Exercising to Lose Weight? Keep These 4 Things in Mind

Fat sweaty woman, fit training with rope in gym. Calories burning, obese female person on a training in sport club, obesity

Being stronger is a good thing since it helps us in building more metabolism-boosting muscles that’s why a lot of people using slimming pills paired up their diets with exercises. Be that as it may, there’s a research Current Biology which says that it causes us to burn fewer calories during every workout.

For the said experiment, researchers gathered to examine the levels of physical activity and the number of calories burnt every day of 300 men and women. The study found out that while moderately active people burned about 200 more calories per day than the most inactive participants, the most physically active people didn’t burn any more calories compared to those who were only moderately active.

In today’s article, we’ll be explaining how our bodies make up for the major calories we torch at the gym:

Our bodies adapt to particular demand. By exercising, we naturally become more efficient and use less energy to meet those demands.

But that’s not a reason to forgo exercise in the name of weight loss or, more importantly, fat loss. After all, we want to lose fat, not muscle. Right? An obesity study discovered that those who ate healthily and exercised lost considerably more body fats than those who stuck with dieting alone.

With all that being, how do we make sure now that every sweat session helps us burn more? Let’s take a look at these four rules of exercising to lose weight:

1. Get Frequency, Intensity, Time, and Type

To make sure our bodies never get too comfy with our workouts, we got to boost up to the FITT principle. This stands for frequency, intensity, time, and type—four factors that determine the exact stress we put on our bodies during a given workout. Changing up any one of these four challenges our bodies in a new way. As long as our bodies are forced to adapt to challenging workouts, then it is going to burn more calories during each workout. It is when our bodies get used to our current workouts that things start to plateau.

2. Prioritize Clean Eating

We can work out every day as hard as we can and not lose a single pound if our calories expended are equal to the calories we consumed. Eating junk food can also make our workouts feel a lot more difficult.  And sub-max workouts, as we might have guessed, burn fewer calories. We should limit added sugar and focus on eating healthy fats, lean protein, and whole carbs from fruits, veggies, and whole grains.

3. Lift Some Weights

More muscle is equal to more calories burned. After all, while a pound of fat burns only two calories per day, a pound of muscle burns six—and takes up a lot less room, he says. That’s why, in a 2015 Harvard School of Public Health study of 10,500 adults, people who strength trained for 20 minutes a day gained less belly fat over a period of 12 years compared to cardio bunnies.

4. Remember to Fuel

While everyone thrives on a slightly different pre-and post-workout nutrition plan, research published in Sports Medicine shows that eating carbs before we hit the gym improves our performances during HIIT and endurance workouts alike. And tougher workouts burn more calories—both during and after our workout.

That explains why recent research published in the International Journal of Sports Nutrition and Exercise Metabolism found that downing coffee (or any caffeine) an hour before our workout can boost our post-workout caloric burn by 15 percent. After our workout, eating a meal that’s about 40% carbs, 40% protein, and 20% fat is suggested. The combination will help our muscles recover, get our energy levels up, and have us burning more calories as our bodies repair and adapt.

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