Need to lose fat, not from simply by weight...
Any person who wishes to lose weight has actually want to lose fat. Fat has no form, it goes in the wrong places and has a larger volume than its equivalent in weight of muscles.
Gold, a low calorie diet (the scheme most often applied by the general public"to lose weight) lose the body fat and muscle.
During the regime, metabolism decreases and once the plan is completed, the amount of muscle loss is not (why would it be elsewhere? A muscle only develops if it is sufficiently solicited). And this muscle mass lost is more readily replaced by fat.
Cardiovascular exercises or weight training goal is to lose fat, without losing muscle. He must keep his muscles because they also help you to burn fat...
But what should you do to avoid losing his energy in physical efforts that do not produce the expected results? How to avoid spending time and lose his motivation in doing exercises that do not help you to lose fat?
Finally: how to burn its fat during exercise and several hours after a physical workout?
These are the questions to which I will attempt to answer in this article...
How to lose fat with a cardiovascular exercise or a weight training exercise?
One day, while watching by chance athletes run the 100 meters, my dad (with his logical mind of doctor) made the following remark: "But... If these riders are 100 meters in 10 seconds, they don't even have the time to feed their muscles oxygen!"
I must have been about ten years when I heard this phrase. She is never out of my mind. I did not understand the importance of the note.
And yet... If you think about it a bit, I am sure that you will find very relevant. A muscle is deprived of oxygen, it's like a private car of oxygen at high altitudes, and whose performance decreases logically. When oxygen is scarce, the fuel burns less well.
Without oxygen, a motor does not rotate, because oxygen is required for combustion. It also taught it school, in chemistry, when we see that a match turns off by itself when it is in a small airtight container. As soon as all the oxygen was burned, the fire is dying.
For your body, it is the same thing: you cannot produce energy without 'burn' your fuel with oxygen. However, athletes who run the 100 meters are approximately an average of 40 km/h for 9-10 seconds, without having the time to bring oxygen to their muscles! It is the speed of a galloping horse... Not bad, right?
How do? The key is in the "power" of their muscles. They have an energy reserve that they can directly deliver, without having to resort to the burning of conventional energy, that we are all in a physical exercise.
Why I tell you all this? Because this image of the athlete who runs 100 metres to understand the difference between aerobic exercise and anaerobic exercise.
100 metres runner is an anaerobic exercise, which is an exercise that is too intense to be "fed" by the oxygen provided by the blood.
Any exercise intense and very short in time is an anaerobic exercise. And it requires some muscle strength. For example: tennis, squash, football,...
Any exercise that is done over a long period of time and that less intense muscularly speaking is an aerobic exercise.
Anaerobic exercises strengthen especially muscle mass, while the aerobic exercises strengthen especially the cardio vascular system.
The effect of exercises aerobic on fat loss
When you do aerobic exercise (jogging, bike, etc.), you lose fat during exercise, but the body will tend to prepare for following workouts by storing more fat. Furthermore, if exercise really requires little strength, you can decrease the strength of your muscles.
When you make an anaerobic exercise (strength training,...), you do an exercise that is too short in time so that you can lose fat at the time where you do your exercise. On the other hand, the body will prepare to the upcoming sessions by strengthening the muscles.
This increase in muscle mass will necessarily result in an increase in metabolism. Even at rest, muscles consume energy. It is for this reason that you will burn more fat when you strengthen your muscles with anaerobic exercises.
And so, the "best thing" for losing fat is...?
Ideally, to burn fat in an optimal way with physical exercises, you should combine endurance exercises and muscle strengthening exercises.
By mixing the two types of exercises, you benefit from the advantages of each.
For example: you have decided to run to lose weight. Very good idea. But remember to sprinkle your run a few sprints (100 meters sprints, why not?) that bolstering your metabolism.
Make the same thing in cycling. Alternatively, start your exercise session of 3 sets of 'x' pumps, 'x' is the maximum number of pumps that you can do to a treaty. Space these 3 sets of 2 recovery time of 2 minutes.
4 / take the test!
I summarizes: do a workout on Monday, Wednesday and Friday. Choose the time of day that best suits you.
Personally, my favorite is the evening before going to sleep: I evacuates all the stress of the day and fall asleep as a blessed one... ;-) But you might, you, another time you prefer. Remember that the morning is a privileged moment to lose weight.
Personally, my favorite is the evening before going to sleep: I evacuates all the stress of the day and fall asleep as a blessed one... ;-) But you might, you, another time you prefer. Remember that the morning is a privileged moment to lose weight.
To lose fat in the long term while devoting a minimum of time exercises, strength training is the solution. But, 1) just like in food, the diversity of the exercises is always better for health, and 2) I realize that running (for example) is less "arid" than a "brute" fitness session
So I suggest you a fast fitness session (10 to 15 minutes) before your session of endurance sports (jogging, biking, swimming,...). Within an hour, you can do a lot of good to your body!
How did you do your weight loss exercises before reading this article? Do you intend to adapt after reading this?
If you have experiences or meaningful anecdotes to share, write them below!
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