Now you don’t have to scold yourself for a piece of chocolate, but just sweat in the gym.
The internet is replete with tips on how to burn calories properly. For example, we are recommended to run for an hour after eating chocolate or arrange a fasting day on kefir. Alas, such advice is based on nothing and nothing more than a myth.
Burning calories is great, but always excruciatingly difficult. Each extra chocolate bar develops into liters of sweat, tears and time that you spend on training. Therefore, when there is a desire to eat something high in calories, then you do not need to deny yourself this. Prohibition always leads to more temptation and frustration. Just accept the fact that then it needs to be “worked out”.
For example, there are 100 calories in 500 grams of a Snickers bar. For a better understanding of this amount, place a glass with 100 grams of dry rice next to the chocolate bar. In a boiled state, it will be 300 grams and in terms of calorie content, rice will be compared to a bar. We can eat a small chocolate bar with a cup of tea as a snack, but 300 grams of rice is hard to eat even for an adult man.
Is 500 calories a lot or a little? Take me as an example: a man, 29 years old, weighing 100 kg. I run a 2 hour half marathon (pulse rate is 160 beats), and my body expends 2000 calories, which is 4 Snickers. That is, if I ate a chocolate bar, then I need to run for half an hour.
How energy costs occur
Strength training, during which certain processes are triggered. Our muscles deplete strength reserves, and after training, they begin to replenish and adapt these losses. This leads to the growth of muscle tissue and the constant expenditure of additional energy.
Cardio workouts and everyone’s favorite running. But there is one caveat. During an hour’s run, the body spends about 1000 calories, while during strength training, it will consume 500 calories. Unlike strength training, after running, the body stops using up energy.
With a combination of strength training and cardio training, we can get the desired effect.
Each person will have different energy costs during the day, depending on:
age,
lifestyle,
having physical activity,
concomitant diseases,
diet.
There are a lot of classical formulas for energy consumption, but the easiest way is to keep track of yourself. Our body acts as a balance, that is, there is always an intake of energy and its consumption. If more energy has been received than we have spent, then a reserve arises, which is deposited in fatty tissue, on the sides, and in the abdomen. If the consumption is greater, then the weight will steadily decrease.
The principle of building a workout
Warm up. The better we warmed up the ligamentous apparatus, the less likely it is to get injured.
We start the lesson with large muscle groups: legs, back, thoracic region.
At the next stage, we connect the work of minor and small muscle groups: press, arms, shoulder deltas, calf muscles.
The easier the movements are during training, the easier it will be to perform them and progress. These include squats, walking, running, jumping, pulling (pull-ups), and pushing movements (push-ups).
Remember that stability is the key to success. If you cannot deny yourself sweets, then calculate your daily calorie content and include in the diet what you would like to eat. So you will not experience stress, put bans and google how to “work out” what you allowed yourself to eat.
This habit will help you stay young, slim and healthy in the long run!