Body weight loss can always be done using various methods. Some people try to lose weight quickly by using a strict diet and others by exercising for hours and even severely reducing the consumption of macronutrients. At times, these methods may not be effective or may cause harm to the body. The most important issue that is very important in losing weight is the patience and perseverance of the people. If you are trying to lose weight for the first time, you should stick to certain commitments. In this article, we will discuss the ways to lose weight with bodybuilding exercises from the site Kalvarzish. Continue to be with me so that we know how much we lose weight with bodybuilding.
Lose weight with bodybuilding
One of the best ways to burn fat and burn calories is to use bodybuilding exercise. Weight loss with bodybuilding will be possible by following some points including proper diet. Many athletes burn fat and burn calories while building muscle. For this reason, this question always concerns their minds whether weight loss should be done before or after muscle building. Before we go into the topic of weight loss with exercise and bodybuilding, it is important to know what is the time when we will lose weight. Some people lose weight they know only one number on the scales, for example, a person who weighs 100 kg may want to increase his weight to 80 kg, and when this number is fixed, he may not perform exercise for any reason, and this may cause an increase again. be weighed On the other hand, if your goal is only one number on the scales, you may not know specifically whether your weight loss is due to muscle or fat loss, so it is important that people do not lose their own muscle. In general, if you are overweight and have excess fat, you are an endomorph may be The best recommendation of black exercise experts is that first you should lower your body fat percentage and then start building muscle. For this, according to the teacher, you must take a proper diet and start burning fat.
Weight loss with bodybuilding
Now we want to know if we can get closer to the goal itself, i.e. slimming, when we use aerobic exercise equipment. Fortunately, today in many sports clubs or home gyms, there is the possibility of using different types of aerobic products in different models. It can be safely said that the performance of these bodybuilding machines for fat burning and weight loss is known as one of the fastest methods. We will briefly introduce a few models of these bodybuilding machines to you.
Tardmail
Tirdamil is one of the aerobic products that can be used in gymnasiums and sports clubs. By walking or running at a treadmill as well as adjustable speed, it is possible to burn calories and burn fat together with muscle building. To burn more fat, definitely practice it for 30 minutes a day, and for better results, you can use treadmills that have the ability to incline.
Rowing machine
Rowing machine is also one of the most popular sports equipment in sports clubs. This device is a silent killer of excess fat in the body, which in addition to increasing blood circulation and heart rate leads to maximum fat burning in the body.
Fixed bike
Another aerobic product that can be defined as a suitable product for fat burning is the bicycle. These products will increase the level of oxygen in the blood and increase the blood circulation by increasing the heart rate, and in addition, you will increase the metabolism and eventually burn fat. Among stationary bikes, spinning burns the most calories. For fat burning, exercise for at least 30 minutes with varying degrees of intensity. In case you need to buy various types of household bicycles or club bicycles in different models.
Eliptical
This product is also known by another name because of its space. One of the benefits of this device will be
fat burning in all parts of the body. Ellipticals are available in home and club types and will burn the most
calories and also put less pressure on the knees compared to the treadmill.
Weight loss with bodybuilding
There may be a notion that weight gain may lead to weight gain by bulking up the muscles. While such a concept is completely wrong. Losing weight in general can lead to weight loss and body proportions, and beyond that, it can increase bone stability and increase metabolism. Note: According to scientific research in the American Health and Sports Magazine, it is estimated that you will burn about 15 calories of energy per kilogram of muscle tissue; Therefore, 20% of the energy burned in your total body will be associated with muscle. Note: Car dumbbells and weights increase the metabolism of the body, so when the metabolism or the fuel is high, the burning of fat starts, and for this reason, obese people can go to exercise with dumbbells or bodybuilding weights without fear. Even when you’re not exercising, your muscle mass needs fuel, and this increased metabolism causes more calories to be burned throughout the day.
How much weight can we lose with bodybuilding?
Since bodybuilding is one of the best ways to lose weight permanently and in proportion. Therefore, you should exercise in a targeted manner and for weight loss, go for more aerobic exercises and weight training. As long as you persevere in the exercises and practice a healthy diet, you will achieve your goals. Exactly how much weight you lose with bodybuilding depends on the type of activity you are doing; But according to standard exercise, a single abbreviation called MET or Metabolic will be considered.
When you are at rest, your body continues to work at 1 MET, in other words, 1 calorie per hour; But when you work with dumbbells or body weights according to your ability while your weight is around 70 kg, you burn around 200 to 400 calories per hour. Please note that these numbers are approximate and are defined based on standards, so several other factors may be influential in calculating calorie burn or weight loss.
Ways to lose weight with bodybuilding
Since it can be tough and difficult to find ways to lose weight through exercise, but if we adhere to the principles of exercise, then the elderly will have an easier time. In the following, we will introduce some of these basic weight loss solutions to you dear ones, so that you can be less difficult. Please keep in touch with us.
Abstinence from a strict diet
Maybe you wrongly imagine that the less you eat, the more you will lose weight, while this will not only harm your health, but because without a program, you will not be able to have the necessary ability to exercise; Therefore, do not overdo it in your diet and use nutritious materials such as carbohydrates, fats and proteins in the right amount. Be careful, the intake of macronutrients is different for every body type. In summary, pay attention to the following points.
1.If you are overweight, carbohydrates should be kept between 10 and 40 percent of the total calorie intake. Protein should be 50 percent and fat between 15 to 45 percent.
2.If you are losing weight, carbohydrates should be between 30 and 60 percent of the total calorie intake and protein should be around 25 percent.
3.If you have a muscular body, a carbohydrate intake of 20 to 50 percent of total calorie intake is appropriate.
