Precautions for using supplements and strength training

Vitamins B₁, B₂, B₃, and B₅ are particularly important for those following the weight loss exercise program recommended in this book. A deficiency in these nutrients often leads to fatigue, thus reducing aerobic capacity. The root cause of this reduced aerobic capacity is the body's inability to effectively metabolize the lactic acid produced during strenuous exercise.

In addition, it has been found that vitamin B₁₂ is essential for maintaining proper metabolic activity in the human body. Vitamin B₁₂ also appears to help combat the toxic effects of sulfites accumulated in the body. These sulfites, commonly found in many foods and beverages, are a major culprit in causing fatal asthma in people with allergies.

Peppermint leaves aid digestion, stimulate metabolism, and can alleviate symptoms such as nausea and seasickness.

Brown bladderwort can effectively stimulate the human thyroid gland.

L-glutamine is an amino acid that can increase the amount of protein metabolized and improve physical strength.

dl-phenylalanine can suppress appetite; it has a certain therapeutic effect on depression; and it can treat intractable pain.

L-Tyrosine is an amino acid. This amino acid is an important neurotransmitter in the human brain. L-Tyrosine can also control appetite and improve thyroid health.

If you decide to use some food supplements, it is recommended that you pay attention to the following aspects while using them:

Discuss with your private physician to inquire whether the food supplements you choose are safe for you;

Any food supplements must be used under the guidance of a doctor;

Do not use food supplements in "high doses" (10 times or more of the recommended daily intake).

If you were to ask any American what they consider exercise, most would list a few aerobic exercises, such as cycling, swimming, or outdoor skiing. Since the publication of Dr. Kenneth Cooper's first book on aerobic exercise, *Aerobic Exercise*, in 1968, this form of exercise has become widely popular in the United States due to its numerous health benefits.

In fact, the rise of aerobic exercise, especially the rise of running and jogging in a recreational form, is entirely consistent with the "health craze" in the United States in the 1970s and 1980s.

Aerobic exercise offers numerous benefits, including increased lung capacity and improved heart function. Increased lung capacity and improved heart function, in turn, provide more oxygen to muscles during exercise and promote a healthier heart and cardiovascular system. However, aerobic exercise has virtually no effect on increasing or maintaining muscle strength. While aerobic exercise can maximize metabolism, strength training is essential if you want to control your calorie burning, lose weight, and manage that weight loss. Aerobic exercise must therefore play a secondary role.

In the following chapters, the author will clearly explain that different types of exercise have completely different effects on the human body, and therefore you must adopt different exercise methods to effectively control your weight. If you truly wish to optimize your metabolism, you must have a clear understanding of both types of exercise.

The term "strength training" refers to a training method that improves muscle strength and endurance through endurance training. The term "muscle strength" refers to the increased power efficiency of each individual muscle group during a single movement. From a professional technical perspective, "muscular endurance" refers to the ability of muscles to repeatedly exert force over a period of time. Exercises that can enhance both muscle endurance and strength generally include: push-ups, sit-ups, pull-ups, various mechanical exercises, and light weightlifting, among others.

Strength training can help prevent muscle sagging as people age. However, contrary to the common myth that strength training can prevent weight gain, weight loss is impossible without a strict training plan tailored to individual goals.

You must firmly remember the difference between aerobic and anaerobic exercise. Aerobic exercise (which requires oxygen to function) burns more body fat during the actual workout, while anaerobic exercise continues to burn energy and fat even long after the workout ends. This is why anaerobic exercise has a more significant effect on increasing basal metabolic rate than aerobic exercise. The reasons for this will become clear after reading the following paragraphs.

In recent years, scientists have gradually begun to realize the benefits of anaerobic exercise. For a long time, muscle strength training has been an essential part of the workout routine for bodybuilders and other professional athletes. However, until now, many people have only truly discovered the correct way to achieve this goal. There is also evidence that muscle-strengthening training is highly beneficial for anyone who wants to be healthy.

The greatest benefit of strength training is that it increases muscle density, and the higher the muscle density, the more calories are likely to be burned. Compared to people with high muscle density, those with loose muscles but similar food intake often experience weight gain primarily as an increase in body fat.