Fact or fiction? A 20-year-old woman who did not lift weights lose about six pounds of muscle and gain about five pounds of fat with time, that she is 50. Done! Even if you keep the weight scale perfectly, there are subtle changes that occur in your body composition that impact your metabolism, muscle tone and the risk of disease.
Body composition is the "quality" of your weight in contrast with the "amount" of your weight measured from scale. The weight is comprised of two distinct elements: the mass of fat and lean body (muscles, organs, bones, fluids). Generally speaking, the quality of your weight (the percentage of fat, lean body mass) is more significant for health compared to the amount of your weight (total pounds).
A slow, constant change in body composition is the best way to manage your weight. Because so many people continue to invest in quick solutions that don't last? Could be due to misconceptions regarding the exercise and weight loss. See if you can identify whether the following statements are fact or fiction.
1) aerobic exercise is the best way to lose weight.
Narrative. While it is true that aerobic exercise burns calories, is only a part of the equation.Weight training and develops muscles increases lean body mass, which is more metabolically active than fat. When you develop more lean mass, raise your resting metabolic rate, the number of calories you burn off. A skinny body is more power-hungry, burns more calories just to breathe, to circulate the blood, digest food, etc.
2) you can lose fat without losing weight.
Did. When you are exercising-and building muscle lose fat-you can't see a change in your weight scale, however, will change your shape and your clothes will fit differently. A kilo of fat occupies more space than a pound of muscle, as well as you lose fat you compact literally. (Think of flesh on display at your butchers: a roast beef 3-pound is small compared to 3 pounds of fat).
Slim 3) a person does not need to build lean mass of lifting weights.
Narrative. Are you "skinny fat?" Appearances are deceiving when it comes to body composition, and is thin is no guarantee that they are lean. Even if they are "ideal weight" according to the ranking weight can be measured qualitatively as "fat" according to the above your body composition. Weight training without constantly lose muscle and fat as you age.
4) is not a good idea to lift weights to lose weight because muscle turns to fat when you stop.
Narrative. It is not possible for fat tissue into muscle tissue. The muscles that are not used simple atrophy, or get smaller. It can be replaced by fat if you are consuming more calories than they use.
5) Crunches and other abs exercises are the best way to lose belly fat.
Fictional Fat is systemic, belonging to the whole body and must be reduced everywhere to spend more calories (through aerobic exercise and weight training) that you consume. No number of crunches will melt off fat belly. However, while there is no such thing as spot reduction, you can see strengthen and sculpt a area of the body with weight training exercises. As it reduces the fat over-lying, displays the outlines of the muscles.
6) lifting weights will bulk up.
Narrative. Only if you have high levels of testosterone and use very heavy loads. Most of the lack of female hormones needed to build strength and muscle mass. Female body builders are genetically predisposed to build big muscles; follow strict regimes also diet and exercise to maximize their muscle size. The average woman who lifts weights actually shrinks the size of the body to lose fat and shape your muscles.
Weight loss by exercise is mainly fat loss. As you exercise regularly, you will reduce the fatty deposits from all over the body and develop leaner muscles, tones, instead. Active body wants to be slimmer. Gain lean muscle tissue from weight training results in contours and smaller circumference trimmer, regardless of the number of pounds lost. The formula for successful weight control combines a modest reduction in your daily calorie intake with moderate exercise that is pleasant and convenient.
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