The desire for a healthy and fit body is a journey that many of us embark on. But despite this initial desire, implementation is often a labyrinth of information dominated by a variety of training methods and diet plans. This journey is about more than just a number on the scale or the occasional workout - it's about understanding and long-term change in our thinking and behaviour. In our article, we delve deep into the science behind fat burning and muscle training to show you an effective and sustainable concept for successful body transformation.
Understanding the science of fat burning
Before an effective strategy can be put in place, it is important to understand how the body actually burns fat. Fat burning is the process by which the body converts fat into energy. Basically, the body needs a negative energy balance, which means that you should consume fewer calories than you burn. This deficit forces the body to rely on energy in the form of fat cells.
To better understand the process of burning fat in action, let's consider a specific example of daily calorie consumption. Let's say Anna, a 30-year-old office worker, leads a largely sedentary lifestyle and weighs 70 kg. Your basal metabolic rate – the amount of calories your body needs at rest to maintain vital functions – is around 1,400 calories per day. With her light office work and short walks during her lunch break, Anna could consume a total of around 1,800 calories per day. To achieve a negative energy balance and burn fat effectively, she should try to limit her daily calorie intake below this value, ideally in a way that is high in nutrients and low in empty calories.
How many calories does my body need every day?
Various formulas can be used to calculate the basal metabolic rate of calories, i.e. the amount of energy the body needs at complete rest to maintain vital functions such as breathing, heartbeat and cell growth. The Mifflin-St Jeor equation is considered one of the most reliable methods for adults and is as follows:
Gender | formula |
Men | (10× weight in kg )+(6.25× height in cm )−(5× age in years )+5 |
Women | (10× weight in kg )+(6.25× height in cm )−(5× age in years )−161 |
This calculated value gives an approximation of the energy requirement in calories per day at complete rest. In order to determine the actual daily energy requirement, this basal metabolic rate must be multiplied by an activity factor that reflects the lifestyle and level of physical activity.
How do I calculate the activity factor
This table serves as a guide to determine the activity factor that adjusts basal metabolic rate (BMR) to daily movement and exercise levels. It is important to choose the level that best reflects daily activities to ensure accurate adaptation of nutritional needs to lifestyle.
Activity level | Description | multiplier |
Sedentary | Little or no exercise, office job | 1.2 |
Mildly active | Light exercise/sport 1-3 days/week | 1,375 |
Moderately active | Moderate exercise/sport 3-5 days/week | 1.55 |
Very active | Intensive exercise/sport 6-7 days a week | 1,725 |
Extra active | Very intense exercise/sport, physical work or training twice a day | 1.9 |
To support Anna's goal of negative energy balance while ensuring her diet remains nutritious and balanced, the following meals and snacks could be considered. This table provides an overview of a possible daily food intake, aimed not only at optimizing calorie consumption, but also at supporting Anna's health and
to promote well-being.
Have a good meal | Description | Calories |
Breakfast | oatmeal with fresh berries and a dollop of Greek yogurt | 350 |
snack | A handful of almonds | 100 |
Midday | Mixed salad with chicken breast , quinoa , avocado and a vinaigrette | 500 |
snack | An apple with a tablespoon of peanut butter | 150 |
Dinner | Grilled salmon with steamed broccoli and sweet potatoes | 500 |
These meals are carefully selected to provide a comprehensive diet rich in proteins, healthy fats and complex carbohydrates, while helping to keep track of Anna's daily calorie consumption. By incorporating such nutritious and filling foods into her daily routine, Anna can effectively manage her energy balance and contribute to her long-term well-being.
Muscle training for sustainable weight loss
Muscle training and strength training are essential parts of any weight loss program. Muscle is a metabolically active tissue, meaning the more muscle you have, the more calories you burn, even when resting. Strength training, which focuses on building muscle strength and size, is critical for increasing basal metabolic rate, resulting in higher calorie burning around the clock.
The “after burn effect”
A key phenomenon in this process is the so-called "after burn effect" or, more technically, the Excess Post-Exercise Oxygen Consumption (EPOC), which plays a central role in burning fat after exercise. This effect is reflected in the body's increased oxygen intake after strenuous activity. After an intense strength training or workout session, the body continues to use oxygen at a higher rate than normal to replenish energy reserves depleted during exercise, repair muscles, and return to its pre-exercise state. This process requires additional energy, which the body obtains by burning fats and carbohydrates, resulting in increased calorie consumption even after the workout is finished.
To further optimize the "after burn effect" for fat loss, it's crucial to incorporate specific types of exercise into your routine. High-Intensity Interval Training (HIIT) and targeted strength training stand out as particularly effective methods. HIIT alternates between short periods of intense activity—like sprinting or intense cycling—and periods of lower intensity or rest, while strength training focuses on lifting weights and resistance exercises to increase muscle strength and promote muscle building. Both approaches not only maximize fat burning during the workout, but also enhance the “after burn effect” after training.
Remember that the intensity and duration of your workout can significantly affect the size of the "after burn effect", highlighting the need for a balanced and well-structured training plan tailored to your body's capabilities and goals. We understand the science behind effective weight loss and are dedicated to supporting you on your journey to your fitness goals with expertise and empathy. Let us support your sustainable weight loss journey with tailored training plans that prioritize building lean muscle mass and strength for long-term results. Together we can make a positive change in your health and well-being. So let's get started today!
Increase fat burning with sleep and rest periods
The rest phases after your training are just as important. Adequate rest is crucial for muscle repair and recovery so that your body can fully reap the benefits of the “afterburn effect.” It is recommended that each muscle group be given at least 24 to 48 hours of rest before being used again in training. This strategic approach to exercise and recovery ensures you're working with your body's natural processes for optimal fat loss and muscle growth, while prioritizing your well-being and health.
Getting enough sleep into your fitness regime is also an often overlooked but crucial part of muscle training and fat burning. A good night's sleep not only rejuvenates your body, but also plays a central role in muscle regeneration and fat loss processes. During deep sleep, your body undergoes repair and growth processes that are enhanced by the release of growth hormones, which are essential for building lean muscle mass and burning fat. Additionally, getting enough sleep helps regulate the hormones that control hunger and appetite to prevent overeating and support your weight loss goals.
Our approach emphasizes the connections between sleep, muscle training and fat burning and advocates a holistic view of health and fitness. By prioritizing rest as much as your active workouts, you'll pave the way for a stronger, healthier body and more effective weight loss. Remember, your journey to wellness is unique, and we are here to provide you with the expert support and compassionate guidance you need every step of the way.
Conclusion
In summary, your health and fitness journey is a testament to the strength and resilience within you. It's not just about losing weight or gaining muscle; it's about nurturing your well-being, understanding your body's needs and promoting a holistic balance that brings you closer to your goals. Remember, every step forward, no matter how small, is a victory. We are here to support you with expert advice, tailored strategies and a compassionate understanding of the challenges you face. Your journey to wellness is unique, but you are not alone on this journey. Your best
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