This is how you get your fat!

In Germany, the number of overweight people continues to increase – Germany is getting fatter – women are still below the international average compared to men. According to the World Health Organization (WHO)

65% of the male, European population can be described as overweight. With the women it is somewhat more than half. Over 55% of European women are overweight! It is also extremely alarming that more and more children and teenagers are overweight or. get obese. Already approx. To classify 20% of all school children and teenagers as overweight.

This is how you get your fat!

Lose weight through sport – How to get rid of your fat!

At the same time there is probably hardly a topic, around which more myths and legendary stories entwine, as with predominance: one hears on the one hand from humans those a calorie-rich meal only look and already increase, or also of

People who hardly eat and/or drink anything, exercise a lot and still don’t lose or even gain weight. The fact that this is not even physically possible is something that those affected are reluctant to acknowledge, but nevertheless the basic rule still applies that those who burn more calories than they consume lose weight.

Furthermore, it is striking that the majority of problem-solving strategies around the topic of obesity still focus exclusively on calorie intake and not on calorie burning. If one investigates in the Internet under the terms "overweight" and "Abnehmen" one encounters primarily sides, which concern themselves with parliamentary allowance and nourishing change.

The energy balance

If you don’t want to gain weight, you need to learn how to manage your weight responsibly. The focus is on the balance model of energy intake and energy consumption. The starting point is a simple assumption: everything we eat, we have to consume again in order not to gain weight! In order to lose weight, we must either reduce our energy intake or increase our energy consumption. In short: eat less or move more. But the most effective is the combination of both measures.

Why diets can make you fat – the yoyo effect

Our body is not programmed to take only what it needs from our ingested food and simply excrete the rest again. No, but at times when we have a positive energy balance, the excess is stored as fat in our bodies. This clever strategy has been developed by our body during evolution to prevent bad times, i.e. times of lack of food. The catch: there are no more bad times – at least not in modern industrialized nations.

Similarly, our body is able to cope with a negative energy balance. A skill that humans have acquired over the course of their evolution through many periods of food scarcity, such as.B. ice ages, droughts, bad hunting luck or, more recently, diets. An energy intake of less than 1000 Kcal signals to our body that it is in a starvation period – to which it responds by lowering its metabolism and begins to meet its energy needs by breaking down body fat and body protein.

The fatal thing: the less we move while doing so, the more muscle mass is lost during a diet to meet energy needs via body protein instead of body fat. As a result, due to the lower muscle mass, the basal metabolic rate continues to decrease.

The yo-yo effect begins exactly when you have reached the supposed desired weight with a diet and return to a "normal" diet or. Energy supply returns. The muscle loss described above and the reduced basal metabolic rate create the ideal conditions for gaining weight again quickly, often well above the initial weight.

Sport and not just diet!

Many people who wish to lose weight, however, succumb to the battle with their inner pig dog and come to the fallacy that one can avoid physical exertion in the form of sports by keeping an iron diet instead – it seems supposedly easier to reduce the intake of calories by dieting than to laboriously work them off again by exercising. However, a diet without additional sports only leads to a lowering of the basal metabolic rate as well as to an additional muscle loss, which makes a body fat reduction more and more difficult. If you fall back into old eating habits, you will quickly fall into the yo-yo trap, because the difference between required and supplied energy (calories) is now all the higher due to the reduced basal metabolic rate.

Who would like to lose therefore in the long term, may not limit itself alone to a Diat, but for it regular sport is essential!

What type of workout – endurance or strength training?

To lose weight with sport respectively. To support weight loss, a combination of strength and endurance training is recommended. Such a combination is much more effective than endurance training alone, because strength training builds muscle mass, which then consumes more energy – even without exercise, because greater muscle mass increases the basal metabolic rate and thus also fat burning at rest. For untrained overweight people, strength training is often of greater importance in the first place, in order to create the appropriate basis for regular sporting activity for their supporting and supporting apparatus.

How to train intensively?

Although endurance training can burn more calories in the same amount of time under a higher load than under a lower load, it is to be expected that beginners in particular can only sustain a low load for a longer period of time, which in turn allows more energy to be burned. Thus, it is initially better to train longer with less intensity. As training improves, the intensity can then be increased.

Since muscle building is of great importance for successful weight loss, the training method should also be oriented towards this goal when strength training. D. h., muscle-building training (hypertrophy training) is preferable to the strength endurance training often practiced in gyms, because the latter can consume more energy during the workout, but does not stimulate enough the building of muscle mass.

Targeting fat deposits?

When the human body stores fat, this unfortunately does not happen evenly distributed over all body regions, but certain body regions are affected to different degrees. Women like to accumulate fat deposits on their thighs, hips and buttocks – the notorious problem area for men is the widespread beer belly.

Many sports providers try to suggest to those concerned that it is possible to reduce fat deposits specifically in the above-mentioned problem areas. With programs such as "belly away" or "belly, legs, Po" special problem zone training is to particularly strongly pronounced fat pads to body to move.

Unfortunately, this is purely an advertising strategy on the part of the providers and only pure wishful thinking on the part of those concerned. This is because the body deposits its fat pads to varying degrees in certain areas of the body, but it does not break them down accordingly. Thus, even "targeted problem zone training" cannot provide the hoped-for increase in fat loss in certain parts of the body; instead, targeted exercises can only promote muscle development and thus help to tighten the tissue, making some people look slimmer or at least more athletic. By building up additional muscles, the basal metabolic rate of the body can also be increased, which contributes to an increase in general fat burning in the long term.

Calorie consumption and weight loss

The German Nutrition Society (DGE) gives the following values as average calorie consumption per day:

Men: 2.000 – 2.500 kcal
Women: 1.600 – 2.000 kcal

According to the recommendation of the DGE, to lose weight an energy deficit of approx. 500 kcal per day can be achieved.

To achieve effective effects in the prevention and therapy of overweight, an additional energy consumption of (kcal) per week should be at least 2500kcal, better 3000kcal.

This additional energy consumption of 2.500 (-3.000) kcal per week can be achieved through

  • 8 hours per week of endurance training for beginners (brisk walking, walking, breaststroke, cycling on the flat, etc.).) or
  • 4 hours per week of endurance training for advanced athletes (jogging or running, crawl swimming, cycling uphill, etc.).) or
  • 6 hours per week of strengthening training

As already explained, a mix of endurance and strengthening is recommended, z. B.

  • 2 hours of strength training PLUS 6 hours of endurance training (low intensity) per week
  • 2 hours of strength training PLUS 3 hours of endurance training (higher intensity) per week

Further links

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