Amino Acid Diet (Part 2): Diet, Exercise, and Highly Effective Fat-Burning Techniques

**The key to weight loss lies in food.**

The most important aspect of the amino acid diet is to consume foods containing 20 kinds of amino acids in a balanced way from your daily diet.

Since proteins are composed of several amino acids, if any one of them is missing, proteins can only be produced using the minimum amount of amino acids, which will cause organ dysfunction.

To enhance the fat-burning effect of amino acids, you can't just consume specific foods. Instead, you must combine staple foods like rice with main dishes like fish or meat and side dishes like vegetables. A balanced diet is the key to building a lean physique.

Women aged 20-30 need 50-60 grams of protein per day. This is about 10 eggs or about 300 grams of pork.

**Insufficient protein intake can lead to increased fat accumulation and weakened immunity.**

If you cannot get enough protein from your diet, it will cause a reduction in muscle, which is known as the "fat-burning factory." This will also reduce your basal metabolic rate, which is used to breathe and maintain body temperature at rest. As a result, the calories consumed will also decrease, leading to an increase in fat and a body type that is prone to gaining weight and difficult to lose weight.

As long as you consume a balanced diet, you will not experience an amino acid deficiency.

However, an unbalanced diet or excessive dieting for weight loss can cause the body's amino acids to break down, preventing various functions from operating normally.

In addition to failing to lose weight, it can also cause problems such as insomnia, anxiety, weakened immunity, and dry skin.

What foods contain a balanced range of amino acids?

Foods containing a balanced amount of 20 amino acids are labeled with their "amino acid standard values."

It is the result of calculating the percentage of each of the various amino acids required by the body according to their standard values.

A score of 100 represents all 20 amino acids that are above the standard value. Therefore, the higher the score, the more balanced the amino acid composition.

Remember not to consume too much fat.

It is important to be especially careful not to consume too much fat.

Although 100 grams of beef tenderloin has the same protein content as 2/3 of a block of tofu, the fat content of beef is about 5 times that of tofu. Therefore, along with the protein, you will also consume too much fat, and excessive fat intake will put a burden on the body.

Therefore, it is important to reduce the intake of red meat and increase the intake of plant-based foods such as soy products.

**Amino Acids + Exercise**

Taking nutritional supplements before aerobic exercise can further increase fat burning!

Combining the amino acid diet with aerobic exercise is the key to its success.

After building a basic physical condition through a balanced diet, additional nutritional supplements can be taken to meet specific goals.

**Amino acids can make fat burning more vigorous.**

Since fat accumulates in the form of subcutaneous fat, breaking it down and converting it into energy is the last step.

It actually takes some time for the body to warm up and for fat to start burning.

However, "fat-burning amino acids" can warm up the body earlier and increase the activity of the fat-decomposing enzyme "lipase," shortening the time it takes for fat to start burning.

The broken-down fat is sent into the bloodstream. If this is combined with aerobic exercise, the fat burning will be more vigorous and the heat will be released into the air. The burning efficiency is about twice as high as when exercising without consuming amino acids.

**Lose weight smartly by exercising when you're hungry.**

When you are fasting, the sugar content in your blood, or blood sugar level, drops. In this state, fat is most easily used, making it the best time to exercise.

However, it takes about 4 hours for the protein obtained from food to be broken down and absorbed into amino acids, so even if you exercise immediately after a meal, you can't expect to burn fat.

At this time, it is most suitable to take nutritional supplements, because they can be quickly absorbed by the body. So if you take them 20 to 30 minutes before exercise, you will start burning fat while exercising.

**Three Key Points of Aerobic Exercise**

Aerobic exercise is indeed one of the best ways to boost immunity and lose weight. However, good methods must be implemented under scientific guidance to achieve the desired results. Therefore, a better understanding of aerobic exercise is very beneficial for us to achieve our goals.

**1.** **Exercising before meals is more effective.**

If you exercise only once a day, choose to do it before breakfast; if you exercise twice a day, do it before breakfast and dinner respectively.

Ideally, there should be at least a 2-hour interval between exercising after a meal.

**2. Avoid overly strenuous exercise.**

Vigorous exercises like jogging are less effective at burning fat than gentler exercises like walking, and are also harder to maintain in the long run.

Remember, the feeling of frustration is directly proportional to the amount of exercise you push yourself too hard.

