 times that of muscles. Low-calorie or low-protein diets can lead to loss of internal organs.
Increasing lean body mass contributes to adaptive thermogenesis
Definition: In order to maintain energy balance, the body regulates energy consumption. When the diet is insufficient, the consumption is reduced, and when the diet is excessive, the consumption is increased.
Sympathetic nerve excitement leads to increased oxygen consumption in skeletal muscles and increased heat production.
Exercise helps secrete irisin (a hormone that stimulates the conversion of white fat into brown fat)
Brown fat promotes thermogenesis.
The dangers of over-controlling diet and excessive exercise
1. Excessive control of diet
Excessive dieting causes hypoglycemia and leads to massive secretion of cortisol
Cortisol rises rapidly to initiate "gluconeogenesis" to break down protein and stabilize blood sugar
Heart muscle breakdown in severe cases
Female menstrual disorders, amenorrhea, osteoporosis, etc.
2. Excessive exercise
Window theory: Immune function is suppressed within 3-72 hours after strenuous exercise/exhaustive exercise
Causes blood sugar concentration to decrease and immune cells to be affected (such as lymphocytes, macrophages)
Aerobic and strength training of moderate or higher intensity can cause an increase in cortisol levels
Both together lead to cortisol secretion
Moderate exercise is good for health, excessive exercise is harmful to health
The dangers of excessive secretion of cortisol
Muscle atrophy, skin and hair connective tissue damage, osteopenia, central obesity, susceptibility to diabetes, etc.
Cortisol is a glucocorticoid that has anti-inflammatory and anti-toxic effects in large doses, but long-term use can make people gain weight.
How to avoid rapid weight loss leading to lowered immunity
sports
Moderate to high-intensity aerobic exercise for no more than 120 minutes
The total number of training sets for the strength training group should not exceed 35-40 sets.
When symptoms of URTI (upper respiratory tract infection, such as cold, acute pharyngitis, acute tonsillitis, acute rhinitis) occur, only low-intensity activities can be performed.
psychological adjustment
Psychological stress can have a suppressive effect on immune function. stay relaxed
nutritional intervention
Carbohydrate supplementation is required during long-term moderate to high-intensity or strength training
Eat 4-6 hours before exercise and eat enough carbohydrates
Supplement sugar before exercise, and eat slow-digesting foods (slow sugar) 1-2 hours in advance
Eat normally after exercise. The sooner you eat, the better. Choose fast carbohydrates and low-fat protein.
subtopic
Safe weight loss
Diet related
Lose weight no more than 1% of total body weight per week
Reduce caloric intake by 300-500 kcal per day and lose 0.5-1kg per week
Sports related
gender
Men are more suitable for HIIT and strength training (high intensity, emphasis on consumption after exercise). It is not recommended to continue aerobic for a long time, which is not conducive to maintaining muscles.
Moderate intensity sustained aerobic exercise for women
Three types of fat loss exercises
continuous aerobic exercise
Low-intensity exercise has a large proportion of fat energy supply, but the absolute value is small, and the fat-reducing effect is not as good as medium- and high-intensity aerobic exercise.
High-intensity exercise is more effective at suppressing appetite than low-intensity exercise
65% of VO2max consumes the largest absolute amount of fat
High-intensity interval exercise (narrow sense HIIT)
Excessive oxygen consumption after exercise mainly consumes fat
Intensity: The greater the exercise intensity (the most critical factor), the greater the total excess oxygen consumption.
When considering losing weight, choose heavy weights and low reps for strength training.
Time: The longer the exercise, the longer the excess oxygen consumption lasts
Training experience: People with training experience and strong athletic ability have higher excess oxygen consumption time and amount than ordinary people.
Visceral fat: The more visceral fat, the greater the excess oxygen consumption
Resistance exercise (strength training)
The weight loss effect of strength training is not bad, and it is helpful to improve basal metabolism
The resistance must be strong enough
Seven basic elements of strength training
training frequency
action
Exercise device for chest
chest press exerciser
dumbbell fly
high pull down
seated rowing
dumbbell row
machine leg press
Dumbbell lunges
barbell squat
load
The mainstream view is that 8-12RM is available, and novices can use 20-25RM.
Train a muscle no more than 2 times per week
Movement speed
frequency
Number of groups
Rest between sets
three basic principles
Fixed equipment
large muscle groups
load action
Calorie consumption
Basal metabolism (BMR)
Calories needed to maintain basic human physiological activities
Influencing factors
age
gender
lean body mass
other
sports
People who exercise regularly are taller
body temperature
High body temperature and high BMR
diet
BMR is high when there is plenty of food
Injuries
BMR increases during infection and trauma
hormone
Thyroid hormones, cortisol, catecholamines, growth hormone are increased, and BMR is increased
Tobacco, wine, coffee, tea
Alcohol, nicotine, and caffeine increase BMR
Chili, pepper, etc.
Spices and condiments cause a thermal reaction in humans and increase BMR
female menstrual cycle
thermic effect of food
Food digestion, absorption, transportation, and storage consume calories
Activity heat consumption
The calories burned by physical activity, except lying still, are all counted.
Exercise itself consumes limited calories, but fat loss is not that strenuous.
Excess oxygen consumption after exercise
Exercise triggers changes in human body’s physiological and biochemical environment
daily calorie consumption formula
modular diet
See the book
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