[Efficiency] How much calories consumption of muscle training?Explain how to enhance the diet effect

"Is muscle training effective in burning calories?" "Which muscle training consumes more calories?"

Muscle training is effective not only for those who want to build muscle, but also for those who want to lose weight.

By combining it with aerobic exercise such as walking and running, you can increase your calorie consumption.

There are various types of muscle training, but you probably want to do muscle training that consumes a lot of calories.

Therefore, in this article, I will explain muscle training that consumes a lot of calories.

In addition, the author is a professional trainer, and has successfully guided many people in body makeup.

I will explain based on that knowledge, so please refer to it.

Contents

Muscle training that consumes a lot of calories

If you are working on muscle training for the purpose of dieting, it is easier to get results if you do muscle training that consumes a lot of calories.

Here are some exercises that burn a lot of calories:

Let's take it in order.

Push-ups consume less than 1kcal per time. It consumes about 10 kcal even if you do it 30 times.

You may feel that this is not effective for dieting, but push-ups have the effect of tightening the whole body, such as the pectoralis major and back muscles.

As a result, blood flow is promoted and the basal metabolism is improved, leading to afterburn (continuing to burn calories after muscle training), which increases calorie consumption.

The calorie consumption of a squat is about 34.7 kcal if a person weighing 52 kg works for 10 minutes.

You can do it anywhere, and it's a great way to lose weight!

In addition to doing normal squats, you can increase the effect by applying load by holding dumbbells or carrying a barbell.

In addition, it is effective to increase the calorie consumption by applying a load that can be continued 10 times.

For other ways to increase the effect of squats, please refer to the following articles.

RETIO BODY DESIGN 2 Pockets ] Explains the calorie consumption of squats and an efficient diet method This article is for those who have it. Although squats are said to be the way to lose weight, many of you may be wondering how many calories you are consuming. Squats burn about 45kcal per 10 minutes. When you hear this, some people may have the impression that there are few. However, squats are a great workout because they work the big muscles in your legs. Building muscle increases your metabolism, so there are benefits beyond calorie consumption.

Crunches are exercises that strengthen the abdominal muscles.

Because it uses all the muscles of the whole body, it has an afterburn effect and burns calories continuously even after training!

I think many people know how to do it, but it is important to be aware of the following two things.

If you don't keep your upper body too much, or if you return your upper body quickly, the load is a little less.

Let's be aware of the above two points so that enough load is applied!

Pull-ups are a muscle training exercise that trains your arms, latissimus dorsi, and pectoral muscles!

It is difficult to do it for a long time because it is a fairly hard muscle training, but 50 kg can burn 70 kcal in just 10 minutes.

Because it takes 30 minutes to get the same amount by walking, it can be said that muscle training burns a lot of calories in a short period of time.

However, pull-ups are muscle training that can only be done by preparing equipment at home or going to the gym or park.

Because you can't do it often, it's a good idea to combine it with other strength training.

It is a training that can be easily practiced by using the stairs at home or at work.

It may not seem like much, but if you try to move around using the stairs, the amount of exercise will accumulate and you will burn more calories.

Because you don't need special equipment and don't need to set aside time, it's an advantage that it's easy to work on in your daily life.

Avoid using escalators and elevators as much as possible.

Lunges are exercises that open your legs forward and backward to bend and stretch your knees and hips.

You can expect to burn calories by increasing your basal metabolism by training areas with a lot of muscle mass such as your buttocks and thighs!

Since it is a muscle training that does not require any special equipment, it is easy to get a diet effect from the fact that you can work on it anywhere.

Not only using your own weight, but also using weights to increase the load is effective in increasing calorie consumption.

HIIT stands for "high-intensity interval training," and is a method of alternating moderate to high-intensity workouts with rest periods of 30 seconds each.

Increase the intensity of your training and push it to the limit, so you can put on a strong load in a short period of time.

Since there is no specific combination of muscle training, it is also a good idea to combine the training methods explained so far.

HIIT is also explained in the following article, so please refer to it.

RETIO BODY DESIGN 1 Pocket [Must-see for beginners] 7 recommended menus to train your abdominal muscles with HIIT! Benefits and how to do it... https://retio-bodydesign.jp/columns/article/hiit-hutukin For those who have questions such as "Can HIIT train your abdominal muscles?", "What is HIIT in the first place?" there will be HIIT is a hot topic that is highly effective in burning fat. If you can train your abs, you can expect to get closer to your ideal body shape! I think there are many people who want to lose fat and want to have a dented stomach. So in this article, what is HIIT in the first place? Can HIIT Work Your Abs? We will introduce the advantages and disadvantages of the recommended menus. Please use it as a reference! What is HIIT in the first place? HIIT stands for High Intensity...

