It’s hard to lose weight if you don’t understand this exercise concept!

This exercise video is actually a very advanced exercise. Friends who want to try it can choose to do it completely with bare hands, without adding any extra weights or suspension systems. This can also greatly exercise the muscles of the whole body!

Recently a journalist friend asked me:

Reporter: "Muscle Mom, how many calories can you burn by doing these muscle interval exercises?"

Me: "It depends on the person! It depends on how hard the person works and how intense the exercise is for him..."

Reporter: "So is it possible to burn 500 or 600 calories in an hour?"

Me: "Actually, even if you do very high-intensity exercise, consuming 400 calories at the moment is a lot..."

Reporter: "What? Exercising burns so few calories? Then why do we exercise?!"

Indeed, the calories consumed during exercise are definitely "not as much as you expected!"

When you use heavy weights for resistance training, you spend a lot of effort, but the calories you burn may not be many; an exercise that makes your heart rate soar will also greatly increase the calories you burn, but no matter how much, you can probably make up for it by eating a lunch box! We all know that only by making the calories consumed greater than the calories consumed can the body fat be reduced. Since the calories consumed by exercise are not as much as imagined, after all. Why do we still have to exercise?

(Muscle Mom’s inner thoughts: I actually think that exercising to burn a few hundred calories and replacing them with one more meal is already enough)

Reason 1: If women do not exercise, they will automatically lose 0.25 kg of muscle every year and gradually become prone to obesity!

The first reason why you must exercise is to "increase muscle mass"! Especially as we age, our muscles will be lost faster and faster. A woman who does not do resistance training will lose 0.25 kg of muscle every year, causing her metabolism to slow down and she will unknowingly become obese and prone to fat accumulation.

Only regular exercise and resistance training can reverse this condition! Research statistics show that when an adult starts to regularly perform "effective" strength training every week, he or she can gain 1.4 kg of muscle and lose 1.8 kg of body fat after a few weeks!

In addition, muscles can help you support your bones and reduce joint pressure. Muscles can make your lines more beautiful. Therefore, please remember that "the purpose of exercise is not only to consume calories at the moment, but to develop muscles through exercise, change the body composition, and create a physique that is easier to consume calories, healthy and not easy to gain weight"!

Reason 2: After intense exercise, the body’s ability to consume calories will increase!

Muscles can increase the body's resting metabolic rate, which is the amount of calories the body must consume to maintain life. The higher the muscle mass, the more calories the body consumes. Because muscles are active tissues with "high energy requirements", even when you are sleeping, muscles still account for more than 25% of your calorie usage!

Research shows that when resistance training is done regularly (and intensely enough for the individual) over a few weeks, resting metabolic rate will increase by 7-8%! This number may not seem like much, but if we actually convert it, we will know how amazing the effect is!

If Xiaole's resting metabolic rate is 1200 calories, increasing the resting metabolic rate by 8% means:

1. Even if Xiaole doesn't do anything every day, he can still burn an extra 96 ​​calories.

2. An additional 2880 calories will be consumed each month.

3. Every two and a half months, Xiaole will lose 1 kilogram of body fat.

4. Every year, Xiaole not only does not have to worry about gaining weight, but can also reduce 4.5 kilograms of body fat.

Calories do matter! Therefore, we should focus more on the important point of "how to make the body burn more calories even when nothing is wrong"! 1200 calories is almost my resting metabolic rate. As long as I control my diet and don’t eat or drink indiscriminately, my figure is indeed becoming more and more toned and easier to maintain!

Reason three: After a high-intensity exercise, the body starts the "afterburn" mechanism!

When your exercise intensity is high enough, your body will be in an "oxygen deficient" state, so after exercise, your body must repay the oxygen debt! In other words, a few days after a high-intensity exercise, the body will be in an "afterburn effect," burning more calories and increasing the resting metabolic rate. However, if you don’t build up the movement capabilities of each muscle and joint, any high-intensity exercise may cause you to get injured and even cause your exercise to stagnate!

This is why we always emphasize "functional training"! Rebuild the original strength and range of motion of every inch of muscles and bones in your body, and restore their original responsibilities. Increase the intensity of exercise while correcting them, and proceed step by step. Only in this way can you improve your exercise, live a more flexible life, and have a more beautiful body!

This article comes from: Muscle Mom Blog

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