Strength eats fat
Many people are still under the false impression that only steady extensive endurance sports will get you the body of your dreams. This is proven to be a misconception. A combination of strength and endurance training together with a protein-rich diet is the key to success here. In the following article I will primarily focus on the training components.
The principle is fairly simple: the muscles convert chemically stored energy from free fatty acids, proteins, and carbohydrates into mechanical energy. The more muscles we have the more energy we spend in the form of calories. Thus, the key to success is building more muscle mass. Calorie consumption is composed of the so-called basal metabolic rate and the active metabolic rate. The basal metabolic rate denotes the amount of calories that our body needs simply to maintain its basic functions like breathing, digestion, etc. This value is not only depend on height, weight, sex, and age but also muscle mass. The active metabolic rate in contrast is determined by physical activity. So if we increase both values we also increase our calorie consumption. This means that even during sleep, without any activity, we burn more calories. The basal metabolic rate of an adult amounts to 1 kcal per kilogram bodyweight per hour on average. Every kilo of muscle burns roughly 100 kcal per day.
fatburning vs. catabolism of fat
This plays a major role if you want to reduce your bodyweight, or, what most people probably mean when they talk about reducing their bodyweight: reduce your body fat. Body fat is basically just stored energy. So the body fat percentage goes up when we consume more calories that we burn over a longer period of time. Thus, if you want to reduce body fat it would mean that you have to spend more energy than you consume. For the body only uses body fat as an energy source during training when the energy consumed in form of food is already spent. In addition, the body needs a certain amount of time to go back to its ‘normal’, idle state. Now the so-called ‘afterburner’ effect comes into play. It denotes an increased metabolic activity after intensive physical stress. The ‘afterburner’ effect accellerates the fat burning process and even after the workout our body still burns more calories than usual. Intensive strength training provokes a 80% higher afterburner effect than extensive endurance training. After intensive strength training the body needs up to 3 days to return back to its homeostasis, i.e., return back to its ‘idle’ state. Therefore, when we use our muscles intensively on a regular basis it has positive effects on the physical processes of our body. Diets, however, without accompanying strength training harm our bodies. We will still lose fat but we will also lose precious muscle mass since the body uses up proteins for energy generation. So keep in mind: a conscious & balanced diet plays a major role as well.
To summarize: protein is an essential building material of the body. Accordingly, a constant and sufficient protein supply is critical to repair, maintain, and build muscles, tissues, and the immune system. If not provided with the needed amount of protein and energy the body starts using muscles as an energy source. To permanently lose weight and to achieve the body of our dreams running alone isn’t enough. The best results our customers at the move-better institute achieve come from intesive strength training in combination with intervall training and a low-carb diet.
Let’s go, let’s fit that fat!