You burn calories even when you lie down! 5 benefits of muscle training

When it comes to muscle building, many girls immediately think of muscular bodybuilders, who believe that once they build muscle they will become a Barbie doll. In addition, having muscles on their bodies makes it even harder to lose weight, so they always refuse to "build muscle". However, nutritionists say that it would be a pity if you are afraid to build muscle because of these misconceptions. In fact, building muscle can help you lose weight more efficiently, and it can also make your body tighter and more curvaceous, with many benefits.

Muscle tissue "use it or lose it" and may be lost if you don't exercise for a long time

Nutritionist Zhang Peirong said that the muscles of the human body play a very important role. Whether it is walking to support the body weight, maintaining body posture, eating, writing, holding things, etc., the muscles of the whole body need to work together. However, the muscle tissue in the body is like the brain, which is "use it or lose it". If it is not stimulated by regular exercise, the muscles will gradually atrophy.

Studies have shown that young people who stay in bed for a month without moving will lose 2% of their calf muscles, about 0.5 kilograms. The older they are, the more obvious the muscle loss will be. For the elderly, if they stay in bed for 10 days without moving, they will lose about 1 kilogram of muscle. The rate of loss is quite alarming. In addition, not only will muscles be lost if you don't move at all, but sedentary office workers who don't move enough will also lose muscles as they age.

Less muscle, body fat easily accumulates, sarcopenia, chronic diseases come knocking on your door

I believe you will ask, is muscle really that important? What impact will muscle loss have on the body? If you are a middle-aged or young person who is in the prime stage of your life and have little muscle mass in your body, your metabolism will easily decrease. The food you eat will easily form fat accumulation, leading to increased body fat. Many chronic diseases and the three highs will quietly come to you. In addition, your muscle endurance is insufficient, so you will easily get out of breath after walking a few steps and feel tired even if you don't do anything.

Not only will you lose muscle if you don't move at all, but sedentary office workers who don't move enough will also lose muscle as they age.

If you are already in old age and do not have enough muscle mass, you are prone to "sarcopenia". First, your walking speed becomes slower and slower, and your muscles become weaker and weaker. You cannot open bottle caps or twist towels, or even lift things after shopping. In addition, you are more likely to suffer from osteoporosis. Therefore, if you accidentally bump into or fall, you are likely to suffer from fractures, and the disadvantages are countless.

Girls will become like King Kong Barbie if they build muscle. Nutritionist: Muscles are not that easy to build

After reading a series of dangers of having little muscle mass, in addition to regular aerobic exercise, muscle strength training is also essential. However, when many girls hear about muscle building, the image of a bodybuilder with muscular body will appear in their mind. They worry that they will become a Barbie doll and struggle with their inner struggles and hesitate to move forward.

If girls can exercise their muscles, their bodies will be stronger, their posture will be better, and they will look curvier.

Nutritionist Zhang Peirong pointed out that it is not easy to develop muscles as solid as a bodybuilder. In addition to exercise training, muscle growth also requires the help of the male hormone testosterone. Generally speaking, due to congenital factors, the testosterone concentration in girls is not high, only about 1/10 of that in men. Therefore, it is very difficult to develop muscles as developed and strong as boys.

You burn calories even when you lie down! 5 benefits of muscle training

In fact, muscle training can make girls' bodies stronger, with better posture and more curves. In addition, muscles require more energy, so you can burn calories even when lying down. It can also prevent chronic diseases, sports injuries, and osteoporosis. It can be said that there are many benefits.

Benefit 1: Increase your basal metabolic rate, allowing you to burn calories even when lying down

We run and pedal until we are out of breath every day just to burn off the excess fat in our bodies. However, there is a way that can allow you to burn calories even when you are lying still - by increasing your "basal metabolic rate." Basal metabolic rate refers to the number of calories the body burns throughout the day even if it is not moving in order to maintain normal physiological functions.

Every pound of fat tissue in the body consumes 2 to 3 calories per day, while every pound of muscle can consume 7 to 10 calories per day, a difference of 3 to 4 times. In fact, as long as the body's muscle mass increases, not only will body fat decrease, but the basal metabolic rate will also be increased, allowing you to burn calories even when lying down, and the chance of gaining weight again in the future will be relatively low.

Therefore, it is recommended that friends who are working hard to lose weight, in addition to doing aerobic exercise, add moderate muscle strength and weight training under the guidance of a professional coach, so that your weight loss plan can be more effective!

For girls, muscle training can make their bodies stronger, with better posture and more curves. In addition, muscles require more energy, so you can burn calories even when lying down.

Benefit 2: A firm and well-proportioned body with curvy curves is more attractive

Generally speaking, when fat and muscle are of the same weight, the volume of fat is about 3 to 4 times that of muscle. That is to say, when the weight is the same, if the muscle proportion is higher, the body will be stronger, but if the body fat proportion is high, it will look bloated. The most famous example is Jeremy Lin and Lien Shengwen. These two people have similar height and weight, but their body shapes are very different. In fact, the biggest difference lies in the body's "muscle mass" and "body fat".

If girls can exercise their muscles, their bodies will be stronger, their posture will be better, and they will look curvier. In addition, their body fat will be reduced, and their abs will naturally appear. Wearing a bikini to the beach in the summer will make them the center of attention.

Proper muscle exercise can stabilize the body, support weight, and prevent sports injuries.

Benefit 3: Supports body weight, no more sports injuries, backaches

Many office workers either sit or stand for long periods of time. Without sufficient muscles and muscle endurance to support the body, the body will quickly feel tired, such as frequent calf pain or back pain. In addition, if there are no strong muscles to help absorb shock while running, the joints between bones will continue to rub against each other, and the knees will be prone to injury over the long term.

Proper muscle exercise can stabilize the body, support weight, and prevent sports injuries. For example, exercising the quadriceps on the front of the thigh can protect the knees from wear and tear, exercising the abdominal and back muscles can avoid lower back pain, and exercising the front and back thigh muscles can avoid thigh muscle strain during exercise.

Benefit 4: A good helper for controlling blood sugar, exercising muscles to prevent diabetes

Modern people eat and drink well, but if you don’t control your diet, high blood sugar will gradually erode your health. In fact, in addition to diet control, muscle exercise can also effectively stabilize blood sugar. Muscles are the largest warehouse for storing glycogen in the body. If the muscle mass in the body can be increased, the ability to store glucose can be increased at the same time. At the same time, the sensitivity of insulin can be improved, which can help lower the blood sugar that rises immediately after a meal, make the blood sugar in the body more stable, and reduce the risk of further developing diabetes.

Benefit 5/Effectively increase bone density and say goodbye to osteoporosis

Like muscles, bones will gradually be lost as we age. Generally speaking, there are "osteoblasts" and "osteoectrophic cells" in bones. Once we are over 35 years old, the rate at which osteoectrophic cells cause bone loss will be faster than the rate at which osteoblasts produce bone, causing bone density to gradually decrease. This is especially true for women after menopause, who lack the help of hormones and suffer from faster bone loss.

In order to prevent osteoporosis, in addition to supplementing calcium and getting vitamin D through sun exposure, moderate weight-bearing exercise is also important. Weight-bearing exercise and muscle training can help stimulate osteoblasts and speed up the work of osteoblasts, thereby effectively increasing bone density.