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6 myths widespread about training and fat loss



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Many wait for summer to show not only the physical advances of your workouts, But to take advantage of free time for increase physical activity And the exercise, do more because it is noticed.

Although there are times when the job is not seen as much as you would like. Can you do something wrong? We speak with the high performance athlete and health coach Miguel Camarena, who helps us disassemble the Myths about exercise and fat loss.

Doing abs can get rid of abdominal fat

"I'm sorry to say that You can not eliminate grease locally. The fact of properly training the abdominal muscles will make it stronger and grow, but it will not help to get rid of the fat that covers it, "he explains.

The more cardio better to lose body fat

"It's true that he cardiovascular training (Running, jumping to the rope, cycling) helps to consume calories but if you go through a continuous effort for a long time, cortisol will increase a lot. This increase causes one hormonal imbalance between testosterone and cortisol, what does that your rebel fat will not disappear. Continuous long-term cardio also favors the loss of muscle mass, "he adds.

<Figuri id = "sumario_1 | foto" onclick = "javascript: ampliaFoto (this, & # 39; /deporteyvida/imagenes/2019/06/30/portada/1561890544_670164_1561891410_sumario_grande.jpg&#39 ;, & # 39; 976 & # 39; , & # 39; 650 & # 39 ;, & # 39; Strength training and cardiovascular training will be the keys to losing fat. /

Strength training and cardiovascular training will be the keys to losing fat.

It starts to burn fat after 40 minutes of aerobic activity

"This is one of the most repeated myths, and it is fake I'll tell you in a simple way: the body, to get energy, uses the reserves of fat or glucose that we have (always use both fuels, although in major or minor percentage, depending on the activity). There are also instances where you get the energy from other sources like the phosphocreatine, But I do not want to wrap you up, "he explains to Sport and Life.

"Depending on the type of activity, the body consumes a higher percentage of glucose or fat. The fact of doing an activity like cRunning at a quiet pace causes a greater percentage of the energy consumed to come from the fat reserves, but if at the end of the day you have eaten more than you spent, you will gain weight. If, on the other hand, you have eaten less, although you have done a weight training to which your body has obtained the highest percentage of glucose energy, you will lose weight. ¡¡¡The energy deficit at the end of the day is important! ", Highlight.

"The birth of this myth is due to the fact that, When you have been doing an aerobic activity for more than 30 minutes, the body obtains the energy in a greater percentage of the fat and the smaller of the glucose ", indicates Camarena.

The best thing to lose fat is to run for a long time

"To lose body fat, the ideal combination of weight training and high intensity cardiovascular training (HIIT type), maintaining a high daily physical activity, as it could be walk between 10 and 15 km per day", Indicates.

"Obviously, if you like to run, do it, but still stop doing it Training with loads and high intensity (HIIT). As I have said myths above, Running for a long time makes the cortisol rise, which goes against our goal"He reminds us.

When you stop to train with weights, the muscle that you have gained becomes fat

"This is a totally false thing, since There is no process in the human body that causes the muscle to become fat. What can happen, if you stop doing training with loads and you start eating more, it is You lose too much muscle from a band and you gain too much fat for another"It affects.

It is better to do many reps with little weight in the gym to lose fat

"Making 10 sets of 100 reps of breastplate with 5 pounds will not cause you to burn fat. It is another myth. It is much better to make 10 series of 10 to 15 reps with a weight that allows you to do, at most, one or two more repetitions. It is also important the time we are under muscle tensionThat is to say, the seconds that each repetition lasts, "he says.

Type of fat loss training

  • Good planning that includes strength training (That can be with your own body weight or with external weight, such as dumbbells or machines) and cardiovascular training.
  • Ihigh intensity exercises HIIT type (Only for people who have time doing cardiovascular exercise and can go to a higher level).
  • Maintain an active lifestyle (Giving a minimum of 10,000 steps every day) and moving it possible every day. Even if you train an hour a day, if you are the other 23 in an armchair, you can not have health or lose fat easily.
  • Finally, To lose fat is very important that there is an energy deficitThat is, you ingest fewer calories than you need, and these come from healthy foods. Thus, your body can use your fat reserves as a source of energy.
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