If you've dropped a ton of pounds and feel saggy skin, or you've decided to stay strong, flexible, and fit for the rest of your life, training to build muscle mass while keeping fat at bay is the way to go.
Depending on the type of exercise you decide to practice, your body will respond differently.
Because while some disciplines are specialists in helping you lose weight, others can make you look sexy and athletic.
Which training is best for you and why?
Here I am going to show you.
Believe it or not, weights increase muscles and make you lose
Fewer and fewer people associate heavy training with men and women with overdeveloped muscles and sprouting veins who engage in bodybuilding.
And it is enough to go through any gym to see that many girls have released their fear of looking masculine because of the weights and have turned them into their best weapons to look statuesque.
Heavy lifting done right helps you achieve round, lifted buttocks or toned arms without too much bulk. And it is also capable of stylizing any part of the body faster than other disciplines.
Because yes, the myth that an overweight person should not lift weights has been disproved.
This was demonstrated by the American College of Sports Medicine in Spain, in a study which concluded that weights can lose weight faster than cardio and that toning work with weights does not imply a great muscular increase.
Another recent study found these findings:
How is that possible?
When you work with high loads your basal metabolism rises, which means that you spend more energy throughout the day to fulfill your basic functions.
Well, your body extracts that energy from your muscles and from those "accumulated fatties" that you want to annihilate.
Plus, your muscles are metabolically active, which means they keep working hours after you're done working out.
And because you'll need extra oxygen to repair muscle fibers that were torn from exercise, your body will burn extra calories and you'll lose weight more easily.
So don't be afraid of the weights, sculpt your body and keep it toned.
sometimes less, sometimes more
The more load you put on your routines, your muscles will acquire more volume. In short, they will grow more.
This is because as the weight will break a greater number of muscle fibers, your body will deploy its wise process of repairing and rebuilding muscles with greater intensity.
Therefore, you must define well how you want your body to behave to determine how much weight to load and the number of repetitions:
Routines that do not exceed 45 minutes are recommended to avoid injuries or overtraining, because both situations would make you lose performance and throw the work you have achieved down a cliff.
In any case, it is best to consult a professional trainer before starting.
Stimulate several muscles at once with compound exercises
When it comes to weights, compound exercises have great benefits and offer good results because they stimulate multiple muscle groups and joints at once.
HIIT workouts: the power of cardio in its proper measure
It is no coincidence that while the ideal physique began to point towards strong, defined bodies with shapely curves, High Intensity Interval Training has become more fashionable.
Better known as HIIT, this type of training took the crown from marathon cardio.
Because while doing hours and hours of cardio can help you lose weight, it sacrifices muscle mass too much.
HIITs have shown that the shorter and more intense the cardio, the more effective it is in saying goodbye to flab and burning fat, without sacrificing muscle.
This type of exercise is demanding because it combines very high intensity intervals with others of low intensity or complete rest. And that is what causes the acceleration of the metabolism and promotes the burning of body fat.
In addition, beyond the excellent results it produces, it has so many positive points that it is worth trying:
Functional circuits: a closed route that leaves nothing out
Functional Training (Functional Training) is an excellent alternative that incorporates aerobic exercises and strength training at the same time.
Functional circuits have millions of fans around the world because they offer quick results to lose weight, increase strength and muscular endurance.
Although they also have some detractors who claim that, since light weights are used, it does not promote enough strength and muscle development.
But the great truth is that they have multiple benefits that you can take advantage of:
✓ In the same session you can work a mix of shoulders, arms, legs, back or abs simultaneously.
✓ Strengthens muscles without causing excessive fatigue.
✓ Improves respiratory and cardiovascular functions.
✓ During each routine, some muscles can recover while others are worked. That makes it easier to repeat the exercises in all sets.
Aerobic training: breathe, sweat and lose weight.
Running, swimming, dancing, jumping rope; all of those and more are aerobic exercises that increase oxygen uptake and cardiovascular endurance.
And in addition to helping your heart get stronger and your blood circulate better, they're great for promoting weight loss and burning fat.
They also increase your performance, stamina and ability to recover after demanding physical activities.
If you practice it 5 times a week, and also combine it with muscle toning routines, you can't imagine the incredible results you'll get.
And of course, it cannot be ignored that aerobic exercises make you sweat and that is one of the best methods to get rid of the toxins that are hidden in your fat deposits .
Do you remember your school days, when your physical education teacher made you practice some stretches before starting class?
Well, those were perhaps your first approaches to flexibility exercises.
They can save you injuries when you are training, no matter what type of exercise you do. But they can also help you:
Incorporate corrective exercises that stretch your muscle structures and tendons -both static and dynamic-, and make movements from head to toe.
You can practice them in the warm-up phases and after your exercise sessions or independently when you need or are provoked.
For you to enjoy its benefits, keep each movement between approximately 10 and 20 seconds.
Yoga, Pilates and stretching are disciplines that will help you be more flexible, so don't hesitate to sign up.
When you propose to train the results that arrive, arrive
Whether you achieve a physical goal sooner or later depends on factors such as your genetics, age, gender, and lifestyle.
But if you can be sure of something, it's that if you do it consistently, your body will change.
So trust yourself, sculpt your body at your pace and don't compare yourself to anyone.
Set yourself realistic goals because if you think you'll turn 180° in a few weeks and it doesn't happen, you're going to lose motivation.
It will also help you with the support of a professional nutritionist and trainer. Together they will make the perfect match between the most suitable routine according to your physical conditions and the diet that suits you so that you do not lose your efforts.
And no matter how much impetus you have to continue, please rest.
That will keep you moving forward and will make a big difference in your results.