I think there are many people who want to go to the gym and lose weight for the summer. However, I don’t know what kind of menu I should do at the gym, so sometimes I can’t keep going to the gym. This time, we will introduce a menu that allows you to effectively lose weight while training your entire body.
What you need to know to lose weight beautifully
A diet with only dietary restrictions will cause muscle loss.
One of the diets that you should definitely avoid is “a diet that only restricts your diet without exercising.” If you consume less calories, you will certainly lose body fat and weight. However, this diet method loses not only body fat but also muscles .
If you lose weight, your basal metabolism will decrease, and you may become fat and hard to lose weight as you repeat a diet . In addition, it is necessary to be careful because the loss of muscle mass may result in a dull body shape, and even the internal organs made of muscle may become thin, which may lead to an unhealthy condition.
If you only do aerobic exercise, calorie consumption will occur only at that time
Aerobic exercise, such as running, consumes a little more calories than muscle training, depending on your intensity, and is superior to muscle training if you focus only on fat burning per hour. However, the disadvantage of an aerobic exercise diet is that you can only get a diet effect when you are exercising .
It is said that when muscle training is performed, muscle fibers are moderately destroyed, causing muscle pain, and it takes about 72 hours to repair and recover. Therefore, during that period, muscle cells are violently replaced and metabolism is repeated, so that the basal metabolism remains high . A high basal metabolism can be rephrased as a high diet effect.
In other words, if you incorporate muscle training, you can expect a dieting effect even after muscle training, so it will be easier to lose weight efficiently .
Points when training in the gym
Do anaerobic exercise and then do aerobic exercise
When training in the gym, do anaerobic exercise (muscle training) first and then aerobic exercise (running or biking). It is known that aerobic exercise after muscle training results in higher levels of growth hormone and free fatty acids in the blood. Free fatty acids are those in which triglycerides in fat cells are broken down and released into the blood.
In order to break down triglycerides and release them into the blood as free fatty acids, a lipolytic enzyme called “lipase” is required, and it is said that lipase secretion is promoted by adrenaline and growth hormone.
Therefore, when adrenaline and growth hormone are secreted by the stimulus of exercise, the activity of lipase increases and lipolysis begins. Then, the free fatty acids decomposed by lipase and released into the blood are used as energy.
In other words, performing aerobic exercise after performing muscle training leads to effective decomposition of triglycerides .
Train from big muscles
When doing muscle training, start with the large muscles in the lower body, where about 70% of the muscles are gathered . The larger the muscle, the greater the amount of energy required to move it.
By exercising as large a muscle as possible while you have enough energy before your body gets tired from other training, you can consume a lot of energy and expect a high diet effect.
Know the load that suits you
The appropriate load depends on the part to be trained. With a training method that uses too much load and does a small number of times, the muscles will be over-trained, and the effect of increasing muscle strength will be higher than that of dieting.
It is said that a load that feels tough to some extent but can be performed about 10 times in a row is an appropriate load for dieting. Before doing each menu, try it once or twice while changing the load to find the load that suits you.
Thorough explanation of the slimming menu you want to practice at the gym
First, stretch (5 minutes)
Be sure to stretch before you start exercising. Stretching not only prevents injuries, but also improves muscle movement and increases the range of motion of joints . In particular, the muscles of the lower body are large, so it is said that injuries such as straining are likely to occur. The back of your thighs are prone to cramping, so stretch them out.
Exercise bike (5 minutes)
Exercise bikes are very effective for warming up . Since you can move your leg muscles with a low load, you can warm your body in about 5 minutes . It’s meant to warm you up, so you don’t have to paddle to breathe. If you are not good at exercise bikes, warm yourself up with a treadmill.
Muscle training (30-40 minutes)
- Train your thighs (leg press)
First, train your thigh muscles. Since the thighs have a lot of muscle mass, training effectively increases muscle mass and leads to improvement of basal metabolism. By improving basal metabolism, you can build a body that is hard to gain weight.
The leg press is effective for training the front side of the thighs. Start with about half your weight. Repeat 10 times as one set, and perform 4 sets as a guide with a break of about 30 seconds to 1 minute every other set.
- Train the back of your thighs (leg curl)
With leg curl, you can train the back of your thighs. Similar to the leg press, it is a muscle training that trains the lower body with a lot of muscle mass. By strengthening the muscles on the back of your thighs, you can expect the effect of cleaning the lines of your legs. Start with a load that is about one-third of your weight.
Make your body attractive