It's not about the number you see on the scales
It's about how good you feel naked
The right exercise will boost your metabolism, and building more muscle with weights or bodyweight training will benefit you far more than crash or fad dieting will. Stop punishing yourself with what the scales say and start looking at yourself in the mirror.
but the man with the larger muscles has a far better shaped body.
When many people begin a weight loss programme, the main priority is to see the number on the scales go down. Really, the goal should be to lose fat whilst maintaining muscle. Many people, women in particular, are reluctant to use weights or any other body weight training because they think it will create a bulky rather than slim looking body. But pure cardio really isnât the answer (especially if you donât enjoy doing it!). Find an activity you actually enjoy that will actively challenge the muscles, as well as move them. You could even incorporate a few sets of push ups into your cardio routine.
Sorry to repeat myself, but for every pound of extra muscle you gain, you will burn an extra 50 calories per day. You can build muscle by incorporating any kind of weight bearing exercise into your training programme, whether it's bodyweight training with yoga, circuits, or lifting weights in the gym. Building lean muscle tissue increases your metabolism: you are not only burning calories during the training session, your body burns extra calories for hours even after you have finished training. Disclaimer: do not use this as an excuse to pig out after your session!
When you diet, you deprive your body of calories. Just like with the cardio, your body turns to its energy stores and will burn glycogen stores (your food stores will be low if you're eating much less so there won't be much in there), body fat, and muscle. As long as you are using your muscles and promoting lean muscle tissue growth with exercise when you're on a diet, your body is less likely to break muscle down for its energy needs and more likely to break down fat (high five!). If you don't use your lean muscle tissue, the body will think it's ok to use muscle to make energy and you will actively decrease your metabolically-active tissue. You may be lighter in weight but you will also be lighter in muscle mass, and any excess calories are more likely to become fat in your now "skinnier" body. In other words? You progressively lower your BMR (Basal Metabolic Rate), lowering the number of calories your body needs per day and therefore make it so much more likely that you will put all the weight back on when you start eating normally again. Shall I be more precise? You lower your body's calorie burning power because your body has lost muscle, so your daily allowance of say 1800 calories has just taken a nosedive down to 1500. This is a recipe for post-diet weight gain. I wish I had known this information sooner, because I spent 3 years killing myself in the gym doing hour long cardio workouts 7 days a week getting myself absolutely nowhere. Now I work insanely hard for 30-45 minutes 3x a week to acheive not only the same, but better results.
It's not supposed to be easy, but there are ways you can make it more fun and effective. Please email me if you have any questions or would like help with finding a programme and, as always, would be great if you could like or share this article.
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