Math and physical exercises that can change your body
So what weighs more, a kilo of muscle or a kilo of fat? It is clear that you will not be fooled, a kilogram is a kilogram, no matter what you have to weigh. What really separates muscle and fat is density. That is why everyone who goes to sports and diets may initially find that the volumes seem to decrease, and the weight not only stubbornly stands still, but even slightly increases.
There are no reasons for frustration, everything is going according to plan. If the ultimate goal is to decrease the number on the scale, for this it is worth being patient. Weight gain is normal, a sign that you are working at the right intensity, which leads to a change in body composition. Your diligence will certainly be rewarded, and you will be sure to gain muscle and lose fat, gaining a toned figure and speeding up your metabolism.
“Weight gain with exercise is very common because muscle grows faster than fat is burned. In addition, the fat that has settled in the female body is more stable than the male one, explains a doctor. – Having entered the struggle for a toned body, you do not have to worry about a small increase in weight. Take a closer look, you probably already look slimmer, because elastic muscles replace the friability of adipose tissue.
HOW TO MEASURE BODY FAT PERCENTAGE
There are several methods. For example, an electronic system for measuring body composition, which is popular in dietary clinics. The operation of such devices is based on the passage of light and safe currents through the tissues and the subsequent analysis of the signal passage. Adipose tissue delays the signal, and water and muscles conduct it almost without loss, which informs the gadget about their percentage.
A more accurate and traditional test for the thickness of the fat fold is performed by a device with the funny name “caliper” – a specialist clamps the skin with a plastic or metal tool that looks like a caliper. The percentage of fat is calculated using measurements on 3-4 or even 7 different parts of the body. The results obtained are compared with a calculation table that compares the thickness of the fold in millimeters, age and body fat percentage. The figures for men and women differ, so it is important to focus on the correct table.
Here are the main indicators of female “standards” corresponding to the type of physique:
required fat – 10-13% (percentage below this is fraught with health problems);
athletic body – 14-20%;
good physical shape – 21-24%;
average level – 25-31%;
full figure – 32% and above.
HOW TO CALCULATE YOUR IDEAL WEIGHT AND FAT PERCENTAGE
While there are no official guidelines for reducing body fat, most experts agree that losing one percent per month is safe and doable. If you want to calculate how much weight you need to lose to reach your ideal percentage, you can use the following formula:
Lean body mass: (1 – one percent of desired body fat) = ideal weight
Lean body mass (BMT) is the weight without taking into account body fat. For example, you weigh 60 kg at 25% body fat (which means BMT = 60 × 0.75 or 45 kg), but you are convinced that you need to lose five kilograms of weight and achieve 20%, respectively.
You would think like this:
45: (1 – 0.2) = 56.25 kg
HOW TO INCREASE MUSCLE AND BURN FAT
If you really decide to change your body, keep in mind that it is unlikely that you will be able to avoid strength training. To effectively burn fat and build muscle, you need to use large muscle groups. According to the expert, 90% of your fat loss workouts should be exercises like squats, push-ups, planks, and lunges.
Aim for at least 30 minutes of strength training three days a week—alternating days with cardio or on the same day but before. As a general rule, do not waste your energy on cardio warming up before strength training to save energy and kick-start your metabolism.