Tag Archives: athlete
17 Apr

Muscle Up to Lose Body Fat, and Increase Your Metabolism! before and after 3

A friend of mine came to me the other day asking why after years of jogging and running she still couldn’t release fifteen pounds around her belly and butt. Her diet was very good; decent protein shakes, meat, fish, fresh veggies and fruit, good multi-vitamins/minerals, very little grains or dairy, low-glycemic, alkaline, and anti-inflammatory.I told her you need a resistance  program, telling her she had to muscle up in order to slim down.

She wasn’t convinced, saying, “I don’t want muscle; where’s my cardio?” I told her if she wanted cardio  she should take the dog for a walk, instead of jogging uselessly on a treadmill. (Depending a bit on body type, percent body fat, age and effort, it takes 12 to 15 hours of treadmill jogging to remove one pound of fat.)metabolism

If you are trying to lose body fat, resistance exercise offers a huge advantage over aerobic exercise, such as jogging, even if you run 10-milers. Resistance exercise builds muscle. Aerobic exercise does not. metabolism

Having more muscle will increases your metabolic rate 24 hours a day. This meansyour body is burning fat whether you are exercising or not. In science it’s called Resting Energy Expenditure. Your body will use more of its energy during the 4.7 hours per day that the average Canadian watches TV, than during the hour you might spend at the gym.metabolism

 How does it happen?

Muscle and bone (and all other tissues) are constantly in a state of breakdown and renewal, replacing billions of cells every day. As the body removes these cells and replaces them with new ones , it use a tonne of energy. Every year you replace about 15 percent of your entire body.metabolism

Hence ,the more muscle you have, the more you have to replace, thus expending more energy throughout the day and night wether you move or not.metabolism

An average female athlete  has about 33 kilograms (about 73 pounds) of muscle. Just to maintain itself, that muscle alone uses about 15 calories per kilogram per day, or 495 calories every day without moving at all. That’s twice the calories used in a one-hour jog !metabolism

In a year of three to four one-hour workouts per week it is possible to put on 3.4 kg (7.5 lbs.) metabolism

Does not sound like a lot does it? Sure, anyone can starve and dehydrate themselves for a few weeks and get big changes on the scale. But they are always temporary and unhealthy. We are in the health business, so the changes we get are at the pace the body replaces itself. It’s the only way that’s both healthy and permanent.metabolism

In terms of calories used per day, 3.4 kg of new muscle will give your body an insurance policy. Without moving it, the new muscle requires just over 52 calories every day simply to do its basic maintenance. That’s 365 calories each week, 19,000 calories every year.metabolism

That extra Resting Energy Expenditure effortlessly prevents a fat gain of 2.2 kg (approximately 5 lbs.) every year. In ten years it will prevent a fat gain of 22 kg (48.4 lbs.). Over the same 10 years, a girl of the same metabolic type as my friend, who jogs for the same amount of exercise time will lose considerable muscle. The jogger’s Resting Energy Expenditure will fall, leaving her prey to the fat gain that’s always hiding around the corner just waiting for the chance to plump your pillows. Do the right resistance exercise and dodge the Plumper for life.metabolism

 

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