Can we lose weight with exercise
At present, this is very normal for people who want to lose kilos think the first thing to lose body fat is going to the gym ... In reality, helps us this type of activity to lose fat?
Net caloric intake
Suppose you weigh 82 kilos and walk for 45 minutes at a moderate speed of 5 miles per hour. On average, you consume about 220 calories. But that does not take into account the calories you burn in other activities, let's say 105 calories if you were sitting and writing. This means that your walk only 115 extra calories consumed. Not much, really. If you walk faster 6.5 km. per hour will burn about 290 calories in 45 minutes, 185 more than sitting at a desk.
The high-intensity exercise burns more calories per minute, of course, that the low intensity. During prolonged exercise at low intensity. comes from a higher proportion of fat calories (50%) than during intense exercise (40%), but as you consume more calories during intense exercise, ends up burning more fat. Low intensity exercises can burn calories and fat that you want the 1st lose, just make them longer.
Boosting the metabolism
Obviously, exercise burns calories, but not so obviously, when you finish it continues to stimulate the increase in metabolic rate for several hours. Your metabolic rate is the rate at which your body uses its energy, ie, the number of calories burning in a given period, either at rest or in activity. However, unless you make long and intense exercise, the temporary boost to the metabolism is not much. According to a recent study, the residual effect of light exercise may be just 5 or 10 calories, the moderate exercise , 10 to 35 calories, the vigorous exercise, 180 extra calories. Normally, when you exercise, your base metabolic rate, or basal metabolic rate is low. But if the exercise you build muscle while losing fat, you override this low and even may encourage their increased basal metabolic rate, even slightly.
Many people fear that exercise will increase your appetite ... and burn calories with exercise will be more than offset by the extra food they eat. There is some evidence that most people who do moderate exercise, tend to eat more or less the same or slightly more than they eat if you did the exercises. Although athletes who exercise vigorously eat much more than if they did, the extra calories rarely exceed their increased energy expenditure. But studies on appetite and exercise have not been consistent in their results. many variables (frequency, duration and intensity of exercise, amount of fat stored in the body, metabolic rate, amount and type of food available, and also psychological factors. Moreover, studies cones can not register the body's adaptation process to a plan for long-term exercise.
Vs. muscle mass. body fat
Even if you eat more to compensate for the calories you burn and in this way their weight remains the same, it is possible that exercise done regularly give more slender physique, or at least more in shape, build muscle and eliminate the fat.
Amount of overweight
Most studies have found that the exercise is not accompanied by a diet has a significant effect, but limited, body weight. If you are looking down 4 or 5 kilos, exercise alone may do the trick for a while. But if your excess weight is considerable, those 4 or 5 kilos may not mean much. In addition, people who are very overweight may need months to be physically able to exercise at a level that burn fat in a significant amount.
If you are trying to lose weight, exercise more help. But most studies evaluating the role of diet (ie, reduced calorie intake) and exercise for weight loss, have found that the greatest benefit comes from the diet. To reduce Grs 4.5 , you would have to jog 6.5 miles a day for a week. For most overweight people, the exercise would be tougher, at least at first. But combining the two things could be as easy as: jogging four miles every other day and reduce daily calories to 250 less, you lose the same 4 or 5 kilos per week. Adding exercise to a low calorie diet not only burn more calories, but also prevents loss of muscle and metabolism drop b assaults that usually accompanies dieting.
For sensible people
Of course, exercise has other benefits such as stronger bones, better control d blood sugar, higher levels of "good" cholesterol and a greater sense of wellbeing.
It is an excellent way to maintain weight loss and prevent future increases
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