"I've been doing aerobic exercise for over an hour every day, but I can't lose weight ..."
"I started aerobic exercise, but I can't lose weight at all! Isn't it effective?"
If you do your best and do aerobic exercise but don't lose weight, your motivation for dieting will drop at once.
In conclusion, trying to lose weight with aerobic exercise alone is not recommended.
Diet management is so important that it is said that "80% of diet is 80% of exercise".
So in this article
Is explained in detail.
The author has actually led many people to a successful diet.
Please take a look to the end!
table of contents
What is aerobic exercise?
Aerobic exercise is an exercise that uses oxygen to create energy.
In order to continue exercising at medium intensity or higher such as walking and jogging for a certain period of time, you need sugar and body fat stored in your body. This is called "aerobic exercise" because it requires a lot of oxygen.
By the way, exercise that uses only sugar in the blood is called anaerobic exercise. It is a muscle training or an exercise that uses energy instantaneously in a short time.
In other words, aerobic exercise is "a long-term exercise that uses oxygen and body fat to generate energy."
Types of aerobic exercise
There are different types of aerobic exercise.
for example,
Etc.
The intensity of aerobic exercise varies depending on the type, and the amount of energy consumed also varies. Of course, jogging is stronger than walking, so it burns more calories.
If you do it with all your might, I think it's better to use something that consumes a lot of calories.
However, aerobic exercise is an exercise that lasts for a certain period of time. If you do not work according to your cardiopulmonary function, it will put a strain on your body.
Therefore, the aerobic exercise that I would like to recommend regardless of age or gender is walking.
See also the following articles about the diet effects of walking.
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You can do aerobic exercise at home
You can also do aerobic exercise indoors.
for example,
Etc.
The burpee has the highest strength. By repeating standing → plank → standing → plank, your heart rate rises rapidly.
On the other hand, we recommend going up and down the platform regardless of age or gender. You can do it while watching TV, so it should be easy to integrate into your daily life.
As with outdoor aerobic exercise, try to choose something that isn't too painful for you.
People who need aerobic exercise
"Everyone" should incorporate aerobic exercise into their lives!
It has great benefits to the body, and you can maintain your health if you do it regularly.
Especially for those who are not currently exercising, it is a good idea to incorporate it. You'll find that aerobic exercise is more effective than you think.
Five effects of aerobic exercise
Aerobic exercise has five effects.
I will introduce them in order, so please refer to them.
1. Improvement of cardiopulmonary function
Continued aerobic exercise can help improve cardiopulmonary function. This is because it requires a large amount of oxygen when exercising.
We usually take in oxygen and excrete carbon dioxide with only light breathing. However, during aerobic exercise, you breathe faster and your ability to take in oxygen improves.
By continuing, you will gradually be able to use oxygen more efficiently, and your cardiopulmonary function may improve to a level where you cannot breathe.
By the way, even patients who have had heart surgery aim to recover their functions by incorporating aerobic exercise. That much aerobic exercise helps improve cardiopulmonary function.
2. Prevention and improvement of lifestyle-related diseases
By continuing aerobic exercise, you can prevent and improve lifestyle-related diseases. This is to create energy by using the body's sugars and lipids.
Lifestyle-related diseases are illnesses that occur due to normal incontinence.
If it gets worse, it may cause arteriosclerosis.
Many are caused by a disordered diet or lack of exercise. If you get into the habit of exercising and prepare your diet, you can prevent or improve it.
Aerobic exercise, which is not very intense, is recommended because it is easy to get into the habit of exercising.
3. Improving sleep quality
It is said that aerobic exercise tends to improve the quality of sleep. This is because aerobic exercise increases the secretion of "serotonin," which is said to be a happiness hormone.
In aerobic exercise, you exercise for a long time while keeping a constant rhythm. It stimulates the secretion of serotonin.
Sufficient serotonin secretion helps you sleep better at night. You will wake up better in the morning and be less sleepy during the day.
4. Stress reduction
Continuing aerobic exercise also has the effect of reducing stress. This is because serotonin is secreted as in sleep.
Serotonin has the power to calm down. When it is secreted, it makes you less irritated and less depressed, and makes you mentally stable.
5. Diet effect
Aerobic exercise can also be expected to have a dieting effect. The reason is that it uses body fat as an energy source.
Aerobic exercise produces energy from body fat and oxygen. When you want to lose fat and lose weight, you should take it positively.
But even if you do aerobic exercise, you may not be able to lose weight. Why?
5 reasons why you can't lose weight even though you're doing aerobic exercise
There are five possible causes for not losing weight even though you are doing aerobic exercise.
If even one is true, it's hard to lose weight.
