![]() ![]() If you are more of a cardio junkie and you want to start including weightlifting on a more regular basis, make sure, if you can, to take breaks during your cardio. What that means is after you're done exercising, your body is still going to continue to burn calories, what we call the afterburn effect, and what you want to do through weightlifting is increase your body's ability to be efficient in caloric expenditure, even after exercise.Ĭardio is primarily dealing with how to burn calories during exercise and increasing your amount of muscle that you have on your body is going to help increase the amount of caloric expenditure that you have even after you're done exercising. So understanding that keeping that muscle intact is going to be important for this to be a sustainable long-term option if you are trying to lose weight.Īnd also what we call epoch, or excess post-exercise oxygen consumption. And if you lose weight at an unhealthy rate, so decreasing your body fat mass, decreasing your skeletal muscle mass, that is not going to be a sustainable solution over a long period of time. Increasing that resting metabolic rate is going to help increase your total caloric expenditure and hopefully be able to lose weight over a long period of time.Īlso make sure that you've got a healthy body composition, right? When most individuals are losing weight, we typically see a decrease in body fat mass, but also sometimes a decrease in skeletal muscle mass as well. It might be anywhere between 30 or 40 calories a day, but that difference can make up a big amount of calories over an extended period of time. Gaining muscle, there is no secret, will increase your resting metabolic rate. And what I mean by that is your body's expenditure at rest and how efficiently it's going to be burning those calories. Weight training is going to be all about making sure that you increase your metabolic rate. This will help keep that heart rate increased for a longer duration and hopefully increased that caloric expenditure as well. If you usually do your pushups and you rest for a minute, and then you get back to your push-ups again, try to decrease the amount of rest in between each set.
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