‘Make the sweat and shed the fat’!!
Yes there is no magical way to reduce body fat other than exercise. A simple rule to reduce body fat is to burn more calories than you consume. Looks like simple logic right?? Not yet!! For example if one person is having BMR – basal metabolic rate ; meaning at rate which body burns fat at rest, is 2000 calories then to maintain the current weight he need to take at least 2000 calories . Approximately 3500 calories makes a 500 g of fat, so if he cut down 500 calories from his daily intake he would create a deficit of 500×7 = 3500 calories a week. Meaning at the end of the month he should be able to reduce 2kgs of weight. And if he continues it, he would be able to reduce 24 kgs a year, and then he might vanish within 3-4 years. But do you anything mentioned such as happened with any one??No And do you know why?? The answer is our unique digestion system, and a wonderful feature known as ‘starvation response’. Whenever we do not take the sufficient calories to maintain our weight, our system senses it and starts action against it.
In ancient times when man was not today’s cultured human being, rather was a living in jungles in situations where there was not fixed meal times or at worse when he was not be able to hunt for many days, to survive in such conditions the system is evolved in our bodies , which slows down our metabolism and prevents the food to be used for energy, and stores it as fat, so when food is not available the fat storage can help.
Our body can not differentiate between the starvation and forced starvation – dieting, so if you start dieting way below your maintenance level, your body will detect it and will respond by slowing down the metabolism. Eventually no fat loss at all. So if fat loss is your ultimate goal, then only diet can not help you, we always need another way to have calorie deficit, what else it can be other than “Exercise”??
Basically there are two kinds of exercises,
- Cardio vascular exercise
- Weight training exercise
Exercises like running, jogging, walking, cycling, aerobics are cardio exercise. cardio exercise are the one who burns the calorie and makes our heart muscles strong so heart is now more healthy and able to work better, so a person can live longer. Cardio exercise actually uses fat as a fuel , so longer you do your cardio, better you are able to shed off your fat. on an average 45-60 mins of cardio 3-4 times a week is sufficient to maintain heart health.
Weight training is the exercise where we use free weights or machines or our own body weight to train our muscles. while doing the exercise the muscles get microscopic tears, and after that when we take rest and have proper diet, the muscles are repaired and it increases in mass. The muscles being an active tissue, requires a lot of energy and in turn it burns fat. So if you have more muscles you are able to burn more fat. And don’t forget its muscles that give the shape and curves to body.
As we seen exercise boost up the metabolism so we are able to burn the fat at rest, even when we are reading a book or sleeping!!
So it’s better to burn the fat rather than starve it.
Eat healthy!! Stay healthy!!