I will explain in order.
[Cause 1] Overcalories
If you're over-calorie, you won't lose weight no matter what diet method you try.
Overcalories are when you consume more calories than you consume.
In this state, you will not lose weight even if you do your best in aerobic exercise. Rather, I will continue to gain weight.
Do you eat a lot as a reward for your hard work on aerobic exercise?
Chew well and devise the order of eating so as not to eat too much. Veggie First is recommended.
If you don't know the daily calorie intake, you can easily check it with an app, so please use it.
[Cause 2] Low muscle mass
One of the possible causes of not losing weight is low muscle mass in the first place.
People with low muscle mass have a low basal metabolism and cannot easily lose weight.
We do not recommend long-term aerobic exercise for people in that condition.
The reason is that I lose more muscle. Prolonged aerobic exercise burns fat and at the same time breaks down your muscles.
For people with low muscle mass, it is recommended to work in combination with muscle training. No matter how much protein you take, it's difficult to build muscle without training.
In order to build muscle, muscle training is essential along with dietary management.
Even if you do muscle training, you will not get muscular muscles if you train at home or about 2 times a week.
Please do muscle training with confidence.
[Cause 3] Stagnation period
If you've been thin until now, but you've stopped, you may be in a stagnation period.
The stagnation period is the period during which you suddenly come to lose weight during your diet.
Here, it is counterproductive to further reduce the amount of food you eat, saying, "Maybe you eat too much."
The cause of the stagnation period is that the body has the illusion of starvation. Our bodies cannot determine if they are eating less on a diet or if they are starving due to lack of food.
Therefore, when you start to lose weight on a diet, your body's safety function will be activated and you will not lose weight.
The stagnation period is also a sign of a successful diet. Even during the stagnation period, your body continues to change, so don't rush and continue.
The stagnation period will surely end.
[Cause 4] Doing aerobic exercise for 1 hour or more
People who do aerobic exercise for more than an hour can't lose weight easily.
Prolonged aerobic exercise excessively increases the stress hormone "cortisol". As a result, body fat tends to accumulate and the body may have a low basal metabolism.
And again, aerobic exercise begins to break down muscle as well as fat.
In other words, if you do too much aerobic exercise, you will build a body that is easy to gain weight and lose weight. It is important to work in moderation.
[Cause 5] I only do aerobic exercise
Even if you are only doing aerobic exercise, you will not feel the effect of dieting. If you live a life that counteracts the breakdown of body fat caused by aerobic exercise, dieting will almost never work.
Even if you just do aerobic exercise
If this is the case, please think that you have erased your efforts.
4 disadvantages of doing aerobic exercise only
Aerobic exercise is not a panacea. Here are four disadvantages of doing only aerobic exercise.
I will explain in order.
[Disadvantage 1] Burns calories only during exercise
With aerobic exercise alone, you can only expect calorie consumption during exercise, and basal metabolism is unlikely to increase significantly.
In the case of muscle training, muscle mass increases and basal metabolism rises. In addition, there is an afterburn effect after training, and depending on the intensity of training, it will continue to burn more calories than usual for 24 to 72 hours.
[Disadvantage 2] Muscles fall
Again, aerobic exercise causes you to lose muscle as well as fat.
In particular, we do not recommend long-term exercise that exceeds one hour.
When muscles are lost, basal metabolism is lowered, which makes it easier for the body to lose weight and gain weight, that is, to rebound easily.
I would like to incorporate not only aerobic exercise but also muscle training and a well-balanced diet so that I can continue my diet while maintaining my muscles.
[Disadvantage 3] Calorie consumption is surprisingly low
Many people don't know this, but aerobic exercise doesn't burn a lot of calories.
For example, depending on the individual, the calories that can be consumed by walking for 30 minutes is one cup of latte large size. It's less than I expected.
By the way, the muscle training only for self-weight training is 110 kcal.
Aerobic exercise can be said to be a disadvantage in that it also breaks down muscles even though it consumes less calories than expected.
[Disadvantage 4] It is easy to rebound if you stop
One of the disadvantages of aerobic exercise is that it's easy to rebound when you quit.
You lose weight with aerobic exercise because you lose fat and muscle. Your body, which has lost weight only through aerobic exercise, is easy to gain weight and lose weight.
In that state, if you stop exercising with your normal diet, you will definitely rebound.
To prevent this from happening, be aware of maintaining muscle mass with the correct diet and muscle training.
Three benefits of aerobic exercise
Of course, there are benefits to aerobic exercise.
Specifically, I would like to introduce three.
I will explain in order.
