It is, together with the rebound effect, one of the main consequences of this summery combo made up of 'miracle diets' and strenuous cardiovascular workouts. It seeks to lose weight in a fast and notorious way to compensate for the excesses of the rest of the year, pulling for the shortcut (never advisable) of aerobic beatings and low-calorie regimes without professional supervision.

Outcome? Yes, indeed, you lose weight but at the cost of putting your health at risk, losing muscle mass (which is not good for our metabolic system, nor for our bones) and, especially if you are over 40, lie down several years on top of bump .

It is clear that opting for the presumably faster path does not compensate but ... is there really a way to lose those pounds that we have left in the gym (and taking care of our diet sensibly) without leaving our sad eyes and face made a raisin ? Do you really have to choose between face and ass from a certain age?

FACE AND ... ASS

"You can be good in front and back at the same time, here we should not choose only one of the two sides of the coin and, although we do not culturally link strength training with weight loss, they are intimately related. An attractive physique and a smooth skin has more to do with our muscle mass than we think , from our buttocks to our face. When losing weight, we cannot avoid the consequences of flaccidity, weakness and loss of muscle tone without the support of training with loads ", says Josué Tarí, Bachelor of Science in Physical Activity and Sport (collegiate 55723).

So why this stubborn obsession with aerobic routines? Are they as effective as people think? Is it true that, if we go over the line especially at a certain age, it accelerates the oxidative process ? Why? "Aerobic exercise seems to be the best investment in the short term since it is the option that everyone knows and practices to start losing weight. Now, what many ignore is that, when losing weight (weakening muscle mass), The power of our resting metabolism is also reducing day by day . In other words, the more we lose the less we spend so that sooner or later we will regain the lost weight, "says Tarí.

"The more weight we have left over, the less effective aerobic training will be in isolation and the greater role that strength needs to improve our muscles and, in this way, increase our caloric expenditure ," he adds.

The fame and success of cardiovascular training lies, according to this expert, in main aspects:

1. "By raising the body temperature more, it causes more sweating to dissipate the heat through the skin and, when losing fluid, we think that we also lose weight" (but we will recover it when we drink again).

2. "Due to the ease of its implementation without professional supervision. Cycling, running, swimming or rowing do not require great technical requirements and it could be said that they are easy, suitable and accessible activities 'for all audiences'.

However, without the essential complement of muscle strengthening, continuous aerobic can "adversely affect our joints, our metabolism and, of course, our skin".

Like sun or certain foods, physical exercise is " a stressor ." An excessive practice, as it happens when it is not carried out, is "pro-inflammatory and, therefore, accelerates the mechanisms of aging and could predispose us to certain types of diseases ".

STRENGTH ROUTINES

With all this information in mind, can we affirm that force is the secret weapon to show off a proportionate body without putting on a horrible face? "Absolutely, but it really is not secret! Coaches have been implementing it for many years with the best results in practically any type of person: children, adults, the elderly, athletes and even people with pathologies. The force is directly linked to quality and life expectancy. It is one of the most powerful and effective strategies to maintain good physical and mental health ", proclaims Tarí.

In case there is a skeptic out there, this trainer remembers why it is so important to have good muscles. "Muscle not only plays a protective role as a shield against falls and bumps, nor is it just the way to maintain a strong and stylish bust and buttocks."

Its mission is much more important than all that: "The musculature also plays a role in our endocrine system since, like other organs such as the liver and pancreas, it secretes certain substances with essential functions for our health, such as anti-inflammatory drugs . If we consider that a large part of the most prevalent diseases in today's society are inflammatory, it could be said that the improvement of muscle mass is a lifelong guarantee of cell regeneration and well-being, "he says.

How can we start working on it if we have never done it before? "Based on the fact that its development requires an inseparable traveling companion called discomfort, we will have to accept that physical effort is an essential and inherent component of our human nature. If we have never trained strength, with daily introduction of small effort pills Physically , we will be subjecting the body to stimuli that will allow us to improve without hardly investing time in the process. "

Basic actions that we carry out with our own weight, such as "climbing the stairs two by two, taking the shopping bags or simply challenging ourselves to carry out daily tasks that generate a certain effort (such as taking down the garbage, going to the toilet and enduring squatting without leaning on the cup or simply spending less time sitting) with a predisposition and initiative instead of avoiding them at all costs, will have a direct impact on our health and therefore on our well-being, both in how we look and how we feel. sorry. "

Later, if we complement these daily activities with extra charges , we will be able to establish "a profit margin that will give us autonomy and higher energy levels".

Exercises that involve "many muscle groups -such as paddles, bottoms, squats or strides- will at the same time provide us with a good balance between burning kcal and correct development".

Why are women so suspicious of strength routines? "For fear of transforming into a kind of super-warrior or Hulk. Traditionally, strength training has always been linked to bodybuilding, developing a muscular body, and therefore an eminently masculine stereotype."

What we must understand, he continues, is that " the aesthetic results in a woman's body will never be the same as in that of a man , since neither our hormonal profile is the same nor our capacity to handle loads it is."

Therefore, before the same exercise of strength, everyone - regardless of their sex - will benefit. "While they will tend to gain more volume, they will improve their muscle quality without obtaining large increases in mass, but improving their appearance in both cases."

Elastic bands, trx, weights, what are we left with? "As in food, the key lies in variety, as the body tends to adapt to what it does with some frequency. In other words, what generates an improvement for us today will only keep us stagnant tomorrow."

Complying with the principle of progressive overload , that is, increasing or fluctuating training loads periodically, will allow us to ensure "a sustainable and constant improvement, either with our own (as in the case of suspension training) or with external loads such as for example using dumbbells or bars. "

What is true is that each material has its function. "Training with Trx is a great resource to work the muscles of the back and arms in traction actions. Push and leg exercises can be better enhanced with external loads ," he concludes.

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