As it is about to reach the New Year, losing fats becomes the number one priority for many people. That is the good news. The only problem? There is a lot of confusion about how one should do to achieve it. Here are three common and very important questions about fat loss, along with answers that should make things clear.
Do I have to exercise to lose weight?
When it comes to losing fat, regardless of the type of diet you choose, calories matter and you need to have a defect in these. Burn more calories than you eat is basic in any effective fat loss program. Exercise is also essential because it more easily creates this necessary calorie deficiency. In theory you should create a deficiency of 500 calories a day so you can lose a pound of fat per week. To achieve this you should remove such amount of calories in your diet or you can add four sessions of exercises that each burn 500 calories and then you will need to remove only 215 calories (the equivalent of one cup of cooked rice) from your diet, per day.
As your diet progresses and you need to create an increasing caloric deficiency to keep getting rid of fat, exercise becomes a more essential tool. It makes sure you create such a necessary deficiency without starving yourself or forcing your body to burn its own sources of calories, such as muscles.
Does the type of exercise you do matter?
Watch any talk show and you'll probably see a "health expert" saying that it does not matter what type of exercise you do when losing fat and that you just have to be more active. Although raking more leaves is a nice thing, it is not a good strategy to lose fat in the long term.
The amount of calories you burn per day consists of your base metabolism plus the calories you burn from daily activity. This number depends a lot on the amount of metabolically active tissue you have: the amount of material you have in your body that actively burns calories. What are those components? Your brain, your internal organs and your muscles. We can not enlarge our brains or our livers to burn more calories, but we can create (or at least protect) our muscles to maximize the amount of calories we burn per day.
Exercise is key here. A 1999 study in Medicine and Science in Sports & Exercise found that when people are put on a low-calorie diet, 31% of the weight they lose is made up of muscles. Other participants were put on a diet with cardiovascular or resistance exercises.The addition of exercises allowed this group to retain more muscles but even 22% of their weight loss was due to the muscles. But the addition of weight training showed a profound effect in this sense since those who performed it retained most of the muscles, losing only 3% of them. Exercise, and especially weight lifting, allows you to maintain more muscles while dieting, allowing you to burn more calories.
What is the best combination of diet and exercises?
The goal of any weight loss program should put into action the most efficient and effective ways to lose fat. So far we have established that exercise, specifically endurance training, is necessary to create the easiest calorie deficiencies in addition to protecting muscle tissue, which allows you to burn calories. But is weight training better accompanied by some diet in particular than with others?
The combination of weight training with a low carb diet is the best way to lose the most fat for your efforts. A study from the University of Connecticut compared low-fat diets with those that were low in carbohydrates when combined with weight training. After 12 weeks, the team on low fat diets lost an average of 7, 7 pounds of fat, an impressive total, until you see that those who cut their carbohydrate intake lost an average of 17 pounds.
What you must remember: By mixing a low-carb diet with a weight training for 3 to 4 days a week, you will be able to achieve the greatest amount of lost fat while also minimizing the loss of your muscles, which help you to burn calories.
Take your answers and put them into action
There are many ways to lose weight, but dieting is not fun and most of us want to achieve it as soon as possible, right? If so, then you should look for the most effective and efficient methods you can. Methods that give you the best results for the time invested. This is, without a doubt, a resistance training combined with a low carbohydrate diet.