How to burn body fat to the last gram
I strongly advise men and women to exercise iron exercises and lift heavy weights. in order to increase muscle mass and increase metabolic rate (burning).
Iron exercises or heavy lifting are a sport that can be practiced at the gym or at home, and it has many positive effects on the rates of burning fat and maintaining muscle mass. Iron exercises are significantly superior to aerobic exercise in slimming and burning fat.
1 - With iron exercises, most of the weight lost is fat:
Researchers at the University of Pennsylvania divided the trainees into 3 groups. A group that adheres to diet without exercise. A group adheres to the diet with aerobic exercises, and the third group adheres to the diet with aerobic and iron exercises.
The trainees in the three groups lost 10 kg. But the third group (the group of iron exercises) lost 3 kg extra fat. The other two groups lost more muscle weight.
Researchers from other universities found that those who do a diet without an iron exercise will have only 60% of the fat loss. The rest comes from the loss of muscle mass.
2 - Iron exercises lead to a significant increase in burning calories:
- Consume iron exercises the amount of calories during exercise:
It is true that the iron exercises themselves do not consume a small amount of calories, but you can burn 400 to 600 calories in an hour of iron exercises because of the constant movement.
- Iron exercises lead to calorie consumption after exercise:
During iron exercises and lifting heavy weights, small tears occur in the muscle fibers, which is called the demolition process. After exercise, the body consumes quantities of calories to repair these tears in the so-called rebuilding process, which is an expensive energy and calorie process. The researchers discovered that the trainees who perform an hour of exercises to strengthen all the muscles in the body have an increase in the rates of burning and metabolism extending to 38 hours after the exercise.
But be careful not to use your gym workout as a calorie burner. Your goal in the gym is to build muscle, not burn calories. As for burning calories, it is done through the diet
3 - Iron exercises lead to greater commitment to diet:
University of Petersburg researchers conducted a study of 169 obesity patients. As they described a diet containing 1500 calories. They found that patients who adhered to the iron exercise program 3 times a week made a greater commitment to the amount of calories prescribed to them. The researchers noted that patients who go out of the diet are also out of the training regimen. If, as is evident, adherence to a diet with an iron training program leads to great results in terms of adherence to each program.
4 - Iron exercises lead to eliminating anxiety and stress:
Researchers have discovered that people with large muscle mass have less stress and anxiety hormones. The researchers also discovered that in the event of a stressful and stressful event, people with a greater muscle mass have a better ability to return to a relaxed state after stress.
5 - Iron exercises improve the psychological state:
The researchers discovered that exercising iron exercises for a period of 6 months leads to a significant improvement in controlling anger and an improvement in the overall psychological state.
6 - Iron exercises strengthen ligaments and bones:
It is scientifically proven that the normal person loses bone density and loses collagen from the ligaments with age. Fortunately, you can reverse these negative effects. Lifting heavy weights places the bones and ligaments under great pressure, forcing them to build themselves and increase their strength and intensity with the same mechanism of increasing the muscle size to keep up with the pressure.
7 - Iron exercises improve overall health:
Research has shown that the practice of iron exercises weekly lead to an improvement in heart function and reduce blood pressure.
