hello everyone!
Are you worried that “I’m doing muscle training for dieting, but I can’t lose weight”?
Other people are losing weight with muscle training, but if you don’t realize it, it will be difficult to continue.
If you review the implementation method and diet of muscle training, you can lose weight properly.
This time, I will introduce the reasons why you can lose weight with muscle training, the causes and countermeasures if you do not lose weight.
3 reasons why weight training can help you lose weight
[Reason 1] Muscle training increases your basal metabolism [
Reason 2] Muscle training consumes
calories As a major premise, you can diet if you consume more calories than you eat. With that in mind, let me explain why.
■[Reason 1] Muscle training increases your basal metabolism
Basal metabolic rate is the amount of calories you consume in a day even if you don’t do anything. Since muscle has a higher metabolic rate than other parts of the body, the more muscle you have, the more your basal metabolic rate will increase proportionally.
Basal metabolism can be easily calculated by age, gender and weight. For example, a 35-year-old man weighing 65 kg has 1,449 kcal, while a 35-year-old woman weighing 55 kg has about 1,152 kcal. To calculate your basal metabolic rate, please use the table here “basal metabolic rate for Japanese people”.
I have maintained my weight of 55 kg with my diet so far, and I have changed my diet even after muscle training. If not, your basal metabolic rate will increase little by little, so in theory, you can lose weight in a few months.
In addition, if you train large muscles such as thighs, buttocks, and back, or perform heavy-duty training, your metabolism will increase and it will be easier to lose weight.
Squats, crunches (abdominal muscles), knee extensions, push-ups, etc. are recommended because they can train large muscles and the whole body in a well-balanced manner.
For those who want to do heavy-duty training, please see “Thinking about load (weight) and number of repetitions in machine training”.
■ [Reason 2] Muscle training Because calories are consumed in
Muscle training will consume calories.
This consumption varies depending on the type of muscle training, age, and weight.
For example, if a person weighing 60 kg does light to moderate intensity muscle training for 20 minutes, the calorie consumption is 74 kcal.
If the same person does high-intensity strength training such as barbells, dumbbells, and machines for 20 minutes, they will burn 126 calories.
Even if your daily calorie consumption is 1,400 kcal, and the calorie intake on the day of muscle training is 1,400 kcal, the amount of muscle training will be negative.
However, 7,000 kcal is required to reduce 1 kg of fat, so it will take time.
Please continue your strength training for the first 3 months.
■ [Reason 3] Your body looks tight Because
it looks like Muscle training makes your body toned and looks skinny.
Muscle is bulkier and weighs more than fat, so you may find yourself weighing more than you did before you started working out.
However, because the sagging and swelling of the muscles are gone, it tightens up and makes you look thinner.
In addition, men will become stronger, and women will gain lean muscles, which will greatly increase their beauty.
There are three reasons why you can lose weight with muscle training, but you can see that two of them are related to calorie consumption.
“But I can’t lose weight even if I do muscle training…” 3 reasons and countermeasures
[Cause 1] You eat more calories than you consume
[Cause 2] You quit in a short period of time
[Cause 3] You don’t do muscle training with the correct form There
are 3 reasons why you can’t lose weight even if you do muscle training.
We will introduce the details in order of their impact, along with countermeasures.
■[Cause 1] Eating more calories than you consume
If you eat more calories than you consume, you will gain weight.
Expressed as an inequality, it looks like this:
Calories in >
Calories out.
Conversely, you can lose weight if:
Calories in < Calories burned
The problem here is that muscle training makes you hungry easily and you lose your mind because you’ve done muscle training so it’s okay to eat.
Also, it is NG to drink too much, saying, “Sports drinks are OK.”
This is because sports drinks contain sugar, so if you drink too much, you will have too many calories.
If you can’t lose weight despite working out, watch your diet.
■ [Cause 2] You quit in a short period of time
Just because you started muscle training doesn’t mean you’ll get toned or lose weight right away.
Although there are individual differences, it takes about 2 weeks to 1 month before you can feel the tightening effect.
