Some people are scurrying the definition phase for the summer and others now start certainly a good time to be fit summer of next year. However, it never hurts to brush up on some of the most widespread about exercise when fat loss myths.
There are myths, and myths, many of them based on pseudoscience and other generations or simply spread among groups of people who do not bother to contrast them with reliable literature sources, such as set forth below.
We begin to burn fat after forty minutes of exercise
I myself got even run into this myth and disbelief when I started physical exercise, and the reality is that our body fat oxidizes constantly throughout the day from minute one.
There are several ways of obtaining energy from our body, in fact, we carry an article quite complete explaining what types of systems were activated and when each of them.
However and summarize this myth, commenting that activities involving a lower intensity are precisely those that use the system oxidation of fats for energy, in activities such as walking slowly, sitting on the couch (fats are used to perform the functions of our body), etc.
So you are sitting on the couch or just standing burn fat? Yes, but this does not mean that we are burning fat is left over in our body, for this, we must be creating a calorie deficit through diet; otherwise, we will not lose fat.
In most intense activities, we make use of stored carbohydrates in the form of muscle glycogen in the body, so for example when making a sprint, we use more glycogen than fat. However, the impact of several consecutive sprints with little rest in between metabolic level after its completion is greater. Hence the HIIT help us burn fat more efficiently than LISS sessions form.
Perform cardiovascular exercise will cause loss of muscle mass
Another false belief is widespread that cardiovascular exercise will cause muscle loss, a claim that is totally wrong. While it is true that cardiovascular exercise in excess, accompanied by a low-calorie diet too restrictive and with a lower protein intake recommended, may cause loss of muscle mass.
But this does not mean that jogging 20 to 30 minutes a day or perform HIIT going to lose muscle mass. In fact, the HIIT is the most interesting activity facing the search for the least loss of muscle mass and greater fat loss.
We talk about the loss of muscle mass when greater anabolism catabolism that occurs. Catabolism is the breakdown muscle structures for energy, i.e. the time when our body uses protein for energy, something quite uncommon.
In addition to this, there is another series of myths about muscle catabolism and loss of muscle mass, such as the fact that while we sleep much muscle catabolism occurs when precisely the rest is where most anabolisms are achieved through muscle recovery.
Perform high rep sets with low weight
Another series of interesting myths surrounding the practice directly with fillers, one of the ears is to perform high rep sets with less weight to define or toning muscles.
When what we want is to lose fat and maintain muscle mass as possible precisely what we have to try is to lose minimal force on the road, and this is achieved by programming a routine that allows us to increase or maintain our strength.
We speak of detail on how to maintain or increase strength while losing fat in an article. Still, the keys are very basic: to train multi – joint exercises force ranges, add auxiliary exercises and add cardiovascular exercise or metabolic workouts to create a larger caloric deficit.
If we make high rep sets with low weight, what we achieve is losing strength, and with it, have a higher risk of losing muscle mass in the process, just the opposite effect of what initially were looking for.