|
MAINTAINING METABOLISM WHILE LOSING
WEIGHT
- Normal weight loss is 75% fat and 25% muscle (not
counting water loss) Crash dieting causes more of the weight loss to
be from muscle and less from fat (50/50)
- Every one pound of muscle lost DECREASES metabolism
by 35 calories. So 10 pounds of lost muscle DECREASES it by 350
calories!
- Every pound of muscle gained INCREASES metabolism
by 35 calories. So 10 pounds of gained muscle INCREASES metabolism by
350 cals!
- One day a week of resistance training PREVENTS
muscle loss as you lose weight so what you lose is 100% from fat.
- Two days a week of
resistance training builds muscle. (One
day a week if it’s with a trainer!)
- Muscle weighs 2-3 times more than fat but takes
up 1/3 the space. So you may weigh the same on the scale but can wear
smaller clothes AND you have a better metabolic rate. (You can eat
more)
So what do I need to do?
- 8-10 different exercises
- 8-12 repetitions (rep number 12 needs to be
tough)
- 1-2 sets (3 is not necessary)
1 set- 70-75% of the muscle building benefits
2nd set 90-95% of the muscle building
benefits
so the 3rd set only gives you the last 5-10%
This is about a 20-25 minute workout and can be done
using weight machines, dumbbells, resistance bands, physio/medicine
balls, or just using your own body weight for resistance.
- Just to sit there on our body, 2 calories are
burned to maintain one pound of fat. So to maintain 10 extra pounds of
fat only takes 20 pathetic calories a day.
- Just sitting there with 10 new pounds of muscle
will increase our metabolism by 350 calories!
|
