Metabolism Training: Do you have good digestion?
Do you have a good metabolism? Many strength athletes know the following problem: Despite the long-lasting training phase with good progress, the hoped-for optical change in the body somehow or does not meet the expectations. This problem is often because a disturbing layer of fat superimposed on the overdeveloped muscles so that it can not come into their own. Because of this, strength training is often reduced, the cardio exercise is practiced exclusively, and a strict diet is maintained. As a result, however, there is no improvement but even deterioration. If you also have this problem, a specialized metabolic training could be just the thing for you.
How a metabolic workout helps you lose weight
In the metabolic exercise, the body’s own fat burning and metabolism is stimulated to a maximum, thereby reducing the body fat content. Also, the training is designed so that the already built-up muscle mass is maintained or even further developed at best. Thus, the goal of a defined musculature can be achieved much faster and better, than in a pure cardio training, which is combined with a diet.
The metabolic exercise is so effective because it both the basal metabolic rate, as well as the workload of the body. So the amount of energy that consumes the body at rest and activity is significantly increased. The required amount of energy is taken from the available fat reserves so that they shrink to a minimum and the underlying muscles are clearly visible.
In addition, the metabolism training stimulates the metabolism, which additionally accelerates the burning of fat.
Training your metabolism
The reason that strict diets that are exclusively combined with cardio training do not work is that there are two mistakes made here. On the one hand, the menu signals a food shortage to the body. From a biological point of view, the body then switches to an emergency mode in which the fat reserves are conserved as much as possible to preserve the stored energy reserves and thus to ensure survival. To achieve this, the metabolism is kept as low as possible, which prevents fat burning. Also, the lack of strength training and diet cause the muscles to regress. As a result, basal metabolic rate and work turnover decrease, so that less energy is consumed, ie, less fat are burned, regardless of training.
Metabolism training bypasses this emergency mode while consuming a lot of energy so that fat reserves can be quickly and effectively reduced. Since this is very demanding and stressful, the metabolic exercise should be used only by advanced and only phased, about 6 to 12 weeks long.
Building muscle for fat loss |metabolism training
The secret recipe for losing weight is muscle building! The more muscle you have, the more calories your body burns and the easier it will be to lose weight. Messengers and signals influence the metabolism that emanates from the musculature, sustainable. Muscles consume energy around the clock and are the reason for a permanently increased basal metabolic rate. With just 500g more muscle, you can obsess over 50kcal per day more energy than the same amount of fat. Therefore, it is essential that you keep your muscles while losing weight and that they are not broken down!
Endurance reflects the fatigue resistance of the muscles during long-lasting power. Endurance performance results from the number of mitochondria in which the enzymes develop their activity in the conversion of high-energy nutrients. Here the energy for muscular stress is generated. If you are now exposed to a strenuous endurance exercise, more power is needed, than the mitochondria can deliver. Therefore, the body increases the number of mitochondria and eliminates fatigue substances such as lactate. This is achieved particularly well by EMS training, as it has already been possible to measure a 20% increase in mitochondria up to seven times the initial value.
If you train intensively regularly, excess body fat is broken down, muscles are built up, and your metabolism is positively influenced. Above all, strength training should be carried out regularly and with high intensity, because this tightens the skin above the muscles and makes them look smoother. In EMS training, all large muscle groups are addressed simultaneously with high heat. The compression effect created by the belt and west electrodes also promotes blood circulation and the removal of metabolic products.
What does metabolism mean?
The term “metabolism” describes all the physical and biochemical processes of our organism. This includes:
- Conversion of ingested foods
- Formation of the body’s structures, enzymes, and hormones
- Growth and degradation of bones, muscles and other tissues
Due to the digestion and the absorption of nutrients after eating, there is an increase in metabolic processes lasting about four hours (= thermal effect of food). The metabolism increases, the more calories are ingested. It also depends on the composition of the nutrients: proteins have a substantial impact on metabolism, while fats have rather low.
You can only lose weight if you consume fewer calories than you consume. Excess nutrients are deposited as fat in the body. Fat excretes hormones that promote, for example, insulin resistance and thus may cause diabetes type II. When the working musculature is underdeveloped in weight, activities become difficult, and physical inactivity is favored.
Metabolic Workout plan and proper diet work to lose weight.
Losing pounds and staying slim is the goal of many people. However, losing weight is not so easy. Essential is a proper metabolism. A metabolic workout can help here.
Recognize good metabolism
If you want to know what your metabolism (metabolism) is, you should pay attention to the following five signs:
If your metabolism is well-trained and healthy, it will also have a positive effect on your digestion. In case of frequent constipation or diarrhea, you should be active.
If you are often cut off and tired, this can be a sign of slow metabolism. Adequate and quality sleep also improves your metabolism.
Sensitive If you have reduced metabolism, you tend to feel cold. People with healthy bowel functions are usually warmer – they freeze less.
Cravings or poor appetite can be signs of poor metabolism. By contrast, if you eat well, you provide your body with sufficient energy and nutrients. This also supports your digestion and your metabolism.
Gain If you gain weight fast, it may be due to sluggish metabolism. If your metabolism is very active and healthy, your weight will remain stable. Possible energy reserves are immediately passed on to the muscles with a proper metabolism and not stored as a fat depot. Accordingly, adequate metabolism also supports weight loss.
Two fuels, different effects
Beginners often go wrong when losing weight. Many think that the harder and harder they train, the more weight they have to lose. However, mainly the carbohydrate metabolism is stimulated.
However, to lose weight, fat burning must be intensified. Therefore, metabolic training is mostly based on endurance exercises at moderate heart rates. The right formula for fat burning is (220 – age) x 0.6 = heart rate at which most of the fat is burned. It would be even better to have the pulse range determined in a medical test, in which most depot fat is reduced.
Enzymes and hormones help with weight loss
Norepinephrine, known as the stress hormone, is responsible for producing numerous enzymes in the body. These enzymes stimulate fat burning. Training sessions should take at least 25 to 30 minutes, as enough proteins are produced only after about 20 minutes to achieve a positive effect.
Care should be taken that the pulse is always around the personally determined ideal value. Sports such as swimming, jogging, cycling, or walking are best suited to control this value.
The optimal metabolism training
What should a metabolic training look like? Exercises with dynamic movements are recommended to address the highest possible endurance components of the musculature. Instead of the central position you can, for example, go on the spot and combine this later with side steps as well as forward and backward movements.
It is best to perform High-Intensity Intervals (HIIT) with high stress (20 seconds) periods together with low stress (10 seconds) periods. If you are less proficient, you should choose a more moderate intensity and longer pauses (30 seconds rest, 30 seconds rest) for the beginning.
The constant change of tension and relaxation during EMS training allows the muscles to bleed better; the fat metabolism is positively influenced. This, in turn, leads to an improved supply of the tissues with nutrients and thus to a faster buildup of muscle mass with simultaneous fat burning.
Cardio EMS training
Alternatively, you can try it once with cardio training on the EMS device. Treadmills, cross-trainer or indoor cycles are suitable for this. However, safety is paramount here: the connecting cable should not disturb you during your movements, and the intensity of the impulses must be adjusted so that you can perform a flowing move. When training EMS with a cardio machine, it is advisable to prepare for ten to a maximum of thirty minutes with a continuous pulse or to perform extended intervals. For devices like Spinning Bikes, which are easy, quick, and infinitely adjustable, you can also try High-Intensity Interval Training (HIIT).
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