Planning to start burning fat and lose weight
Losing weight is one of the main reasons that leads people to join the gym, although it is not always known what is the best way to do it
What is more effective for weight loss: dieting or physical activity? What exercises are the most appropriate? Is it true that muscle exercise does not help you lose weight and makes you gain weight? These are some of the most common questions. But if the basic rules for losing weight are not known, it is very easy to be disappointed to see that the results are not as obvious as it might seem at first. It is even usual that at the beginning of the training you gain some weight, due to an increase in the muscles, or that during the first weeks the task in the gym makes your appetite arouse.
Regular physical activity and eating fewer calories are the key elements to lose weight. The American College of Sports Medicine, the most prestigious scientific society in the field of health and physical exercise, recommends exercising three times a week to reach between two and a half hours and three hours per week of physical activity.
The guidelines to follow to lose weight
The first thing you need to know to lose weight is to know which exercises are best suited to do so. In this way, the work will be much more effective, fast and safe.
The American College of Sports Medicine emphasizes the importance of combining prolonged and moderate intensity cardiovascular work with muscle exercises to promote fat removal and increase basal metabolism.
Cardiovascular work is undoubtedly the most important for losing fat in the short term. In fact, it is what burns more calories by itself and studies show that it is the exercise that consumes the most energy per unit of time thanks to its continuous nature. Between 45 minutes and one hour three times a week of this type of exercise cause the fat to fade quickly. Running, cycling, dancing, there are many possibilities to do so. However, it is a common mistake to perform only this type of exercise: it must be combined with muscle training.
A muscular body burns more fat
Muscle work, stigmatized by those who say it helps to gain weight due to the known fact that muscle weighs more than fat, is indispensable in training plans. It is necessary to know that a toning job does not imply a great increase in the muscles, but it activates it. As a result of this activation, the percentage of muscle mass is increased, which increases the metabolism of fats (even at rest), shapes the silhouette and ensures that losing weight does not result in losing physical strength. This training is essential to maintain a constant weight loss. The Body Pump, the D · Tone or the newly released Total Hiit activity are the best allies to say goodbye to calories.
It is very important to emphasize that the amount of fat that can be lost in specific periods depends on the age, sex, initial weight, specific body composition of each person and, also on their medical and clinical history. Each has goals and an ideal weight, which implies different parameters in each case. However, with a combined routine of cardiovascular work and toning, the results are assured in all cases.
Once the desired kilos have been lost and the body has been free of fat, we must continue to do constant work so that the body continues its proper functioning and rhythm of caloric consumption. Moreover, all studies indicate that progressing day by day, increasing the time spent exercising, is the most effective measure to maintain the ideal weight in the long run.
Exercise and osteoporosis
In case of missing reasons, experts say that getting rid of extra kilos without exercise can increase the risk of osteoporosis. Losing weight as a result of decreasing calorie intake or too strict a diet could cause a reduction in bone mass, and the subsequent appearance of osteoporosis to the main bones of the body.
What the most recent studies conclude is that exercise and a healthy diet are essential for weight control, giving priority to increasing caloric intake through the practice of exercise.
Weight loss planning
Below we present a training plan three days a week for a month, an initial routine that should be modified from the second month in order to enhance the fact of losing weight. Remember that before and after training you should stretch.
