How to do aerobics correctly so that subcutaneous fat burns qualitatively and muscle mass is preserved? It is about these features of aerobic exercise that will be discussed. When people decide to lose weight, they often start running or use exercise bikes. However, without the right exercise program, it can only be harmful if the exercise is overly intense. The body will not have time to recover, but fat reserves will not go away anyway.
Today we will not talk about the fact that cardio exercise helps to strengthen the heart and normalize the work of the vascular system. In this article, you will learn the whole truth about aerobics for fat loss, as well as get acquainted with the training method that will allow you to effectively lose excess weight.
The body can maintain a certain weight, gain it, or lose it. It depends on the difference between calories consumed and consumed. If you consume fewer calories than you expend, then this will lead to a decrease in fat stores. You have to keep such records. Of course, this is quite tedious, but there is no other way out. Over time, you should learn how to figure out the number of calories you need, but you should keep track of it first.
As mentioned above, in order to lose weight, you need to create a calorie deficit. However, people are only interested in fat loss, although many fitness magazines talk about body weight. You can use a scale, but all these numbers are irrelevant without the use of a centimeter. This is the only way to determine how much mass you are losing. However, the body does not really want to get rid of its fat reserves. If you create a calorie deficit, the first thing the body will try to get rid of the excess muscle mass. Scientists have found that for every 0.5 kilogram of muscle, 100 calories are spent daily.
If the body reduces muscle weight, then you can eat less food. But with the right approach, you can make this natural mechanism work for you. This is due to the fact that the body is not able to simultaneously support, build and use muscles as energy. When you load muscles, the body is forced to increase their volume in order to adapt to the load. To keep your body healthy, you need to follow two rules:
- Create a calorie deficit for weight loss;
- Use strength training to activate the fat burning processes.
How to get rid of fat?
Today we are going to talk about the most popular methods of burning fat:
- Diet nutrition program;
- Diet nutrition program and aerobic exercise;
- Strength training and diet;
- Strength training, aerobic exercise, and diet.
0.5 kilogram of fat contains 3,500 calories. If you reduce your daily calorie intake by 100, then theoretically you can get rid of 4.5 kilograms of body fat during the year. But it should be remembered about the adaptive abilities of the body. After losing a certain amount of fat, the body will simply slow down its metabolism, thereby halting the fat burning process.
This leads to undesirable consequences. Often times, people use incredible dietary nutrition programs and lose up to 15 kilograms, but this is not fat, but muscle. After completing the diet and returning to the usual diet, the weight is gained again. But the metabolism is slowed down, and the muscle mass has decreased. This promotes the accumulation of fat.
Very often there is information that when using cardio loads with a heart rate of 60 to 70 percent of the maximum, the processes of fat burning are activated in the body. However, this is only true when you are in a calorie deficit. If you regularly load your body with aerobic training, but at the same time consume more calories than you expend, then this will not lead to loss of fat mass.
It should be remembered that with a half-hour cardio load, only 200 more calories are burned compared to rest. Simply put, even three times a week of cardio training for a week will not be more effective than the usual reduction in calorie intake by 100 calories. Let's move on to strength training. When you are in a calorie deficit while exercising intensely, your body will need to use fat as an energy source. If you also increase your muscle mass by one or two kilograms, then it will be just great. The higher the muscle weight, the more active metabolic processes are. We have already said above that each kilogram of muscle mass contributes to the burning of 200 calories per day. As a result, in a year you can lose about 20 kilograms of fat, gaining only one kilogram of muscle mass.
If we talk about the most effective form of training for burning fat, then it is high-intensity training to failure when doing basic exercises. During one training session, it is enough to perform no more than five exercises with one approach. The number of training days per week is enough for two.
In doing so, you should reduce the calorie intake by at least 500 calories. Thus, you can achieve a fat burning rate of about 0.5 kilograms throughout the week.
Well, in conclusion, you should consider the last method of burning fat. We have already said that cardio is not the optimal way to deal with body fat. Also, with frequent use of aerobic exercise, the body simply will not have time to recover from strength training.
You only need a half-hour cardio workout for a week. In this case, the heart rate of the load should be from 60 to 70 percent of the maximum. Only in this way, you can effectively get rid of fat accumulations. This is the whole truth about aerobics for fat loss.
Learn more about how to do aerobics to burn fat quickly and efficiently in this video:
