The fat burning process requires a comprehensive approach. At first, it is possible to do without a diet - keeping the right balance of nutrients will allow you to lose kilograms and centimeters. Efficiency will be improved by exercising, which must be properly selected. Weaker people choose between cardio and exercise.
The right balance of training is important. It can be achieved by analyzing the effectiveness of each approach
Which loads are more effective at fighting excess kilograms and burning fat
Fat combustion is primarily due to the lack of caloric intake. The first thing an athlete needs to do is to make the body use its own reserves instead of consuming them from outside.
But any organism is an established system, which is hard to change. Often, in order to lose weight, you need to reduce calorie intake by 20 percent, 30 percent or more, and someone starts to lose weight at 10 percent. It is necessary to completely review the diet, to change the balance of proteins, fats and carbohydrates, to establish the rules of eating, the regime.
The next step is training. The main purpose of exercise is to ensure that energy is used. But this is not the only effect. It has been established that after training, metabolism is accelerated and energy is consumed even afterwards to repair damaged muscles.
The athlete has three options for building a training plan:
- Cardio load. They provide significant energy consumption, train the cardio system, and are useful for health in general.
- Powerful loads. Spend energy, provide increased energy consumption after training - to restore muscles.
- Combination of load types.
Weight reduction is possible with any approach, as each provides additional calorie consumption. But the best result is achieved with the right balance. The athlete's strength load provides micro-damage to the muscles, after which the recovery process begins, requiring energy consumption, accelerating metabolism, and cardio also accelerates metabolism, spending a significant amount of calories.
Will muscle building exercises help reduce weight
Weight-lifting really helps to lose weight, as evidenced by the many studies and experiences of athletes. There are several reasons for this:
- A power load consumes energy;
- After strength training, the metabolism is accelerated by about 12 hours;
- After the lifting of weights, the body is more active in the recovery process, which also requires energy.
There is one more undoubted plus anaerobic load - it develops muscles to a greater extent than the aerobic one. The more developed they are, the more energy is required to consume them, i.e. the normal caloric intake, which is needed to maintain shape, can be increased.
Oh, that's interesting! You don't have to worry about excessive muscle increase during exercise (this issue is mainly of concern to girls), because the lack of caloric intake makes it difficult to increase muscle mass, and the female hormonal background does not contribute to muscle growth in the male type.
There are several variants of the most effective fat burning trainings:
- Alteration of cardio and power loads. The athlete performs short-term cardio workout, e.g. a certain number of jumps on the rope (depending on the level of training), then a power exercise (squats, 3 sets of 15-20 repetitions). Only a few exercises are performed, the program becomes more complicated as you get used to it.
- At the beginning of the workout you do a full cardio (running, 30-60 minutes), then a little strength training, and at the end - cardio again.
- One training session is fully dedicated to cardio, and the other to strength training.
Key findings
Fat burning requires a comprehensive approach. Training, nutrition, and the daily routine are important. Only after adjusting all the components can we talk about an effective process of reducing the fat layer without harming health.
The training process contains both strength and cardio. This method is considered the most effective because it allows not only to spend the maximum amount of calories, but also to speed up metabolism, to ensure energy consumption in the future, during the recovery of the body.