Calorie consumption and amount of exercise required per day

Calculate how much you need to consume per day, taking into account your basal metabolism.

The table below summarizes the daily basal metabolic rate for men and women.

Source: https: //www.petitmonte.com/contents/undou_karori/kisotaisya_i.html

For both men and women, about half of the energy intake per day is used for basal metabolism.

For that reason, you have to consume about 1,000 kcal for men and about 900 kcal for women during training.

Since the basal metabolic rate changes with age, we will calculate the calorie consumption in consideration of that.

Next, let's see how to calculate the calories burned during muscle training.

Use "METs" to calculate calories burned during muscle training

Use "METs" to calculate the number of calories consumed during muscle training.

METs means "Metabolic Equivalents", and the number changes depending on the amount of calories required for exercise.

The formula for calculating calorie consumption is as follows.

[How to calculate calorie consumption] METs x body weight (kg) x time x 1.05 = calorie consumption (kcal)

In METs, the resting state is set to "1", and it indicates how many times the calories are required for exercise.

For example, the amount of METs for a squat is 5.0, so use the above formula as 5.0 METs.

Reference source: https://www.nibiohn.go.jp/files/2011mets.pdf

Let's determine how much muscle training is necessary based on the amount of calories required for each man and woman!

The reason why you can't lose weight even if you do muscle training

Some people may not be able to lose weight and feel the effects even if they do muscle training.

In that case, the following may be the cause.

Let's take it in order.

Overcalorie is when the calorie intake exceeds the calorie expenditure.

Even if you are working on muscle training, if your calorie intake is higher, you won't get a diet effect.

The more calories you eat, the more exercise you need to do to burn more calories.

You don't need to do extreme calorie restriction, but it's more effective to do muscle training while reducing the amount of food to some extent.

If you don't do muscle training with the correct form, your muscles won't get enough load.

If you increase your muscle mass with muscle training, you can expect the effect of increasing your basal metabolism and losing weight.

However, if you do not have the correct form, the effect of muscle training will be diluted and muscle mass will not increase, so it will be difficult to increase your basal metabolism.

It's important to know exactly what correct form is and work on it to ensure you gain muscle mass.

By continuing to work on muscle training, the effect will gradually come out.

Sufficient muscle training effect cannot be obtained by doing it once in a while, and the calorie consumption does not increase.

However, if you don't have a habit of muscle training, you may feel like it's a hassle and skip it.

Instead of suddenly doing high-intensity training, start with a small amount that you can definitely continue.

If you increase the load after muscle training becomes a habit, it is easier to continue and less likely to fail.

How to increase calorie consumption with muscle training

In addition to muscle training, the following methods are also effective for dieting.

By combining these, you can increase your calorie consumption even more. Let's look at them in order.

If you increase your basal metabolism, you will burn more calories, so you can expect more diet effects!

One of the means is muscle training, but the following methods are also effective.

If your basal metabolism increases, you will naturally burn more calories, so you can lose weight even if you limit the amount of muscle training.

Diet will be more successful, so try the above methods to increase your basal metabolism.

By combining strength training with aerobic exercise, you can increase your calorie consumption!

By doing aerobic exercise, you can expect not only to burn calories, but also to make it easier for nutrients to reach your muscles.

Therefore, it is easy to increase the basal metabolism by increasing muscle mass, making it easier to succeed in dieting.

However, if you do too much aerobic exercise, it will burn your muscles and lower your basal metabolism, which is counterproductive.

It is effective to keep it to 2 to 3 times a week or about 20 minutes at a time.

Summary

Lastly, let's summarize what we have so far.

If you want to burn more calories, you can do exercises that burn a lot of calories, such as push-ups and squats.

Because the amount of calories consumed and the load of muscle training required for dieting varies from person to person, it is a good idea to calculate how much you need with "METs" before working on it.

If you increase your basal metabolism and do aerobic exercise at the same time, you will burn more calories and your diet will be less difficult.

However, some people may not be able to continue muscle training or do not know the correct form or how to do it.

Especially for beginners of muscle training, it is recommended to work while receiving guidance from a trainer in personal training.

"RETIO BODY DESIGN", which runs this column, proposes training methods that suit each customer.

In addition, the HIIT "fat burning program" introduced in the article is also introduced, so dieting is easier than doing it alone.

If you want to go on a diet as soon as possible, please feel free to contact us.

24-hour fitness gym in Okayama "RETIO BODY DESIGN"