[Advantage 1] Has the effect of burning visceral fat
Aerobic exercise is effective in burning visceral fat. Muscle training cannot burn fat directly.
There are two types of body fat: subcutaneous fat and visceral fat.
To briefly explain,
Visceral fat has the characteristic of being easy to attach and remove.
You can burn this visceral fat effectively with aerobic exercise.
[Advantage 2] Has a dieting effect regardless of age or gender
Aerobic exercise is an exercise that puts less strain on your body. Therefore, it is easy to work on regardless of age or gender, and you can reduce body fat.
I've seen a lot of people who have reduced body fat and gained muscle by aerobic exercise and dietary improvements. Even elderly people in their 60s and 70s will definitely be effective if they continue properly.
[Advantage 3] You can move the muscles of the whole body
One of the features of aerobic exercise is that you can use the muscles of your whole body. In muscle training, a high load is applied to a specific part to aim for hypertrophy, but in aerobic exercise, the whole muscle is used for stimulation.
You cannot grow muscles as big as muscle training. But you will be able to maintain the amount you need, the muscle mass you deserve.
[Along with aerobic exercise] Introducing a diet method to lose weight
Here are three dieting methods that can help you lose weight more efficiently with aerobic exercise.
I will explain in order.
[How to lose weight 1] Do muscle training
Let's do muscle training together with aerobics.
Some people think that "muscle training seems to be difficult. I don't like going to the gym." It is possible to train at home without going to the gym.
The recommended muscle training at home is
However, it is good for beginners.
In particular, squats can train the large muscles of the lower body, so it is a training that people who want to lose weight should definitely do.
The merit of doing muscle training is
And so on.
Let's continue for 3 months first! Your body will definitely change.
[How to lose weight 2] Protect undercalories
"Protecting undercalories" is absolutely essential for a successful diet.
To briefly explain undercalories, the calorie intake is less than the calorie consumption.
No matter how hard you exercise or how you eat with nutritional balance in mind, you will never lose weight if you consume more calories than you consume.
However, it is important to note that even if the calorie intake is too low and the monthly weight loss is 5% or more of the body weight, the body will not lose weight easily.
If you lose weight with tremendous momentum, you will think that your body is starving and will try your best to return to your previous weight.
I have written in detail about undercalories, so please read it as well.
RETIO BODY DESIGN 8 Pockets [Must read] Is undercalorie the key to dieting? Explaining the correct diet and tips for losing weight https://retio-bodydesign.jp/columns/article/under_calorie "I want to know a diet that will definitely lose weight ...!" "What is the undercalorie that seems to be effective for losing weight?" Diet The word "undercalorie" that comes out when you research to some extent. However, many people may not know exactly what to do. In fact, undercalories are an essential way to lose weight! If you want to go on a diet, it's worth knowing. So, in this article, we'll answer your questions about undercalories! What is undercalorie? It's under-calorie ...
[Must read] Is undercalorie the key to dieting?Explaining the correct diet and tips for losing weight
[How to lose weight 3] Be aware of PFC balance
Awareness of PFC balance is also important for maintaining muscle and losing weight.
To briefly explain the PFC balance, it shows what percentage of the calorie intake of each of the three major nutrients (protein, fat, and sugar) in the diet corresponds to.
It's very easy to get PFC calories, so be sure to remember!
By the way, the Japan Society for the Study of Obesity sets the ideal PFC balance at P15%, F25%, and C60%.
There are also apps that calculate calories and PFC balance, so please use them.
[Ingest BCAA] Within 30 minutes to 1 hour if you do aerobic exercise
Aerobic exercise is effective in burning body fat.
If you want to burn more fat, we recommend aerobic exercise for 30 minutes or more and 1 hour or less.
If you are concerned about muscle breakdown due to aerobic exercise, we recommend taking BCAAs.
BCAA is an essential amino acid.
The main effect obtained by ingesting is
It is important to control muscle breakdown, as basal metabolism is reduced when muscles are lost.
Take it 30 to 60 minutes before you do aerobic exercise.
\\ Click here for BCAAs recommended by trainers //
Scivation Xtend BCAA Mango Madness 90 cups created by Rinkersummary
In this article, I introduced the causes, advantages, and disadvantages of not losing weight with aerobic exercise.
Summary,
If you want to lose weight efficiently, not only do aerobic exercise, but also be aware of muscle training and a well-balanced diet. ..
There are many types of aerobic exercise, so choose one that you can comfortably continue.
If you don't know how to lose weight, one option is to consult a personal trainer.
With abundant knowledge and experience, we will support you to get closer to your ideal body efficiently.
This column provides useful information on diet and body makeup, so if you are interested, please see other articles as well.
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