Why you can't lose weight with regular fitness workouts

Why you can't lose weight with regular fitness workouts

The author of the material more than once had to witness the revelations from the owners of 50+ clothing sizes in the locker room of the fitness club: “Three times a week I have been going to training for a year already, and the weight that was, remained the same”. Why is not always regular visits to a fitness club a guarantee of weight loss? The answers are very simple.

1. Incorrectly selected training type

There are several types of fitness training. But most often women prefer cardio workouts (most often it is step aerobics) and strong workouts (with prevailing strength loads). If a woman wants to lose noticeable excess weight, then she needs to prefer cardio training, because it is when the heart begins to beat at an accelerated pace (preferably at least 140 beats per minute) that effective burning of fat begins to occur.

If a woman attends strong strength training, this, of course, also benefits the body: a muscle corset is formed, the blood supply to muscle tissue improves and, of course, a slimming effect is also present. But! A woman with OBVIOUS excess weight from strong workouts will not have an OBVIOUS weight loss effect.

2. Lack of daily walking

The formula for the required 10,000 steps per day was first presented by Japanese scientists. It is this number of steps that allows you to burn an additional 300-500 calories (depending on the intensity of walking). Therefore, if you have 3,000 steps on the day of training, you will not lose weight, but rather gain weight and seriously tie up fat, as we say.

Important! If you want to get rid of the famous "ears" on the hips, then you will have to walk at least 13,000 steps a day.

3. Excess food

There is an opinion: "As soon as I went to workout, I will quickly begin to lose weight, after the first classes." But the physical law of conservation of energy says: energy does not arise from nothing and cannot disappear into nowhere. Thus, the question of the number of calories eaten per day arises. On average, a woman should consume about 1400 calories per day in the net balance. Everything else eaten in excess of this indicator must be compensated for by physical movement. Whether it's workout or just walking. If a woman eats 2500-3000 calories per day, believing that it will burn in training, then this is the wildest delusion. The most efficient and energy-intensive one-hour aerobic workout typically only burns 300-450 calories. So consider: 1400 + 450 = 1859 calories can be consumed per day and not get better.

4. Daily ration as a percentage of proteins, fats and carbohydrates

Also, a significant role is played by the factor due to which products a woman receives her daily calories. You can eat two pieces of cake and no longer eat anything, but you can eat plenty of protein foods. A person needs to eat at least 75 grams of protein per day, which is obtained from meat and dairy products, as well as from such plant products as pure olive oil, nuts. If a woman goes to workouts at least 5 times a week, but at the same time does not receive enough protein per day, then her muscles will not form and grow. Namely, muscle mass takes up the maximum amount of energy (necessary for weight loss), which means that in the future, even with the use of quantitatively excess calories, a woman will not recover.

5. Incorrect diet in the first hours after training

Sometimes the process of losing weight with intense training slows down because a woman, not exceeding 1400 calories per day, eats in the first few hours after an intense workout. Food after a workout is not harmful to the body, because from the moment the workout is completed for about an hour and a half, the so-called anabolic window is open for a healthy person - a period when everything eaten does not go into the fat layer, but dissolves due to the energy expended during training. But if you go to workout in order to lose weight, and not so that the weight remains constant, then eating during the anabolic window will completely block weight loss.