**3.** **Supplement with amino acids 30 minutes before exercise.**

Taking into account the time it takes for the body to absorb amino acids, it is ideal to supplement with amino acids about 30 minutes before exercise.

If taken too early or too late, the effects will not be noticeable, so the correct timing of intake is very important.

**Easy exercise is the key to long-term consistency.**

Do you think that you have to do intense exercise to burn calories? Then you are very wrong.

Under normal circumstances, the human body uses both sugars and fats as energy. However, if the body engages in strenuous activity, it must quickly provide a large amount of energy, so it will prioritize the use of easily burned sugars, making it harder to burn fats.

However, moderately strenuous exercise can reverse this situation. Therefore, compared to jogging, walking, which can be sustained over a long period, puts less strain on the body and can also improve fat burning.

Various aerobic exercises that can effectively help you lose weight

**swim**

Swimming puts strain on all the muscles in the body, making it more effective at burning fat than other aerobic exercises.

The effect of freestyle or breaststroke is the same; just swim slowly at your own pace.

**Bicycle**

The easy movement of rotating your feet is an excellent way to actively burn fat, making it the most suitable aerobic exercise for weight loss.

It is less likely to cause muscle pain and puts less strain on the knees, joints, or lower back.

Please pedal at a speed of 15-18 km/h, or 60 times per minute.

**walk**

Taking larger strides than usual, swinging your arms while landing on your heels, and walking at a slightly faster pace can put a moderate strain on your body.

The time is defined as exceeding 30 minutes.

People who don't usually walk for long periods can do this for 10 minutes at a time, divided into 3 sessions, and it will also have a good effect.

**Lifting dumbbells**

Moving your arms up and down while holding a dumbbell weighing about 1 kilogram is both a muscle training exercise and an aerobic exercise.

Even slow and simple movements can generate a moderate load, which can improve weight loss results.

**When sweating during exercise**

Take a bath immediately after exercise

Avoid taking a bath immediately after exercise, as excessive body temperature can slow down the action of lipase, the enzyme responsible for breaking down fat, thus reducing the efficiency of fat burning.

Wear a lot of clothes to make yourself sweat a lot, and then continue exercising.

If you think that sweating will make you lose weight, and then continue to exercise while wearing tight clothes or clothes that make your body sweat a lot, it will have the opposite effect.

Sweat after exercise can be washed away in a shower.

Even when the skin temperature rises during a shower, the muscles won't overheat, so you can still temporarily burn fat after exercise.

Therefore, please take a shower to wash away the sweat after exercising.

Wear light clothing when sweating to help dissipate heat.

To lower an overheated body temperature, you can unbutton your shirt when you're sweating to let your body breathe, or take off a shirt to dissipate heat.

**Even people who don't have time to exercise can do it.**

Many people are too busy to have any extra time to exercise, but that's okay!

In fact, many unintentional actions in daily life, such as housework, cleaning, and taking a bath, are a good form of exercise.

Household chores that make you sweat

Hanging clothes out to dry, mopping floors, cleaning the bathroom, using a vacuum cleaner, and many other physically demanding household chores can make you sweat.

However, the key point is that you have to work harder than usual and make bigger movements.

Stretching exercises while taking a bath

Taking a bath can boost metabolism, improve the absorption of amino acids, and put fat in a state that is easier to burn.

If you can do some stretching exercises while taking a bath to slightly stimulate your muscles, the effect will be even better.

The most effective FITT exercise

Frequency

Studies show that exercise can accelerate metabolism and increase calorie consumption.

If you need to lose weight, it is better to exercise every day than every other day: for those of normal weight, exercising 3 days a week is enough.

Intensity

The following formula can be used to measure post-exercise heart rate and test whether exercise is effective in burning fat: Maximum post-exercise heart rate = 220 - age; Ideal post-exercise heart rate range = 220 - age × (60%~80%) (that is, a post-exercise heart rate of 60%~80% of the maximum heart rate is required for effective fat burning.)

Type

Exercise can be divided into two types: "aerobic" and "anaerobic".

Aerobic exercise refers to exercise that requires a sufficient supply of oxygen, such as running, swimming, and ball sports, which can help the body burn fat.

Anaerobic exercise refers to gentle gymnastics, which helps to exercise and tighten muscles, resulting in a more balanced physique.

Time

To effectively burn fat, you must exercise continuously for more than 20 minutes.