Comment graver des calories et hors de la salle de fitness avec formation de poids

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Conventional belief on Strength Training says that it is to be reserved exclusively for competitive athletes and body builders looking to add mass, when in reality it is an essential element of fitness for every man and woman who wishes to improve their figure, reduce body fat, and build confidence. Unfortunately, while no exercise approach carries more importance to body fat reduction than Strength Training, the majority of the population neglects to take advantage of its many benefits due to lack of information and direction

As a fitness professional, people constantly ask me "Chris, I want to lose weight, what do you recommend I do?" Firstly, it is important that we clarify just what exactly these people mean when they use the phrase "lose weight". What they would actually like to accomplish specifically, is not "weight loss", but "fat loss", and it is very important that I make the distinction between the two clear because it is where most will go wrong. There are any number of ways an individual can lose weight; depriving yourself of food and essential elements of your diet, such as carbohydrates, can help you lose weight. Investing an hour and a half jogging on the treadmill with each visit to the gym will certainly help you lose weight. While each of these means to weight lose I have just referenced may take different paths, inevitably they will lead to the same destination; someone standing on a scale with a sense of accomplishment coming over them as they see smaller numbers being displayed, only to look up into the mirror and have that sense of accomplishment replaced with feelings of disappointment and defeat.

All that hard work and dedication and yet they see minimal improvements, if any, in their figure. Their arms and legs are loose and lack any improved firmness and tone. But how can this be, haven't they lost weight? Why sure they have; they have lost some body fat, but they have also lost a lot of muscle in the process through inappropriate approaches to exercise. When taking into account that muscle weighs considerably more than fat, the scale very easily can deceive you; there is no doubt about that. To complicate matters even further, the consequence of muscle loss is compounded by the fact that it results in increased fat storage. I have actually seen people, first hand, increase their body fat percentage by working out incorrectly!

I've heard many weight loss stories identical to the example I have just provided you. Eventually, these people give up altogether and they feel worse off than before they started because they A) still do not feel good about their figure, and B) feel like they have failed. If this hasn't happened to you personally, I'm confident that it has happened to at least one person you know. It is a scary predicament and you do NOT want to be in that boat. Fortunately, the solution is not working out harder; the solution is working out smarter and applying Strength Training techniques (and proper nutrition) that will focus on fat loss specifically, rather than general weight loss which can result in loss of muscle and decreased firmness and tone of the figure. That's right; you DO NOT have to invest countless hours enduring the monotony of a treadmill!

To begin, I think it's appropriate I mention that women should put aside their prejudices against weight training. The fear that lifting weights will give you big manly muscles has no merit what so ever. Women simply do not have enough natural testosterone to accomplish this. Strength Training will not produce bulky muscles for them, but rather, the muscles will increase in density and firmness. Sound great, doesn't it? Well there's more. As far as fat reduction is concerned, the most critical elements in your campaign will be caloric expenditure during your workout and your metabolic rate, or simply put, how many calories you are burning. One huge advantage Strength Training has over traditional cardio approaches is that you are able to burn calories not only in the gym, but out of the gym too! That's right, after a good Strength Training workout you could be relaxing on the couch with your feet up on the table while you read this article and STILL be burning calories. Sound too good to be true? Well it's not, and you could be reaping the benefits right now; I'll explain how it works.

Contrary to popular belief, while performing Strength Training exercises you are not building muscle, you are actually breaking it down. Specifically, you are breaking the muscle fibers of whatever muscle you happen to be isolating for your exercise. When this muscle is able to repair itself outside of the gym, through rest and nutrition, it is able to develop which will result in firming and toning. Essentially, you are burning calories while you are working out, and then afterwards everything you eat is being recruited to repair that muscle tissue, which means you are burning EVEN MORE calories! Considering it takes up to 3-4 days for a muscle to recover following exercise, this can result in tons of calories being burned.

Additionally, even if you haven't worked out and your muscles are not undergoing the process of repairing themselves, one pound of muscle burns around 50 calories a day, so the MORE muscle we develop, the bigger the calorie burning process. To take this a step further, by increasing your lean muscle by 10 pounds you essentially increase your metabolic rate by 500 calories a day. Over the period of only one week this results in 3500 calories, which equates to 1 pound of fat. So, you will benefit by burning one pound of fat a week doing absolutely nothing!

As we get older, the need for Strength Training becomes even more crucial. One of the main reasons many of us experience increased body fat as we age is because our bodies are losing muscle. From age 30 to age 70 we can lose more than 25% of the muscle fibers in our body. Fortunately, Strength Training can slow or even reverse this process as well as assist in preventing Osteoporosis. When taking into account the benefits of firming and toning of the body that Strength Training offers, as well as its superior fat burning capabilities, it is clear that Strength Training should be the foundation of any workout regimen.

Now this isn't to say you should abandon cardio altogether, as it is beneficial if it is appropriately supplemented to Strength Training. For optimal results one should perform 30-45 minutes of Strength Training followed by 12 to 15 minutes of cardio. Limiting your cardio to no more than 15 minutes at the end of your workout will ensure that you are not losing muscle, which is often the consequence of working out too long or performing too much cardio. Remember, more is not necessarily better.

In summation, there is no doubt about it; if you are serious about improving your figure, you need to seriously consider getting started on a Strength Training program. For those of you who aren't currently working out, don't wait a moment longer. The first step to a new and improved you is just a few reps away. And for those of you who are working out, you don't need to workout harder to see improved result, you only need to workout smarter!