Cardio training doesn’t mean it can’t be done by men, you know! This exercise is very good for training the heart and lungs.
Cardio is important to your fitness success, especially if you’re aiming to lose weight.
But keep in mind if too often doing cardio can be detrimental to the health of the body. Why? Here’s the reason.
#1 Fat won’t go away Cardio is an activity that has benefits, one of which is to burn excess fat.
Many people favor this sport by thinking that more cardio means less fat.
In fact, when the body does too much cardio, it actually sends a signal to the body to start storing fat instead of burning it. Why so?
Launching fitnessfirst.ci.id, this happens because when you do cardio, your body reacts to stress from exercise, which suppresses an important hormone produced by the body’s thyroid, which is responsible for burning fat, called the T3 hormone.
This hormone is suppressed in such a way that the body begins to gain and store body fat.
This is why excessive cardio can lead to a reduction in muscle mass due to a slower metabolism.
#2 Body muscles are not formed For those of you who are fitness sports activists, of course it has become a dream to have charming muscle curves.
The ratio of body fat and muscle mass are the two components that make up the body.
Without muscles being built, a person will tend to look thin but not filled with good muscle mass.
So, having a generous portion of cardio is very important if you want to look not only skinny, but also full of muscle that is built.
#3 Muscles always hurt You need to be more sensitive to distinguish between muscle pain due to exercise, or muscle pain due to injury.
If your muscles are always feeling tight and tight, pain is your body’s way of telling you that you are past your body’s ability to endure pain and that you need to stop immediately.
Ignoring pain to meet your exercise goals can be harmful to the body.
If you experience unbearable joint and muscle pain, this is your body’s way of signaling you to take a break from vigorous exercise.
To Burn Fat but Keep Muscle Formed When you’re trying to lose weight and burn excess fat, it’s natural that some muscle mass will be lost as well. However, losing a large amount of muscle mass is a pity, isn’t it?
To prevent this, there are several diet programs, menus, or types of exercise that can help you lose weight, burn fat, and maintain muscle mass.
In addition to the appropriate exercise pattern, it is also necessary to pay attention to giving the right intake, here are some things that need to be considered.
#1 Calorie Usually we are recommended to consume at least 1,200 calories per day.
Consuming calories that are too low for your age, gender, or activity level can put you at risk of losing muscle mass by not consuming enough nutrients to function normally.
To lose 0.5 or 1 kg per week can be obtained from a reduction in consumption of 500 calories per day. Do not reduce calorie consumption beyond that.
#2 Proteins A man needs 56 grams of protein per day. That’s easily fulfilled by consuming protein sources at every meal.
Should not consume less than this amount.
Eat protein from high-quality sources such as lean red meat, poultry, seafood, beans, tofu, eggs, or low-fat dairy products.
#3 Carbs Following a low-carb diet can help you lose weight faster and burn more fat than following a low-fat or low-calorie diet.
#4 Vegetables and Fruits When organizing and choosing weight loss foods, vegetables and fruits are mandatory menus that should not be missed.
Both food groups are low in calories, but rich in nutrients and can fill you up more. In order to maximize, you should eat fruit or vegetables at every meal.
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Exercise Pattern In order to lose fat and build muscle at the same time, you need to:
#1 Focus on Strength Training Lifting weights is an ideal type of exercise to build and increase muscle mass.
In addition to lifting weights, strength training such as push ups, pull ups, sit ups, and squats can also be the best way to build muscle.
Try to move all major muscle groups during the exercise by doing 3 to 5 repetitions of each exercise.
#2 Obligatory Cardio Workout Doing cardio three to five times per week is one of the keys to burning fat.
Cardiovascular (cardio) or aerobic exercise helps your body burn calories and can support weight loss.
You don’t just have to go to the gym to do cardio. Because there are many kinds of activities that you can do in the environment where you live or even at home.
Choose one or two of these cardio activities that suit your interests, such as brisk walking, running, cycling, swimming, dancing, martial arts and martial arts.
#3 Get enough rest Having a target is necessary, in fact you should have one. However, don’t overwork yourself by exercising seven days a week.
The recovery process is as important as training. Adequate sleep is an important part of the recovery process.
[Also Read: Don’t Miss It! These are Tips for Safe Exercise at the Gym during New Normal!]
Sleep is useful for resting and repairing muscle tissue that is tired and damaged during exercise.
Sleep also helps the body fully restore your strength and relieve muscle soreness during exercise.
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In addition to exercise, see how to increase immunity in the following discussion.
Now you no longer need to worry about losing your muscle mass after knowing the training patterns and intake needed to undergo the process of burning fat in your body.
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