Change how you eatĪlthough more research needs to be done on this topic, research suggests that increasing your muscle mass may make you less hungry, which could help with weight loss and decrease the risk for developing type 2 diabetes. Research shows that strength training can enhance and extend EPOC, especially when it’s done as part of a HIIT workout. The higher the intensity of your workout, the longer EPOC will last. This afterburn effect is known in scientific lingo as excess post-exercise oxygen consumption (EPOC). The process of the body attempting to recover or return to its resting state after a workout produces an extra calorie burn that can last for several hours to more than a full day. If you’re trying to increase your calorie burn, increase your muscle mass. Burn more energy than fat canĪlthough the difference isn’t huge, muscle tissue torches more calories than fat tissue does, both during physical activity and at rest. So ditch that myth if it’s holding you back. Ultimately, adding muscle can give you a more svelte look in your skinny jeans, even when the number on the scale doesn’t change.Īnd regardless of your gender, you’re not going to get a “bulked-up” bodybuilder look without a serious fitness and diet program specialized for that purpose. But a pound weighs a pound, regardless of what it contains. This concept leads to confusion because of the myth that muscle weighs more than fat. If you compare a pound of muscle to a pound of fat, you’ll see that muscle takes up less space than fat. Muscle also protects your body from injury and can ease pain by addressing posture or body imbalances. If you’re striving to sculpt a leaner physique or you want to lose fat, gaining muscle can help you do both. Step ups can sub in for box jumps, for example, if you don’t have a box, are worried about banging your shins, or just want to go easier on your pelvic floor. Or you can try a “sister move” that produces similar results. Most exercises have several modifications. Over time, you may be able to work your way to the floor. Or if you aren’t ready for standard pushups, use a wall or a bench so you can do them at an incline. If your wrists aren’t pleased, drop to your forearms. Modify movements to suit your needsĪltering an exercise is all about meeting your body where it’s at right now. These exercises often get your heart rate going and give a dose of cardio, especially if you do them as part of a HIIT circuit. Think burpees, side-plank rotations, and mountain climbers. Whether doing reps or holding a static pose, compound exercises, which target multiple muscles or muscle groups, will make your efforts the most efficient. Bust the moves that give you the most bang For both types of exercises, try for 3 sets.
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