By Dr. Neeraj Mehta (Ph.D. Human Biomechanics & Alternative Medicine)
Most people nowadays enroll in fitness programs, either to combat a sedentary lifestyle or obesity or to gain weight in order to obtain the “lean muscle look,” while others simply want to keep fit and healthy. We commonly hear “CUT DOWN ON YOUR CALORIES” as a means of achieving this. Let’s define calories first before we go any further. A calorie is a type of chemical energy that our bodies need to carry out daily duties and to assist our internal organs in their functions. As a result of these various chemical activities, the human body consumes calories even when at rest or asleep. Remember how hungry we were during our exams when we were kids? We were still burning calories at the moment, so we felt this way. We’re all aware that the food we eat contains calories from a variety of sources, including carbs, proteins, and fats, with fat having the highest calories (9kcal/gm), followed by carbohydrates and proteins, each with 4kcal/gm. What happens if we consume more calories than we need in a day? It is deposited as fat in our bodies. Then there are the bells wailing, “calories, calories, calories!” So we limit our calories and go for a run, and the weight seems to come off, but we can’t seem to get rid of this awful fat store.
“Are you buying FAT or are you truly buying calories?” is the big question. So, what’s the big deal here? Consider a scenario that many of us have seen: two individuals of similar weight and height who appear to be radically different despite consuming about the same amount of calories. The one who is still visible appears to be slightly leaner than the other. What exactly is the rationale behind it? THE CONTENT OF THE BODY FAT The reduction in calories, generally known as “fat loss,” is the real change in their bodies’ appearance.
I’m not talking about remaining in shape while eating all the brownies and sodas. The “fat loss,” rather than the calorie reduction, is the most essential factor. Yes, the calorie restriction can help you gain weight, lose fat, and improve your appearance. How do we get the ideal photo of maximal fat loss, which will undoubtedly result in calorie burning and the preservation of lean muscle tissue, resulting in strength and body toning? Effective exercise and a nutritious diet are the solutions. To grasp the importance of efficient exercises, one must first appreciate their two types: cardiovascular or aerobic training and weight training or resistance training.
Aerobic training uses oxygen and is performed at a low intensity for a long period of time. The requirement for oxygen is met by involuntary breathing, which meets the energy requirements of cardiovascular sports such as walking, jogging, marathons, and dancing. We do burn calories and eventually shed weight and fat, but we also lose a lot of muscle in the process. As a result, we have thin skin, which is a scary concern. It’s because our systems use glycogen stores for the first 10 to 15 minutes of any aerobic exercise, then about 20 minutes later, our bodies start breaking down fat cells (stored in our adipose tissues) to provide energy. This approach may take a long time to see an obvious fat reduction, and we’ll see that the total calories expended are five times lower than if we had to practice intensively and work our muscles to their full potential for the same amount of time as the cardio system.
In this case, we perform anaerobic exercises. These refer to resistance in the form of weights, for example, for muscle building and fat burning. Weight training, sprinting, and weight utilization is all options. Because the body relies on energy without oxygen, these activities can last from seconds to minutes. It improves muscle and strength. You should also try to increase your muscle-to-fat ratio because fat burns are more efficient here.
The fat-burning technique is quite effective. As previously said, our bodies always use calories, but this form of training dramatically enhances our metabolism, resulting in more calories being consumed even while we are at rest. This is because our muscles use fat to recuperate and repair themselves after activity. Aerobic activity will not assist you to burn fat in the next 24 hours, however, a rigorous workout would. Our bodies are not droopy, but toned and attractive, which boosts our confidence and makes us feel wonderful.
Now, I’m not suggesting that aerobic workouts be eschewed; nevertheless, as previously indicated, they must be successful. It increases blood circulation, lung efficiency, oxygen intake, heart problems, blood pressure, and diabetes control. Aerobic exercise has a big impact on your body. It also aids in muscle performance development. As a result, while including cardio in your training program, you must practice high-intensity workouts to burn the most fat and calories. There are a variety of strategies to achieve an all-out sprint, such as using heavier weights that won’t enable you to go past 5 to 6 reps or moderate weights with a maximum repeat time. Another good strategy is to take fewer breaks between sets.
The intensity of workouts and the energy needs rise when it comes to eating. So, how do we meet this energy demand? Without a doubt, it will enhance calorie intake!! After a strenuous workout, our bodies require calories for recovery, muscle fiber repair, and energy replenishment in order for our organs to function effectively. While keeping their appearance, athletes, endurance athletes, and dancers require significantly more calories. Consider Hillary’s transformation into a millionaire child. We know she consumed twice the amount of calories as that chiseled and powerful dude. This is why keeping track of your calories and activity level is crucial. Calories are not the enemy. Excess calories, like anything else, are bad for our bodies. Finally, it requires 7 calories to sustain 1 gram of muscle on your body, whereas it just takes 2 calories to maintain 1 gram of fat.
Calories are essential for gut fat loss! Pick the right food at the right moment.
IT’S SIMPLY FAT BURNING, BUT YOU MUST FIRST UNDERSTAND YOUR MIND.
Read more on the related topic in the links below:
https://www.womenshealthmag.com/weight-loss/a19995677/burning-fat-or-burning-calories/
https://livehealthy.chron.com/differences-between-burning-calories-burning-fat-7367.html
https://www.prospectmedical.com/are-you-sugar-burner-or-fat-burning-listen-your-body-0
https://www.verywellfit.com/body-into-fat-burning-machine-1231548
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
https://www.active.com/fitness/articles/how-does-your-body-burn-fat
