Friends who want to lose weight or gain muscle should be familiar with the term "basal metabolism", and about improving basal metabolism, what we most often hear about is that muscle training can improve basal metabolism, thereby making weight loss easier, is this really the case?
Basal metabolism refers to the energy consumption required to maintain the most basic life activities of the human body.
This energy expenditure is mainly used to maintain the basic physiological functions of organs and tissue cells such as body temperature, breathing, heartbeat, blood circulation, heart, liver, spleen, lungs, kidneys, etc.
That is to say, as long as you are alive, no matter what you are doing, even if you are sleeping, this energy consumption is also continuing, and it also accounts for 60% to 75% of the daily energy consumption, which is the largest part of the energy consumption.
Do you want to spend more energy while falling asleep? Hey.
There is a sentence in the nutrition textbook:
Human lean tissue (including muscles, heart, liver and kidneys, etc.) is a metabolically active tissue, and its energy consumption accounts for 70% to 80% of the energy consumption of basal metabolism, so in the case of the same weight, the basal metabolism of thin and muscular people is higher than that of short and fat people.
Seeing this sentence, do you particularly want to train muscles to improve basal metabolism?
Muscle training can indeed improve basal metabolism, but the effect is often exaggerated.
Because in lean tissues, organs such as the heart, liver, spleen, lungs, and kidneys are the main force of energy consumption, and the energy consumed by muscles is only a little.
What about more?
1 pound of muscle consumes only 6 kcal per day when resting, while 1 pound of fat consumes 2 kcal of energy per day.
How much does building muscle increase basal metabolism?
Michael Colgan, an adviser to many U.S. Olympians, believes that after strenuous training, the maximum amount of muscle gained each year is no more than 3.6 kilograms, or the equivalent of 8 pounds.
What kind of hard work it takes to gain 8 pounds of muscle a year, I, the nutritionist, don't know, you can consult a professional fitness instructor. (If you read the article of the small partner understands, the discussion board message to share Oh.) ）
What the dietitian knows is that if you can maintain 8 pounds of muscle, you can consume an additional 48 kcal a day; but if you can't keep your mouth shut, eating 1 walnut or half an apple will consume more than 48 kcal of energy.
After reading the above paragraph, many friends do not think: instead of working hard to train muscles, it is better to control their mouths.
Friends who want to lose weight and become beautiful should not make such an easy decision.
First of all, the muscle training itself consumes energy, which is 100% helpful for weight loss; and often doing muscle strength training is not controlled so strictly compared with not exercising at all, which is more suitable for foodies who love to eat and want to lose weight.
In addition, if you only rely on the control of the diet to lose weight, it is easy to lose weight, it is easy to relax the skin, diet combined with muscle training, slimming down will be very tight, that is called good looking.
Also, lengthening muscles not only protects the body from injury when it moves, but also makes the bones stronger.
Relying on muscle training to improve basal metabolism, it really does not improve much; but muscle training is important for weight loss and health, so it is recommended that everyone practice muscles, you can lift dumbbells, do push-ups or pull-ups, you can also follow the coach to practice equipment.
The specific frequency is recommended to do 2 to 3 times a week for 20 minutes each time, and it is carried out every other day.
This is because the process of training is the process of muscle cell damage, the process of muscle repair is the process of growing muscles, and practicing every day affects its repair, and practicing every day is also easy to cause fatigue and injury.
Then personalized training plan please consult a professional fitness trainer, nutritionist wants to remind is: you do not diet, staple food, protein must be guaranteed, eat enough to eat well, otherwise the muscle may not grow, but also may lose it.
For specific how to eat, please refer to the article Healthy weight loss depends on this set of methods and recipes (hurry up and collect it).
The protein in this recipe is equivalent to eating 1 egg, 2 boxes of sugar-free yogurt, 25 grams of soy products (50 grams of dried tofu or 100 grams of northern tofu), 100 grams of livestock and poultry meat, and 80 grams of fish and shrimp.
Whether it is male or female, whether it is fat loss or muscle gain, it is basically enough, at most you add an egg, if you still can't eat enough, although rest assured that it is good to increase the staple food.
Because this recipe is 2 servings per meal, which is equivalent to about 130 grams of cooked rice, it is basically enough for women, but it is too little for men, and too little carb is not conducive to growing muscle.
Regarding the improvement of basal metabolism, today I will tell you through this small point.
More such as water, coffee, tea, energy drinks, peppers, eating less and eating more meals, sleeping can not improve the basal metabolism? Many friends eat enough basal metabolic energy every day to lose weight, is it okay? Tomorrow the article continues to talk.
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