When we want to lose weight almost all thought to decrease the amount of food to eat to reduce caloric intake and physical exercise in order to increase caloric expenditure. The prevailing view in people is that aerobic exercise is the most advisable for maximizing energy expenditure statement is based is the study of quantification of calories expended per unit time by measuring the oxygen consumption.
To determine the energy expenditure is necessary to determine the amount of oxygen used to perform an activity that has been established to process 1 liter of oxygen used 5 kcal. Any physical activity, including anaerobic exercise such as weight, are measured through the oxygen consumed during and after finishing the effort. Humans spend energy in three ways: the thermic effect of food, metabolic expenditure at rest, and energy expenditure during physical activity.
Thermal effect
The thermic effect of food represents the energy required for digestion of food and may represent fewer calories.
Resting metabolic expenditure
The resting metabolic expenditure represents between 60 and 75% of total daily expenditure is the energy that the body uses to maintain basic life functions. As much as this is the biggest factor of energy consumption in recent years has studied how exercise can influence this. The resting metabolic expenditure is influenced by total body mass and muscle mass, so that in recent years has increased the interest in analyzing how weight training affects this spending and therefore control body weight.
Muscle Mass
Muscle mass is critical for the resting energy expenditure, several studies have shown that two people with the same weight but with different muscle mass, that may be more lean burn more calories than considered obese, so you can eat more amount of food without gaining weight. It is important to clarify that muscle mass spends a greater amount of energy compared with fat mass.
Energy expenditure during physical activity
The aerobic work spend more energy per unit time compared to weight training due to its continuous nature, it also generates a loss of muscle mass and a consequent decrease in resting energy expenditure, but instead work with weights increases both the strength and muscle mass and decreases slightly on the amount of fat.
If the goal is to lose weight by fat loss, aerobic exercise may work together with a restrictive diet, in this case is achieved by increasing energy expenditure at the expense of fat accumulated in the body, but this combination can not figure model by increased muscle mass. That is, there may raise some much desired perimeters such as the women butt, chest or arms in men with the aim of improving the aesthetics.
Suggestions
The most appropriate to achieve optimum weight loss with improved aesthetics by decreasing body fat and increase muscle mass, is integrated into the routine of training both the aerobic work such as working with weights or bodybuilding. The type of weight training that is recommended is typical of hypertrophy, sets of 8 to 12 repetitions to 70 or 80% of the load, and aerobic exercise must be of medium intensity, long duration and low impact.
And eat plenty of Veggies!
Dave