Is the same diet suitable for everyone? Nutritionist: This is the most effective way for people with 3 different exercise intensities

The benefits of aerobic exercise and anaerobic exercise are different. Aerobic exercise can burn fat and train cardiopulmonary function, while anaerobic exercise can increase muscle and increase basal metabolic rate. If you are a puffy girl with more than 30% body fat, it is recommended that you focus on aerobic exercise to reduce your body fat to below 30% first, and then gradually increase the hours of anaerobic exercise to help sculpt your muscles.

Choose the sport that suits you

However, I found that a common mistake people make is "thinking that sweating means effective exercise." If the weather is hot, you will sweat just by walking outside, and then move around for 30 minutes. In fact, you haven't consumed many calories. Then drink whey protein or take post-exercise snacks, replenishing calories without "effective exercise", which will not help control your weight in the long run. Therefore, we need to know what "effective exercise" means.

Usually we check whether the maximum heart rate percentage is reached to confirm whether it is effective. People who are more demanding can use a sports bracelet to measure and calculate their maximum heart rate, but it doesn’t matter if you don’t have a sports bracelet. You can simply judge whether it is effective according to the "degree of panting". Please refer to the following instructions:

Should I eat before exercising?

There is a lot of information on the Internet saying that you need to eat snacks before and after exercise in order to gain muscle and lose fat, but in fact, different levels of goals will affect your exercise and diet content, so you need to think clearly about your own situation before arranging your diet and exercise. Not everyone needs to supplement snacks.

I categorize exercise intensity and needs into three types, and there are different ways to supplement snacks according to these three categories:

★Beginners in sports

People who have never had the habit of exercising now want to use exercise to reduce body fat.

Moderate intensity exercisers

My body fat is already within the standard range, and I want to get rid of the loose fat and create beautiful lines.

★High-intensity exercisers

Want to build more firm/bigger muscles.

Exercise beginners: reduce body fat and avoid excessive calorie intake

If you are a puffy person with more than 30% body fat, you can start with aerobic exercise to train your cardiopulmonary function with the goal of reducing body fat. For example, jogging, cycling, swimming, etc. are all good aerobic exercises.

Since it is the entry stage, your exercise intensity will not be too high, and the time is 30 to 60 minutes. Therefore, at this stage, as long as you are not fasting for too long before exercise, you do not need to supplement any special food, unless you just woke up in the morning and have been fasting for more than 7 hours. You can eat breakfast before exercising. If you really don’t have time to eat, you need to supplement some complex carbohydrates before going out for exercise, such as a cup of milk and cereal or 2 to 4 soda crackers, and then have a hearty breakfast after coming back.

After 30 to 60 minutes of effective exercise, you can focus on supplementing protein and carbohydrate snacks, and control the calories to about 150 calories, such as a 300cc cup of lightly sugared soy milk or 200cc of fresh milk. You don't need too high-calorie food to avoid excessive calorie intake, but if you eat a balanced breakfast immediately after exercise, you don't need to supplement with snacks.

Moderate-intensity exercisers: Increase muscle mass and supplement protein

When your body fat is within the standard range and your goal is to increase muscle mass, you should increase weight training (anaerobic exercise). At this time, the intensity of exercise will increase and the chance of muscle loss will also increase. Therefore, you need to supplement with low-GI carbohydrates before exercise to avoid glycogen depletion during exercise and affect athletic performance, and also reduce muscle loss. For example, eating 60 grams of sweet potato or a slice of toast 30 minutes before exercise will give you enough energy to perform the next exercise.

After about 60 minutes of exercise, if your muscles feel weak and tired, it means the exercise has not achieved the desired effect. At this time, you need to supplement high GI carbohydrates within 2 hours after exercise to help muscles recover from fatigue, and supplement protein foods to help muscle repair; for example: 300cc of sweetened soy milk plus a tea egg, or 300cc of fresh milk plus a banana. Such a combination of carbohydrates and protein is sufficient. Likewise, if you're going to eat a full meal after exercise, you don't need to have an additional snack.

High-intensity exercisers: Supplementing with appropriate nutrients helps exercise results

Before engaging in high-intensity exercise, you need to supplement with enough low-GI carbohydrates to avoid muscle loss and improve exercise performance, such as 120 grams of sweet potato or a slice of toast.

After exercise, you will obviously feel muscle fatigue, weakness and even a little trembling. This is because the glycogen is exhausted. You may also feel obvious hunger. If you don’t have a full meal immediately, you must remember to add snacks, such as 1 banana plus 2 tea eggs, or 300cc of fresh milk plus a small apple; if your exercise intensity is very strong, you can increase the amount of protein. If necessary, you can use whey protein drinks to quickly replenish protein to help improve muscle building effects.

Keep hydrated during exercise

No matter what intensity of exercise you do, you should always replenish water, unless you are doing high-intensity endurance exercise, such as triathlon, marathon running, etc., in which case you can replenish with sports drinks. Otherwise, you only need to replenish water.

Prepare snacks before and after exercise according to three different goals and exercise intensities. Don't endure exercise when you are hungry, and don't consume too many snacks to achieve the goal of gaining muscle or losing fat.

Won’t I get fat if I eat after exercising?

When you want to gain muscle and lose fat, you may worry, "What if eating snacks after exercise will increase calories and make you fatter?" At this time, you can do this: eat the carbohydrates you plan to consume before and after exercise.

For example, if you want to go jogging after getting up in the morning, your breakfast may include "a sweet potato + a tea egg + a cup of fresh milk + an apple". At this time, you can eat the sweet potato before exercise; after exercise, you can eat the remaining breakfast. In this way, you can control the total calories, do not worry about lack of energy during exercise, and you can also replenish enough nutrition after exercise.

Or if you are going to the gym after get off work, you can eat 2 soda crackers (or 60 grams of sweet potato) before exercise. The amount of sugar in the 2 soda crackers you ate before exercise (equivalent to a quarter bowl of rice) should be deducted from the amount of rice you eat as a main meal after exercise. If your original rice intake is half a bowl, because you have eaten a small piece of soda crackers or sweet potato before exercise, the amount of rice left for the main meal will be only a quarter bowl. Under total amount control, the calories will not exceed the standard.

This article is from the book "You can lose weight even if you eat out every day: a lazy person's healthy diet and sugar reduction plan to lose 3 kg in 14 days" published by Creative Market