Replenish energy after exercise
Note that one of the most important tasks for weight loss is the fuel needed by the body after exercise; Because after fatigue, the body needs to provide the lost energy for the muscles and also their growth. Therefore, if you look for fatty and high-calorie foods after exercise, your exercises will be useless.
Be determined in your goals
Unfortunately, many people may want to complete a weight loss program only for a few weeks or a few months, and after a certain period of time, stop doing this for any reason. Do not reach the loss. Remember that commitment to your goals is the real key to your success. Try to exercise and have a healthy diet every day.
It is best to have a support system in exercise
If your intention is to exercise and lose weight, don’t be hopeless and don’t continue doing it alone because you might get discouraged in the middle of the road. Better get yourself an exercise partner. Ask friends or family members to help you in this direction.
Exercising is not just for the club
Believe that you don’t necessarily need to join a gym to lose weight using bodybuilding techniques. It is enough to refer to the articles on the website, read the instructions listed and apply them.
Try not to use scales too much
Scales are correct in that they show you a certain number, but if we want to use scales all the time and check our own weight, it will definitely be a mistake. Weight loss and calorie burning with bodybuilding may be so slow depending on your body type that you don’t even notice the weight loss on the scales.
The effect of bodybuilding on women’s weight loss
For women, starting bodybuilding exercises to lose weight and lose excess fat may be daunting or difficult. Perhaps you have tried many aerobics, zumba or even pilates classes, but you have come to the conclusion that you should go for bodybuilding. In addition to weight loss, bodybuilding exercises for women will have many other benefits, including safety and the removal of some mental problems such as depression, but we only recommend weight loss here. Due to the low level of testosterone hormone in the body of women, their muscle mass is less than that of men and they are naturally more bony; But their muscles will be firm and happy with bodybuilding exercises.
Dear ladies, when they start bodybuilding exercises, their metabolism is higher and this will increase the fat burning process in them. According to research conducted at the University of Massachusetts, America, if women perform bodybuilding exercises for about 3 days a week for a period of about 2 months, they can experience about 2 kg of fat burning. On the other hand, continuous muscle building even in sleep and calorie burning is done at a lower rate. If dear women use aerobic products in their bodybuilding exercises, they can burn fat above the standard and at the same time maintain their muscles.
The effect of bodybuilding on weight loss in men
As mentioned, the physical physique of men and women is completely different. Men have more muscle mass and this causes them to experience a better and easier calorie burning rate. Men, if they want to experience weight loss using bodybuilding exercises, they should first pay attention to a proper diet. Some exercises, including dumbbells, if included as part of your daily bodybuilding program, will improve fat burning in the body. Men should have at least 12 to 16 weeks of patience for fat burning so that they can observe the results themselves. Lateral rest and recovery must also be included in the exercise program.
How long does it take to lose weight with bodybuilding?
Perhaps one of the most common questions that athletes ask their coaches or professional friends is how long it takes for their body to lose weight using bodybuilding exercises. In this section, we will briefly mention this topic. Many athletes should exercise at least 60 to 90 minutes a day to lose weight. According to the standard exercise program, it is better to have about 200 to 300 minutes of exercise per week, that is, about 3 hours or more, and the minimum amount of exercise time should not be less than 30 minutes. Of course, this period varies according to the program, but it should not be less than these numbers. If you include aerobics in bodybuilding exercises, it is better to exercise about 150 minutes per week and about 20 to 30 minutes daily.
How many calories does an hour of exercise burn?
Perhaps the question of many of you is how much fuel will the body burn during an hour of exercise. To be precise, how many calories we burn in 60 minutes depends on several factors. Naturally, the heavier the dumbbells and weights you use, the higher the intensity of the exercise and the more calories you will burn. Long-term, short-interval natural exercises are very effective in increasing muscle mass and increasing metabolism. As we explained in the middle of the article about metabolism, the more bulky your muscles are, the higher the metabolism will be, and this will increase the rate of calorie burning.
According to the standard, if you start exercising for an hour a day, you may burn about 300 to 500 calories. Conversely, overweight individuals may have a more variable calorie burn rate; But this index for people with a thin body will be around 70 to 80 kilos, which of course, one of the most important factors that could be involved in this comparison is the height of people, but the best weight should be considered first and then the calculations will be done.
Is it possible to lose weight quickly with bodybuilding?
If you feel that your search for weight loss is futile and you are tired, the good news is that you have many options at your disposal to experience rapid weight loss. We don’t want to talk about strict diets, long hours of exercise, and nutrient deficiencies. Instead, we introduce techniques that will speed up your weight loss.
Eat food at different times
Consider fasting. Although these people eat only two meals during the fasting process, they burn fat throughout the day. Also, if you are looking for fat burning during exercise, never skip your meals, but try to eat less than your daily intake and at different intervals.
Try to take advantage of the exercises
Assume that you are exercising with a bicycle, as you are doing this aerobic exercise. If you want to increase your speed, it is better to add dumbbells to the exercises.
Use of bodybuilding supplements
One of the things that helps to reduce fat and increase calorie burning in the body is the correct use of exercise supplements. Bodybuilding supplements promote fat burning along with a healthy diet. Be sure to start taking it completely under the supervision of a nutritionist or nurse yourself. Also, some other strategies such as not consuming alcohol, having enough sleep and reducing stress and drinking plenty of water can help in losing weight quickly in bodybuilding exercises. An attempt has been made in this article to describe various ways of losing weight through bodybuilding, but what is most effective and will help you reach your goals, is the persistence of exercise and motivation. Before making any decision to lose weight, first strengthen your motivation.