Healthy weight loss means losing extra fat from the body and building muscle mass. Replacing fat with lean muscle can make you look more toned, strong and healthy. But the journey to shed kilos is far more complex than just eating clean and exercising. While juggling with these two factors, which are believed to burn fat, most people start losing muscle mass. That is not a great thing and can lead to health-related complications in the long term.
Our body does not lose muscle mass in the first place if we follow the methods to shed kilos correctly. Only when we follow a crash diet and exercise incorrectly, our body starts losing muscle mass. However, it is not difficult to say if you are losing fat or muscle mass. Once you identify the signs, you can easily make changes in your diet for effective weight loss. Here are some signs that you are losing muscle mass instead of fat
Losing fat is a time taking task while losing muscle mass is an easy one. If you see that the scale on your weighing machine is going down quickly that clearly means you are losing muscle mass instead of fat. Losing weight speedily is not sustainable and the likelihood of gaining the lost weight back is also higher. Losing fat requires more time than losing water weight and muscle mass.
If you eat healthily, exercise regularly, sleep on time and are able to manage your stress level, there is no reason to feel sluggish. But even after following healthy lifestyle habits, necessary for shedding kilos, if you are feeling sluggish after performing daily activities then there is something wrong with your fat loss routine and you need to make necessary alterations in it.
The prime motive of any effective fat loss diet plan is to burn fat. When you follow the routine religiously you will notice a change in your body fat composition within a month. If your body fat percentage has not budged in months, that indicates that you are losing muscle mass instead of fat. You can calculate your body fat composition by the pinch method. Stepping on the scale won’t give you exact numbers.
Loss of muscle mass means loss of energy, which in turn can affect your mood badly. The episodes of mood swings, stress and irritability would increase. Apart from that, you may also start to feel dizzy and cranky. That’s because our brain tells all of the muscles in the body what to do and what not. When the body is tired and the energy reserve is low, your brain would not work that efficiently and your mood would also be off.
Know what aerobic exercise does to your health
Aerobic include activities of cardio like brisk walking, swimming, running, or cycling.By definition aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities.Aerobic exercise helps in keeping your heart, lungs, and circulatory system healthy.
Aerobic activity can help you:
- Keeps excess pounds at bay
- Wards off viral illnesses
- Reduce your health risks
- Increases your stamina,fitness and strength
- Manages chronic conditions
- Strengthens your heart
- Keeps your arteries clear
- Boost your mood
- Stay active and independent as you age
- Keeps your mind sharp
Examples of aerobic exercises:
- Using an elliptical trainer
- Jumping rope
- Performing high impact routines or step aerobics
Stretching exercise: Types and benefits of stretching
Stretching keeps the muscle flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joint, without it , the muscle shorten and become tight. Then , when you call on the muscle for activity, they are weak an unable to extend all the way that puts you at risk for joint pain, strains and muscle damage.
Types of stretching:
- Active stretching
- Passive stretching
- Dynamic stretching
- PNF stretching
- Ballistic stretching
- Isometric stretching
- Static stretching
Benefits of stretching:
- Decreases muscle stiffness and increases range of motion
- May reduce your risk of injury
- Helps relieve post-exercise aches and pains
- Improves posture
- Helps reduce or manage stress
- Reduce muscular tension and enhance muscular relaxation
- Improves mechanical efficiency an overall functional performance
- Prepares the body for the stress of exercise
- Promotes circulation
- Decreases the risk of low-back pain
Sore Muscles? Here is how you can prevent them!
Do you love working out but worried about sore muscles? Well, you are not alone because that is how exercise functions. The best way we can deal this is by preventing sore muscles. But wondering how? Leave that to us!
In order to make you fall in love with the exercise even more, we have come up with this piece that helps you to learn different ways to prevent them. Read on.
- Stay hydrated: Drink as much as water possible because it flushes toxins out of the body, transports nutrients into the cells and helps regulate the body’s internal temperature.
- Get enough sleep: Because this will help your body to recover from everyday activities
- Take an epsom salt bath: Epsom salt soaks are great for supporting your muscles and boosting exercise performance, as epsom salt contains high levels of magnesium.
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