The fact that exercise and exercise help to burn fat and reduce calories is no longer a secret. Which sports but let the pounds tumble the fastest, argue the experts. So far, fat athletes ranked endurance sports such as running, swimming, cycling and inline skating. However, more and more attention is also the muscle building training.
Ratio of muscle mass and metabolic rate
The greater the muscle mass of a person, the higher is his basal metabolic rate, ie the energy consumption with exclusive bed rest. Because even without any movement burns the body fat, in men about 1,700, in women an average of 1,100 calories per day.
In people who have very little physical activity and therefore little muscle mass, the basal metabolic rate is usually much lower than in athletes, so they burn less fat during sleep. Because while the muscle cells are active at night and consume energy, fat cells doze idly to themselves.
Generally, the daily basal metabolic rate can be calculated using the formula 700 + 7 x body weight in kilograms for women, or 900 x 10 x body weight for men.
Slimming down with the help of the negative energy balance
If you have calculated your basal metabolic rate, you know how many calories you use in your sleep. However, since people are almost always active during the day - even with light desk work - the actual energy requirement is higher than the basal metabolic rate. For People with desk job Therefore, the formula basal metabolic rate x 1.3, who after all moderately physically active, calculates the basal metabolic rate x 1.6.
Losing weight is only possible if the daily calorie consumption falls below the calculated energy turnover and thus reaches a "negative energy balance". That means eating and drinking less calories than you consume. A 60-pound secretary would therefore have a basal metabolic rate of 1120 kilocalories and thus an energy conversion of 1456 calories. If she eats less than those 1456 calories a day, she will lose weight.
If you want to eat more and still lose weight, you can do it Increase energy turnover through exercise, Endurance sports are recommended. With one hour of jogging or Nordic walking you burn about 500 calories, with inline skating 380 and walking 160.
A reduction of the body fat percentage should therefore be meaningful only by a Combination of muscle and endurance sports be achieved. The muscle training increases the basal metabolic rate, the endurance training the daily movement units and thus the energy turnover.
The afterburning effect: burning fat on the sofa
A special feature of strength training is the high afterburning effect. Due to the intense effort of the muscles, the basal metabolic rate is sustainably stimulated, so that the body burns more fat even during sleep. The afterburning effect persists for up to 38 hours after a strength training according to a study of the University of Kiel.
The effect after weight training in the first hours after the end of exercise is 90 percent higher than after endurance training. While in sports itself, the energy consumption in strength and endurance sports is relatively equal, however, the afterburning after strength training is much higher and longer lasting.
Conclusion: If you want to reduce fat while exercising, you should sit in the gym more often to the devices, rather than trample on the treadmill. A chocolate bar too much, however, which causes the energy balance to fluctuate in the positive, but you can easily put off with a round of jogging.