Jul. 10, 2020
Why do so many people struggle to lose weight? EMS training can help you lose weight faster. But what about eating while exercising? Here's how you can get the most out of your diet while exercising. So, what are the dietary precautions during the exercise period?
1. Know your energy balance
Whether your goal is to lose weight or gain muscle, you should know how many calories you consume and consume each day.
In order to lose weight, you should have 10-20% of your energy shortage every day, which means you should consume 10%-20% less calories than you consume.
In order to increase muscle, you should have a 10% energy surplus every day to prevent muscle energy loss due to low blood sugar.
According to ACSM research, obese adults need to exercise 200 to 300 minutes a week to lose weight. This means that one should exercise for 60 minutes 5 days a week and burn an average of 700 calories per exercise. However, you must admit that people who are overweight usually have difficulty exercising for more than 30 minutes.
In contrast, when using the EMS training suit for training, the recorded training energy consumption per time does not exceed 300 cal, which is significantly lower than the expected 700 cal. More importantly, I often forget to train because of busy work. However, I can still lose weight weekly. This may prove the fact that if you do the same exercise, EMS training can double or even triple energy consumption.
2. Do not train with ems training equipment before you have breakfast
Given the low blood sugar levels, someone might think that burning fat when you wake up is a good idea. However, in the case of hypoglycemia, cortisol (stress hormone) burns muscles instead of fat to provide energy.
Therefore, I do not recommend that you conduct EMS training in the early morning. But if you must do this, eat a small amount of food before training.
If you have to train in the morning, you can have a simple breakfast before training: sugar-free yogurt provides liquid protein, bananas help to quickly balance blood sugar levels, and nuts provide energy because they are rich in fat and carbohydrates, not to mention their High vitamin value.
3. Before muscle training, be sure to eat foods rich in starch
Some people may say that foods rich in starch are not conducive to diet, however, if you eat a biscuit half an hour before using Ems exercise equipment for muscle training, the effect will be very good.
First, it can increase blood sugar levels, which will prevent muscle loss during training, which you absolutely must avoid.
Secondly, because insulin is widely considered to be the key to stabilizing blood sugar levels and consuming fat to provide energy, eating something to achieve high levels of insulin is actually the recipe for weight loss.
4. Do not eat high protein and high carbohydrates after one hour of training
After training, nutrition should be supplemented immediately. The best is high-quality protein (beef, chicken and fish).
If your main purpose of training is to lose weight, then vegetables are obviously the first choice for carbohydrates. The extra effort your body makes to digest vegetables will burn more fat and keep you full for a long time.
However, if you want to gain more muscle, a certain percentage of starchy food is always recommended. If you do not consume enough carbohydrates after training, the body may immediately burn muscles for energy (rather than burning fat).
5. Last but not least: sleep within 4 hours after training
Considering that EMS training is high-intensity, your sympathetic nervous system will feel uneasy during your exercise.
However, your sympathetic nervous system will be suppressed after training, and your parasympathetic nervous system will appear on the stage, which explains your fatigue after EMS training.
In this regard, if you are training during the day, I suggest you take a nap. Or if you are training at night, I suggest you go to bed 4 hours after training.
This four-hour recommendation is not strict because everyone has different situations. However, if this window passes, you will feel recharged and it will be difficult for you to fall asleep for a while.
These five points are ems manufacturers' research and experience in EMS training diet. Eating is complicated, but everyone has their own sense of the balance between eating, sleeping and exercising. So, do this and achieve balance in your life.