Several studies confirm the effectiveness of cardiovascular exercises as part of a weight loss process. But what about muscle exercises #BODYBUILDING #ENERGYE
STRENGTH TO INCREASE YOUR METABOLISM?
Does bodybuilding reduce fat mass??
Good news the answer is YES!! Indeed, muscle mass is an energy-intensive tissue. If you have more muscle, you will burn more calories at rest (increased basal metabolic rate). Don't worry, you don't need to have defined biceps for this theory to hold water..
What is basal (or resting) metabolism??
The basic metabolism corresponds to the amount of energy (calories) that your body expends when it is at rest, to carry out its vital functions (breathing, heartbeat, maintenance of body temperature, etc.). It is responsible for most of the energy expended on a daily basis.
OK! But why do some people have a faster metabolism So here are the factors influencing basic metabolism as well as the impact that bodybuilding can have on these:
- Age: The basic metabolism slows down by 2 to 3% per decade, starting at the age of 30. The main culprit would be sarcopenia, the loss of muscle mass associated with aging. By performing muscular exercises, it would therefore be possible to maintain and increase muscle mass, thus countering the effect of aging on our resting metabolism.
- Physical activity: By performing muscular exercises on a regular basis, at a moderate to high intensity, and for a minimum of 20 minutes at each session, we encourage the increase in muscle mass. This mass could be increased by almost 2 kg, on average, after several months of training.
Good to know!
According to some studies, high-intensity weight training sessions lasting at least 20 minutes increase energy expenditure within 48 hours of training. It is protein synthesis (production of new protein cells in our muscles) that is believed to be the cause of this increase in calorie expenditure.
- Increase in lean mass (muscle): It is estimated to increase by more or less 4.5 calories per kilogram of muscle, per day. So by increasing muscle mass, we increase energy expenditure at rest.
- Precedents of severe diets: Weight-loss diets cause fat mass to be lost, but also affect lean mass, and therefore muscles. Knowing that muscle mass stimulates the basal metabolism, avoid strict and very severe diets that encourage rapid weight loss.
- Other determinants such as thyroid function, protein turnover rate and leptin levels, which are unique to each individual.
As you will have understood, a basal metabolism that runs slowly is a metabolism that burns few calories. However, although regular strength training is beneficial for weight loss, it is best combined with other strategies to optimize results. Add cardiovascular-type activities to this muscular routine and, above all, reduce your daily caloric intake. A winning trio!
Thanks to Cindy Gilbert, kinesiologist, for her precious collaboration!