Why do weight gain after weight loss exercise?
Exercise plays two important roles in weight loss, including:
1. Directly consume large amounts of calories, oxidize fat, and lose weight.
2. To increase the metabolic consumption of the body and increase the daily energy consumption can also achieve the purpose of reducing weight.
It seems that under the influence of these two points, our weight loss after exercise is already a "sinister culprit." Why do many people still find that their weight has increased a great deal a few days after exercise?
Body glycogen increases moisture retention after exercise
In fact, if you do not exercise, the weight gain after sudden exercise is not mainly an increase in fat. The main reason is the increase of glycogen in the body and the residency of water.
During exercise, muscle glycogen and glycogen in our body are consumed in large amounts. They are the first energy substances in exercise. Data show that their total human body reserves are between 250g and 400g. At the end of the exercise, the body generally stores more glycogen than before exercise due to the stimulation of the exercise.
Before the professional athletes compete, the following classic diet and exercise arrangements are common: 6 days to 4 days before the competition, high-intensity, large-volume exercise exercises are conducted to consume glycogen as much as possible, and the exercise intensity is reduced 3 to 1 days before the competition. Exercise and increase consumption of sugary foods. Such an arrangement can increase the storage of glycogen in muscle by 1 to 2 times than before, and it also performs better in endurance.
After exercise, liver glycogen will be quickly replenished under a reasonable diet. In the process of supplementation, the body will store large amounts of water in the ratio of glycogen:water = 1:3 (this data is used widely in the 1931 experiment data from the University of Michigan, and recent studies have also shown that this data is accurate. It should be 1:2.4). In other words, if you store 100g of liver glycogen in your body, you will need to store 3 times more water, which means that the total weight will increase by 400g.
In general, your body weight will increase because of the increase in glycogen and the storage of water.
Still need to add water after exercise
It should be noted that although water needs to be stored at a ratio of 1:3 during the synthesis of liver glycogen, this does not mean that it is best not to drink water after exercise and the weight will be reduced. In fact, if a lot of sweating exercise is performed without hydration, the body is easily dehydrated, and glycogen cannot be supplemented, and the body will have a disease condition instead. However, if high-intensity, intermittent strength exercises are performed, the body needs to replenish moisture, and it is necessary to supplement carbohydrates in the water. It has been experimentally confirmed to supplement carbohydrate-containing beverages during such exercise. Can effectively delay physical fatigue, make the exercise more durable.
The last thing I want to say to you is that if everyone is not exercising, you have to exercise because of losing weight, and then you have to gain weight after exercise. Don't panic at this time. You have to understand that this is a normal physiological stage, and This stage is generally eliminated within one or two weeks of regular exercise.
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