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For this there are specific recommendations that suggest how much and how to eat, how and how often to train etc. On the other hand, each of us is unique and the general guidelines do not always meet our specific habits.
In this article we will clarify the essential "key points" on which to "subjectively" build the best way to lose weight.
and this leads inexorably to a decrease in weight and in one or more body circumferences; however, this correlation cannot always be read in reverse.In general, if on the one hand it is undeniable that reducing weight cannot lead to an increase in fat folds, on the other we can say with certainty that - thanks to certain nutritional conditions and training habits - not always seeing the scales go down. you can be sure of actually losing weight.
Why does the weight sometimes drop but not the body fat?
Because, in addition to adipose tissue, there are other body compartments subject to fluctuation.
First of all to remain affected by diet and training is the state of hydration. This is a parameter that normally fluctuates due to sweating but returns to normal in the immediate post-workout. For this reason, it is always inadvisable to weigh yourself or undergo body composition assessment (BIA or skin plicometry) immediately after training. In some subjects, especially in prolonged summer sessions, weight reductions of 1.5-3.0 kg may occur, exclusively borne by the expelled sweat (water + minerals).
The nutritional component also affects a lot on the state of hydration, independently from motor activity. First of all for the quantity of water taken with food and drinks which, if insufficient, puts the organism in a condition of chronic deficit . Secondly for the quantity of dietary carbohydrates; if introduced in inadequate quantities, a progressive depletion of the hepatic and muscular glycogen stores takes place. Furthermore, to be stored, glycogen needs a lot of water, which is also dispersed with the emptying of the reserves. If the diet is of the ketogenic type, in addition to the aforementioned losses, there is also an increase in renal filtration and diuresis - essential for the expulsion of ketone bodies.
Less involved than most fitness enthusiasts might believe, but still noteworthy, is the size of muscle mass. A depletion of contractile fibers can independently reduce body weight. However, it is unlikely to occur. regardless of weight loss; more often, especially following diets that are too restrictive, poorly distributed, or exceeding with motor activity - but always in the presence of a compromised nutritional state - the reduction of muscle mass is an accomplice of a very high weight loss and not attributable to weight loss alone. To be clear, a person who normally consumes 2300 kcal and remains stable with weight by training 3 times a week in the weight room, if he were to start eating only 1150 by adding 2 more aerobic workouts, he would probably lose up to 5-6 kg in a month. Of these, a maximum of 3-4 would be made up of fat from adipose tissue, while the other 2-3 would most likely represent a loss of muscle tissue associated with dehydration.
What is the best way to lose weight?
The mechanism that leads to actual weight loss, that is the reduction of adipose fat stores, is the so-called negative caloric balance: [Energy IN - Energy Out]; if the calories expended are greater than those introduced with food, the organism reacts by increasing lipolysis and cellular lipid consumption.
This means that, on the practical side, it is possible to intervene on two fronts: the energy consumed with the diet and the calories actively consumed. In both areas a lot of misinformation is still widespread, today mainly due to the flood of trashy news available on the internet. .
Below we will dwell in more detail on the variable of training; for everything related to diet, nutrition and, more generally, nutrition (including food supplementation) we recommend reading our specific articles.
There is no more suitable workout than the others to lose weight because, as is often said, "the abdominals are done at the table". In fact, the daily energy expenditure is on average 60% from the basal metabolism, 10% from the specific dynamic action of food and only 30% from physical activity.
On the other hand, it is undeniable that different protocols have different impacts on the organism. Now we will try to clarify the various training strategies for weight loss.
Increase general physical activity to lose weight
Increasing general physical activity means increasing calorie consumption without giving too much importance to the type of movement or activity. For example: moving only on foot or by bicycle rather than by car or public transport, taking the stairs instead of using the " lift etc.
It may seem strange, but even if only replacing the technological automation with the gestures that, until a generation ago, characterized everyday life, a large part of the problem would be solved. Looking at some old "color" photographs (therefore not too old), it is evident that the percentage of overweight in the general Italian population was very low. This is because people moved more and ate their meals at home. Try to think: how many kilometers is my place of work? The supermarket? My child's school? The gym? Trying to reach all of these places on foot or by bicycle, the daily energy expenditure would easily increase by 10-15%. The big advantages of this system are: economy, money saving on the use of motorized vehicles, reduction of polluting emissions, modest increase in appetite, low impact on joints and tendons, unlimited effectiveness - since, being a lifestyle , will be adopted indefinitely. The disadvantage is that, for logistical reasons, it makes it difficult to transport things and people, and it is not applicable for those who have to make large trips.
Aerobic training for weight loss
Aerobic training - commonly defined as "resistance" - is the one that fully activates the metabolism of oxidative energy production - using oxygen. Some examples are: running, jogging, brisk walking, Nordic walking, exercise bike, etc.
To lose weight, "aerobic training must" be performed for a sufficient duration and at an appropriate intensity. This is possible by remaining in the so-called aerobic range, ie below the anaerobic threshold; possibly, around the well-known lipolytic range. However, it offers greater results. if characterized by high intensity rhythm variations, with activation of the anaerobic lactacid metabolism.
