The dieters know that losing weight is relatively easy but the trick is not to gain weight, usually at the end of the regime less than 10% achieved sustained without recover lost kilos. What does not work with weight loss diets?
The weight loss plans focused solely on controlling food intake, result in a reduction in body weight both decreased fat accumulated as loss of muscle mass.
This form of attack being overweight can lead to conditions under which although low body weight ratios are worse, ie the percentage of fat increases the total weight on the percentage of muscle mass.
Since the basal metabolic rate (MBR) is directly related to the amount of muscle you have in the body, muscle mass is lost if the RMB will be slower, so you will burn fewer calories. In short, if you lose muscle are most likely to get fat again.
How to maintain body weight. Pesola lose key training never to gain weight long term is to realize the importance of maintaining or increasing muscle fiber body.
In developing the muscle increases basal metabolic rate, which offers many more possibilities to stay at that weight over time. Since the RMB is between 60 and 70% of daily energy consumption, even a modest increase of RMB can positively alter the percentages of the body.
Although there are other factors such as age and genetics also determines the RMB, the percentage of muscle mass is a factor that should not be overlooked. Going up the RMB, will burn more calories during all activities, even when sitting, lying and sleeping. Every 400 grams of muscle mass that is added to the system consumes 35 calories per day, or, which is the same between 1.2 and 1.6 kg of fat per year.
Coaching for weight loss
No doubt that with an hour of moderate intensity aerobic exercise burns 300 calories and, if sufficiently severe, maintains a high level of metabolism for several hours after activity.
This effect is short lived because, in general, with aerobic activity does not develop muscle fiber. Furthermore, the combination of excessive exercise with a low calorie diet can result in loss of muscle tissue, so that eventually, the individual who is on a diet can end up thinner but also more flaccid.
It is undeniable that aerobic exercise provides significant health benefits for people who are overweight but, by itself, may not be the best solution to maintain your desired weight.
In general, most adults lose a large amount of muscle a year for lack of use, which explains in part the decrease of RMB 1 to 3% per decade.
All this simply means that you burn fewer calories because your muscles get smaller, and like most people do not realize that the RMB is going downhill as they get older, continue to eat as much as before.
We all know that calories are not burned are stored as fat and, as is less dense than muscle, you might, but one remains in the same weight over time, such as waist-expanding experience a . That is, every time you have less muscle and more fat.
Although both burn calories as aerobic exercise with strength training, the difference is the amount of calories that are burned when no exercises.
Strength training with high intensity the RMB is still high several hours after activity. Some studies suggest that strength training can burn more calories after exercise and during more hours than with aerobic exercise. Increased muscle mass is one of the main contributors.
In a study of men and women showed that making a program of intense strength training for 60 minutes, with sets of 10 to 12 repetitions and with minimum rest for 15 hours after exercise, the RMB rose about 9% .
Although some women become stronger by making a hypertrophy program, most of them do not experience excessive muscular development, since they have very low levels of testosterone. However, it is noteworthy that it is better to gain a little muscle mass to increase the amount of fat, still having the same body weight.
In short, successful weight loss is necessary to decrease the percentage of body fat and not total body weight, maintaining or increasing muscle mass.
The combination of balanced diet with adequate caloric intake, but a medium-intensity aerobic exercise plus strength training with weights or other system is the most appropriate way to maintain weight and body measurements over time.
Remember that magic formula, no work, they can even be harmful to health and the key is to maintain a healthy lifestyle.
Tags: aerobic activity, basal metabolic rate, weight loss, weight loss diets, Weight Training
