Lose fat maintain muscle : the importance of basic metabolism

Lose fat maintain muscle : When we want to lose weight, we often ask ourselves what we should eat, what kind of food we should avoid, how long should we exercise / workout etc ...
Regarding physical activity, first we must know that when we are physically active and / or mentally, we burn an extra amount of energy (kilocalories).

The cause of this expense is due to the basal metabolism (BMR) The basal metabolic rate is a minimum expenditure of energy (calories) of the body to ensure its survival.

At rest, your body consums energy to perform the functions of your organs : heart and lungs, liver, brain, heart beat, respiration, digestion, thermoregulation (maintaining body temperature ).

By cons, if you exercise, your body will spend extra energy, which is very good for your weight loss, which will be faster.

In order to burn this energy from our fat reserves, we must remember a few key ideas :

First, you must know your resting metabolic rate and how many calories you need per day so that your body does not suffer from nutritional deficiency, or the opposite of your goal of weight loss occurs, c that is to say, a weight gain.

Lose fat maintain muscle : Why While eating less and doing a lot of physical activity, it may happen that we do not lose weight?

If you follow a strict diet, not nutritious, low calorie diet

or draconian, already, your BMR will strongly decrease, all the energy you consume will be used by your organs to meet their basic needs.

If you do not eat enough to meet your needs and your metabolism, your body will react as (defense mechanism) to preserve the reserves of energy as fat, not to fall below its limit (so that it could work properly). This will ultimately increase your weight.

When you exercise to lose weight , this is not the fat you lose, but muscle mass and bone density. This will have very negative consequences for you, including: muscle pains, loss of flexibility in your joints, absence or difficulty with muscle contraction, increased risk of fractures, sprains, back pain and osteoporosis.

Moreover, in order to burn your fat reserves, you will need to exercise daily in addition to having a healthy and balanced diet.

It must be a minimum of 30-35 minutes of continuous physical activity so that your body can get the required energy from your fat reserves, that is to say, you lose the fatty material.

Otherwise, if the duration is not at least 30 minutes, and your physical activity is not continuous, this energy will not be taken from your fat, but in your muscles and your liver.

To practice physical activity, you do not have to subscribe to a gym. One of the best exercises you can do for free to enhance your weight loss is walking , a 60 minutes walk you will lose 200-300 calories, depending on your metabolism. Moreover, the risk of suffering muscular pain by practicing walking are much lower, unlike jogging, which in the long term can make you feel pain in the knees or back.

In summary, to lose fat maintain muscle, just eat according to the needs of your basal metabolism and have a balanced diet and healthy living.

In addition, we must get used to at least 30-35 minutes of continuous physical activity for a successful weight loss goal if you lose weight too quickly, it is not fat that you lose but muscle mass, which may be hazardous to your health.






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