Compared to "pure" anaerobic training, aerobic training can be continued with higher volumes - duration of each session and number of workouts in the micro-cycle - trains the cardiovascular and respiratory systems more, improves metabolic parameters, allows carbohydrates to be used correctly food, directly consumes a percentage of fat and has a high overall caloric expenditure - provided that a high volume can be maintained. On the other hand, it increases the appetite more, determines a greater need for carbohydrates - without which it can affect the muscle mass - for liquids and mineral salts - without which, it predisposes more to the onset of muscle cramps.
Furthermore, the percentage of oxidized fat, while maintaining an appropriate intensity - not too high and not too low - is lower than you think. It should also be remembered that aerobic training can create a relevant EPOC only if performed at a load. significant training. EPOC means "Excess Postexercise Oxygen Consumption" and consists in the "increase in energy consumption even after training"; this parameter is proportional to the commitment of the workout itself.
Anaerobic training for weight loss
Anaerobic training is another way of referring to high intensity training (HIT). Generally in the form of a workout to increase muscle mass, strength or short-term endurance strength (resistance training with weights or TRX, various forms of callisthenics etc.), this kind of training has a lower volume than the previous one - excluding passive recoveries - but still has a high energy cost. Some examples are: training for body building, crossfit, Olympic weight lifting, power lifting and similar, functional training, boot camp etc.
It is usually performed in the form of interval training - High Intensity Interval Training (HIIT). The substrates used are mainly phosphates and glycogen but, by determining a high EPOC, it favors a relative post-workout lipid oxidation.
It has the advantage of maintaining a high basal metabolic rate, of increasing less appetite and of optimizing the expression of strength. However, it allows you to consume fewer calories.
Mixed training for weight loss
It is obviously the best strategy. It can be understood as such: inserting at each session an aerobic and anaerobic part of work - alternating or separate - or by differentiating the sessions. The extent of one or the other component varies subjectively, also on the basis of tastes or physical needs.
Mixed training offers all the advantages of the two systems and limits the disadvantages as a matter of mutual compensation. If we combine it with an increase in general physical activity, you will have an excellent chance of success.
. Unfortunately, the matter is much more complicated than that.
First of all, as we have said, "physical activity is only one" of the two sides of the coin: without taking care of the diet, losing weight is almost impossible. Taking a trivial example, a lazy person will tend to prefer low-intensity activities, such as "disguised" jogging walks. The same applies to a weight room lover, a category that generally repudiates aerobic activity because of its poor general stamina.
But then, what is the activity that makes you lose the most weight? None. Even if it is undeniable that low or medium intensity and high volume aerobic training induces a higher energy consumption.
To really understand what and how much to do, we are obliged to do a mathematical calculation.
Why is aerobic activity not necessarily the right one for weight loss?
Let's start with some formulas devised in the physiological field to calculate the caloric / lipid expenditure of running and walking, the two most popular aerobic activities in the world:
- Race
- Energy expenditure = 0.9 x km traveled x kg of body weight of lean mass
- Lipid use = (kg of body weight x km traveled) / 20
- Walk
- Energy expenditure = 0.5 x km traveled x kg of body weight of lean mass
- Lipid use = (kg of body weight x km traveled) / 35.
If we were to take for example a person of 70 kg - remember that this weight should correspond to the lean mass and not the total weight - who runs, running, 10 km per day - anything but a beginner level - we would have:
- Energy expenditure: 0.9 x 10 x 70 = 630 kcal
- Lipid use: (10 x 70) / 20 = 35 g of fat
So, considering the fact that we used as an example a rather "muscular" person (70 kg of lean mass is a lot), who runs a quarter of a marathon a day (10 km), and stating with certainty that these are formulas tested on athletes - scientific studies have shown them to be able to use lipids effectively - in our example we have a fat consumption of about 30 - 35 g.
However, not everyone knows that 1 kg of fat contains about 7000 kcal, or 800 g of energy lipids (in addition to water, cells, etc.). We can therefore easily calculate that, to "deflate" 1 kg of adipose tissue, the subject will have to travel about 240 km, or 24 days of consecutive training - if he can always travel 10 km a day.
This conclusion makes it clear that aerobic training does not have this large consumption of fat; all the calories that are missing are instead made up of glycogen and a small slice of amino acids.
Another necessary observation concerns the use of heart rate as a reference for intensity. Many dwell on the concept that the greater the work intensity, the greater the energy cost. Very true but incomplete. In fact, by increasing the intensity excessively, it becomes impossible to maintain high volumes of training or it is in any case difficult to recover between one day and the next. Moreover, as the intensity increases, the consumption of fat becomes proportionately less important than that of carbohydrates.
Supporters of aerobic activity in the lipolytic range can also be considered partially "wrong." ) On the other hand, our organism is not "stupid". Whenever the oxidation of a given substrate increases significantly, the body reacts accordingly by trying to recover it at the next meal; in practice, its deposit increases.
it is responsible for a higher metabolic cost at rest. This is why the strategies considered successful are always mixed and include aerobic resistance training as well as anaerobic muscle building sessions.How to lose weight
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