It takes about 3 months to realize that the fat has fallen and the weight has been lost.
Please keep this in mind so that you don’t give up too soon.
What you want to be careful about here is that you want to get results quickly and do muscle training every day.
If you do muscle training without rest every day, your fatigue will not go away and the risk of injury will increase.
The recommended number of workouts is 2-3 times a week.
If you do it once, leave an interval of 1 to 3 days.
Also, if you are not good at continuation, please try to find a continuation method that suits you.
For example, there are methods such as filling in your schedule book with 3 months of muscle training days in advance, and asking people around you to push your back.
Try these methods, and if you think, “It doesn’t suit me,” think of a way that suits you and try it out.
It is important to “think for yourself and act”.
Many people who are getting results are working on muscle training while thinking about themselves.
If you are lacking experience and find it difficult to think for yourself, please consult a gym trainer.
They will gladly answer you.
is not doing muscle training with correct form
If it is wrong, the stimulation will not be transmitted to the target muscles properly, so you will not get the original effect of muscle training.
Instead of simply doing heavy-duty movements, try to do muscle training with the correct form in anticipation of an increase in basal metabolic rate due to muscleenlargement.
One of the criteria for determining whether your form is correct is whether or not you feel that your muscles are working.
To acquire the correct form, you can watch muscle training videos on YouTube and imitate them, or have a trainer check it at the gym.
If you want to imitate the video, it is important to look in the mirror while watching the video and do a self-check. It’s surprisingly difficult, so if you’re doing muscle training for the first time, we recommend that you have a trainer at the gym look at it.
3 recommended methods for people who are not as skinny as expected even after muscle training
[Method 1] Incorporate aerobic exercise
[Method 2] Stretch before and after muscle training [Method 3] Eat
protein
think.
For such people, I would like to introduce three recommended ways to improve the diet effect of muscle training.
Please help me to lose weight effectively.
■[Method 1] Incorporate aerobic exercise
Aerobic exercise is exercise that uses oxygen to replace carbohydrates and lipids with energy.
For example, jogging, running, aerobics, cycling and swimming.
It has the effect of directly burning fat, so it is effective for dieting.
If you continue for 20 minutes or more, the effect of fat burning will increase.
By incorporating aerobic exercise before and after muscle training, the effect of fat burning will last for a long time, so please try incorporating it.
[Method 2] Stretch before and after muscle training
Stretch before muscle training Doing so will increase the range of motion of your joints, making it easier to train with correct form.
It’s also recommended to prevent injuries.
Also, if you do it after muscle training, it will lead to fatigue recovery.
The more people who are getting results, the more carefully they stretch.
Stretch before and after to maximize the effect of muscle training.
There are many types of stretches, but it’s good to stretch both the upper and lower body evenly, so please choose a type that allows you to stretch multiple areas.
Please also see “Let’s stretch before and after exercise!”
■ [Method ③] Eat protein If you
take her protein, you will be able to build muscle efficiently.
Building muscle will increase your basal metabolic rate, which will help you lose weight.
Foods high in protein are meat, fish, beans, eggs and dairy products.
When you think about losing weight, high-protein, low-energy foods are recommended.
Low energy means less fat.
Specifically, for meat, fillets, chicken breast, chicken breast, for fish, lean tuna, light white fish such as cod and sea bream, for beans, natto and tofu, and for dairy products, milk, yogurt, low-fat cheese, etc. is.
However, it tends to be a bland meal, and it is easy to get tired of it.
Also, it is effective for muscle repair if taken within 30 minutes after muscle training, but it is difficult to take protein at such a good timing.
Therefore, many people take supplements.
If you take fast-digesting amino acids between muscle training and slow-absorbing protein after muscle training cools down, you will be able to obtain protein at the timing when your muscles need it.
Please also see “Let’s use supplements!”summary
There are 3 reasons why weight training helps you lose weight.
For those of you who can’t lose weight despite doing muscle training, I’ve introduced the causes and countermeasures, so please start practicing today.
Please refer to it so that you can effectively and efficiently achieve the results you are aiming for.
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