3 tips for getting lean
➀ Have a lot of muscle mass ② Have a habit of exercising regularly ③ Can control calorie intake
To burn fat effectively, first do muscle training for large muscle groups to increase your basal metabolism.
Then do aerobic exercise such as running, walking, swimming and dancing to increase fat burning.
strengthen the large muscles of the lower body
As a priority to train, it is effective to prioritize the lower body → upper body.
The reason for prioritizing the lower body is that the lower body has larger muscles than the upper body and needs to be trained with a larger load.
It is said that "aging starts from the legs and lower back", but it is said that the muscles of the lower body decrease at a rate of 1% per year from the age of 20 if you do not exercise. Some people even point out that in their 60s, their leg muscles decrease by nearly 40% compared to their 20s.
The reason why the muscles of the lower body tend to weaken is that, ironically, the muscles of the lower body can produce more power.
Strong muscles are gathered in the lower body to support the weight.
For example, thighs are usually about twice as thick as upper arms. Muscle strength is proportional to the cross-sectional area of the muscle, so the thigh muscle can produce more force than the upper arm.
You might think, "If your body is thicker and stronger than your upper body, then your lower body will be less likely to weaken."
Just as a potted plant wilts and withers if it is not watered, muscles weaken if they are not constantly stimulated.
Like bones and skin, muscle cells are undergoing metabolism that repeats decomposition and synthesis.
If the breakdown equals the synthesis, the size of the muscle does not change, but if you do not use the muscle, the breakdown will exceed the synthesis, and you will lose muscle and strength.
It is said that astronauts lose muscle when they stay in space because they are not subjected to gravity. Especially the muscles of the lower body are thick and strong, so a large load is required to train them so that they do not weaken.
If you use the stairs instead of using the escalator on a regular basis, and exercise such as walking and running, you can maintain your lower body muscle strength even after the age of 30.
However, a person who was originally able to do 10 squats of 100 kg can reduce their weight by switching from 10 times of 100 kg to 10 times of 60 kg, using stairs, running, etc. It's going to be a load, so the strength of the minute will drop. It is important for those who have a training habit to continue it and gradually increase or maintain the load.
In order to create a lean constitution, the first exercise that people with low muscle mass should do is to increase their muscle mass. The key is to work hard and control your calorie intake.
The point of aerobic exercise that effectively burns body fat is to stick to your heart rate .
Heart rate has an exercise intensity and a target heart rate that are easy to burn fat, and the point is to continue exercising within the range that is considered to be easy to burn fat, rather than just doing aerobic exercise. . Recently, it has become easier to measure heart rate during exercise, such as Apple Watch and smart watch. Exercising while using such items will also help you to create a lean constitution.
I have put together an illustration of how to find your target heart rate, so please use that as a reference.
