Must see for weight loss: The relationship between sweating and weight loss, you may have misunderstood all along

On the treadmill in the gym, one can always see people sweating profusely, as if the degree to which their clothes can be twisted out of water is considered as not practicing in vain. But those who quietly do resistance training on yoga mats, even though they don't sweat much, the numbers on their weight scales fall faster. The relationship between sweating and weight loss may be different from what you imagine.

1. Sweating more does not equal burning more fat

1. What are the components of sweat?

99% of the fluid excreted by sweat glands is water, and the remaining 1% is electrolytes such as sodium and potassium. 84% of the carbon dioxide produced by fat breakdown is excreted through respiration, while only 16% is converted into water. The "oily sweat" that flows down during plastic wrap exercise is simply a mixture of oil and sweat secreted by sebaceous glands.

2. Why do people sweat more during high-temperature exercise?

In a sauna or high-temperature yoga environment, the body needs to regulate body temperature by sweating heavily. At this point, weight loss is mainly due to dehydration effects, which can be compensated for by drinking two glasses of water. Just like losing weight after eating hotpot, it's actually an illusion of water loss.

2. The Truth Path of Fat disappearance

1. Chemical Reaction of Fat Decomposition

1 gram of fat requires 2.9 grams of oxygen to be inhaled, which is ultimately converted into 2.8 grams of carbon dioxide and 1.1 grams of water. That's why panting after high-intensity interval training (HIIT) is actually the process of excreting fat metabolites.

2. Most The optimal fat burning heart rate range

is obtained by subtracting age from 220 to obtain the maximum heart rate. When exercising in this range of 60% -70%, the proportion of fat energy supply is highest. The heart rate displayed on the wristband better reflects the weight loss effect than a few sweaty T-shirts.

3. Exercise type determines weight loss efficiency

1. Limitations of aerobic exercise

Running at a constant speed for a long time can indeed burn calories, but the body quickly develops adaptability. Just like an experienced driver who saves fuel while driving, people who frequently run will gradually reduce their calorie consumption.

2. Follow up burning of strength training

When lifting iron, muscle fibers produce small tears, and the repair process requires continuous energy consumption. This' afterburning effect 'can increase the metabolic rate for up to 38 hours, equivalent to burning calories while lying down.

4. The Golden Combination of Scientific Weight Loss

1. There are rules for exercise sequence

First, do 20 minutes of strength training to burn glycogen, and then do aerobic exercise, the body will activate the fat energy supply system faster. Just like using up all the cash in your wallet before going to the bank to withdraw your deposit.

2. Key points of dietary coordination

supplementing protein within 30 minutes after exercise can maximize muscle repair. The classic combination of chicken breast and broccoli is more effective in consolidating weight loss than not eating or eating indiscriminately after exercise.

Don't be fooled by the sweat stain area in the gym anymore, the heart rate and duration data on the fitness bracelet are worth paying attention to. Find a suitable exercise rhythm and combine it with a reasonable diet plan to double the efficiency of weight loss. Fat does not turn into sweat and flow away, but it quietly leaves the body with every breath.