You want to train as effectively and efficiently as possible to lose weight as quickly as possible. But what are you doing well about? Is it better to use the cardio devices or do strength training? In this blog you can read everything about sports and losing weight.
Losing weight is difficult, especially if you want to lose weight permanently. A lot is written and said about how you can best lose weight, so that you can no longer see the forest for the trees. That is why it is important to understand the basic principle of losing weight:
Losing weight = creating a negative energy balance
You have a negative energy balance when you burn more calories than you consume. If you have a negative energy balance of 500 kcal every day, you lose 0,5 kg in a week. To lose 1 kg, you have to burn 7000 kcal more than you consume.
You can create this negative energy balance by:
1) Less kcal-rich to eat and drink
To lose weight you can achieve the greatest results in the kitchen: for example, you take a pizza and 2 bottles of beer, then these are such an 1300 kcal. However, if you opt for a healthy salad with a glass of water with lemon, then these are such an 300 kcal. With this you consume 1000 kcal less!
If you make healthy choices throughout the day, you will come into a negative energy balance much sooner.
2) Burn more calories with exercise and exercise
During an 60 minute workout you burn an average of such an 300-1000 kcal. This depends, among other things, on heart rate, intensity, age, gender and muscle mass. A very intensive workout where you burn a lot of calories is not always appropriate for your fitness level. For appropriate advice about exercise and losing weight and the correct training intensity, you can contact one of ours personal trainers.
If you go daily for a walk of 30 minutes, you can burn an 100-200 kcal with it each time. So these are already such an 700-1400 kcal per week!
3) Preventing your resting metabolism from falling
Rest metabolism is the amount of calories that your body burns at rest. When you lose weight, your resting metabolism will decrease as your muscle mass decreases. Because muscle mass is active tissue and these cells even burn calories when you sleep, sit or work.
You build muscle mass mainly through strength training. When you maintain or build muscle mass, your resting metabolism does not go down or even up!
When you lose weight, all daily activities cost less energy because you have a lower body weight. Carrying an 20 kg backpack on your back all day costs more energy than if you lost this 20 kg. When you lose weight it is therefore logical that you burn less and less.
You can compensate for this by exercising a lot and making sure you have extra muscle mass.
Conclusion
Depending on your heart rate (and therefore intensity) you may burn more calories during a cardio workout than during strength training.
However, if you do a strength training where you use recovery time between the exercises and sets, your kcal burn during a strength training is also high! However, if you do strength training in which you take passive rest between sets, your kcal combustion will be a lot lower.
The major advantage of strength training is the maintenance and / or building of muscle mass. This ensures that your resting metabolism remains high.
Our tip is: do strength training and use your recovery time between the exercises useful, for example by doing a circuit training to both burn a lot of calories and to keep your resting metabolism high.
At Personal Fit Club we are happy to help you further and provide you with a fit for your specific wishes and body. This way we can optimally help you with sports and losing weight and you achieve the best results. Contact us via the Contact page, or visit one of our 5 training studios.