Why losing weight needs physical activity?

• Allow us to maintain muscle mass, and, consequently, energy consumption at rest (basic metabolism).
• Increase the daily energy consumption significant value, allowing to increase the energy (and therefore speed weight loss), not reducing the amount of food.
• Allow for same or greater energy deficit to eat more nourishing (here, of course, important individual characteristics of the diet and habits)
• Reduce the likelihood of almost all of the symptoms and diseases specific to fat people (lower cholesterol, increase insulin sensitivity, train heart, etc.)
• You probably know more advantages, since you seriously interested in this topic 🙂

In short, a continuous positive!

• Exercises “for the press” not the tummy. Moreover, serious exercises on the obliques only visually degrade the waist in women. Seriously remove fat in a specific spot is almost impossible, but the General losing weight is easily achieved and reduction of the abdomen.
• “Work at home”, in most cases, will not replace physical exercise. Remember that calories burned are the real energy consumption, and if you don’t feel hot and/or you are actively secreted sweat, then most likely your power consumption less than 300 kcal per hour. (depends, of course, and the temperature in the room, and from the clothes and from the individual). For orientation, you know that 300 calories are enough a person with overweight, to run about 4-5 km
• Rumor has it that to burn fat, the duration of employment should be no less than 30-60 minutes. This is not so. As we know, reduces fat even without lessons (albeit slowly), and all the calories that you do not get food eventually (on a scale of months), be sure to take off fat – well, nobody other such large energy reserves. Yes, some of the calories in the classroom come from glycogen, but, anyway, his loss will be replenished, including, indirectly, from fat. But this myth, obviously, helps people to adjust themselves to the longer classes, which undoubtedly brings a positive result – the more calories, the more fat will be wasted (the same power).
• There is a myth that “to burn fat, you have to train on an empty stomach.” Option: “after training two or three hours is not”. This is a fairly harmful myth and refuted the direct experimental verification of(#). Burns the body is not that fat and any calories that sooner or later, it will take from fat. But if “slow” exercise, like walking, the body can perform largely at the expense of fat, or that intense strength exercises are dependent on glucose, that is from the current supply. And in fact, a similar workout on an empty stomach will not burn more fat, and less due to the smaller total load. Moreover, the shortage of glucose at the end of a workout can lead to muscle breakdown, i.e. “burn muscle”, devaluing practice, however, this applies mostly to the trained people and high loads.

  While you are an athlete, your weight loss matters is a total calorie and total energy consumption. The important thing is the intensity and duration of exercise and the food you important only insofar as it helps (or hinders) you to move. Some are better than exercise after eating, some prefer to eat only after exercise, you choose how you feel more comfortable.

• Often, even in “reputable sources” are saying to lose weight, be sure to carry out long workout low intensity, in the so-called “gyrosigma” zone (50-65% of maximum heart rate or maximum oxygen consumption). These so-called cardio workouts are training, as the name implies, the heart, and improve the other physical parameters associated primarily with endurance, but not strength.

  It is also not necessary. In fact, if low-intensity loads, the percentage of fat in the diet more muscles during more intense workouts in the muscle nutrition a higher percentage of glucose, however, first, the fat-burning still goes harder (although with a smaller share of fat), and secondly, of the fat later spent, including, indirectly, the restoration of glycogen.

Read more about the impact of training intensity on weight loss you can read, for example, in this study, just know that as cardio and power, and combined “interval” training has its advantages for those who want to reduce fat percentage, and do not pay attention to the division of exercise in the “fat-burning”, “anaerobic”, and others. If you’re not an athlete and a beginner, all your calories will be taken from fat, of course, if you correctly while feeding, kept the calorie deficit, but not too big. (And first, in fact, the easiest way to spend calories with cardio). The subtleties and specifics of different kinds of exercises for you will make sense much later, following the increase in muscle mass and increase its energy efficiency.