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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.

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.

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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"

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.

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.

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 muscle size requires more blood for oxygen and nutrients

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.

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)

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

The resistance must be strong enough

Seven basic elements of strength training

three basic principles

sports

body temperature

diet

Injuries

hormone

Tobacco, wine, coffee, tea

Chili, pepper, etc.

female menstrual cycle