Building and maintaining muscle is very important because the stronger you are the harder you are to kill. Not just by other people, animals and natural disasters but by disease, complications from old age like falling, osteoporosis, high levels of cholesterol and blood pressure.
For Weight Loss
Another reason is the increased calorie needs of the body to maintain muscle mass. At rest muscle burns around 16kcal per Kg and a whole lot more whilst exercising (varies by what exercise you are doing). Thats over 3 times the amount of calories burned at rest than a Kilogram of body fat and many many times more whilst exercising as muscles are used to move the body and fat is just a burden.
If you are looking to lose weight having more muscle helps you burn more calories. Also the type of training needed to build and maintain muscle and strength levels burns more calories in a time efficient manner compared to steady state walking or other low impact forms of exercise.
Being strong and powerful allows you to do all the things in life that are meaningful to you; even if your activity doesn’t necessarily rely on absolute strength it guarantees you will be able to do it for longer and more often. When life throws you a surprise you will be better equipped to handle it as you will be stronger mentally and physically if you have trained for strength previously.
How To Obtain Muscle
Use mechanical tension. Which is moving through an exercise in a controlled manner, always under tension mean always under control.
When squatting most beginners release tension in their gluten and quads dropping them to the bottom of a squat, switching those muscles back on to catch them at the bottom. In 90% of the movement there is no control so increase the chance of injury and at the bottom of the squat the muscles have to work maximally to stop and reverse the movement. This will lead to greater muscle soreness than usual that can be shocking in the beginner and decreased results for building muscle and strength.
Instead beginners should squat with tension on the way down by descending slowly and allowing the whole muscle to be worked.
For building muscle with the squat I recommend a 3 seconds descent (eccentric phase, meaning lengthening muscle contraction), one second pause at the bottom and 1 second to return to standing (concentric phase, meaning muscle shortening contraction)
You can apply this methodology to press ups, lunges and many other exercises and if you would like to know more please send a message through the site.
Move with tension throughout your workout and your day to become stronger, more toned and increase muscle mass. This will increase your quality of life and reduce the chances of developing the following diseases and ailments.
To learn how to lift weights correctly and safely please contact me through this websites contact form https://www.gradybpt.com/contact.html
I have been training people for 10+ years now for weight loss and people are still stumped as to why they can destroy themselves in their workout and pay a premium for “the best gym in Edinburgh” but still get no results
The answer to the blank in the title is “controlling your nutrition”
You can be doing everything right during your workouts and lifestyle but if they are only 15% of the equation, results will be hard to come by. Don’t believe me? Then how do those FAD diets work?
Usually they only work in the short term as.
Hormones effect weight loss
After a little research we will all know that if we eat carbohydrates then insulin is released. Insulin is one of the bodies most powerful and fast acting growth hormones. It will sure help you grow muscle but it will help fat cells increase fat storage too.
Thats why one of the most popular ways of losing weight is to cut out carbohydrates completely from the diet. This only works for a short while for the majority of people. See below for why.
With a drop of leptin levels from severely restricting carbs you will get a decrease in fat burning and this usually is partnered with decreases in physical activity as the hormones created by the thyroid are reduced also as a result to no carbohydrate input.
This explains how you can be on a severely restricted diet and see great results for the first few weeks and then stagnate later on.
Your body has many mechanisms of burning or storing fat and most of them are food related.
Even overconsumption of some of the more modern health foods can cause change in hormone profiles that have a negative impact on weight loss. These are Organic crisps, gluten free products (especially sausages), most vegan deserts and soy products.
How much food and what kind can dictate if fat is going to fall off you or accumulate.
How to eat and how to workout for weight loss
Eat as close to natural and as diverse as possible inside your calorific window. Have a cheat meal once per week but make sure you don’t go over your daily calories. I personally stick to Paleo as much as possible as it guarantees no processed foods and contains some carbs in the form of fruit and potatoes that helps me fuel my workouts.
Find the best personal trainer in Edinburgh you can for your circumstances. I am a weight loss specialist and this is the kind of programme that my clients follow and succeed with over and over again.
Learn to lift HEAVY
Under the careful eye of a personal trainer it is perfectly safe for a complete beginner to start learning to lift heavy (relative to your current strength levels)
Why? It will improve your glucose and insulin sensitivity levels which is very common in overweight individuals. This means your body is more efficient at using blood sugar for exercise and daily movement so there is less chance at turning it into fat, and it makes your body more likely to break down fat, turn it to sugar and put it back in the bloodstream for use during exercise.
Working on diet and lifting heavy can help reverse type 2 diabetes, it’s that effective. Not to mention from losing weight and getting stronger and more toned you will feel an increase in confidence and wellbeing.