Fact or Fiction?
Unfortunately, this is a really persistent myth that keeps a lot of people from being active. People who really dislike sports just don’t move at all, because they think it isn’t worth it anyway. But that’s not true. As recent research shows, sitting is quite bad for our health and every bit of physical activity that holds us up is a good idea. Indeed, when it comes to health, every step counts.
That's true. Alcohol contains about 7 kcal per gram which is almost as much energy as in a gram of fat. This contains 9 kilocalories. By drinking two glasses of beer or wine you can easily add up 250 kcal to your energy intake; mixed spirits with soft drinks or with syrups not taken into account. They would add a lot of additional sugar. Alcohol even disturbs the normal fat metabolism and thus contributes to fat gain.
The World Health Organization recommends at least two days per week resistance training or weight lifting. By doing strength training you increase your lean muscle mass and thus your calorie consumption, strength and endurance, your bone density as well as decrease body fat. Strength training improves balance and posture and makes it easier to regulate your weight.
For our body muscles are energy wasters. That is the reason why muscle fibers will be reduced when you do not use your muscles regularly. Even though you do not lose muscles as a whole their size and strength will decrease. By the way: Your muscles will not turn into fat. That is just another myth.
Losing fat by doing a lot of steady state cardio might not be the most efficient or at least not the only way. Muscles are the real fat burners. The more muscle mass we have the more calories are burnt even when we are resting. Thus, strength training is crucial when it comes to long term weight regulation. Due to the so called afterburn effect high intensity interval training is a good choice for losing fat as well.
Between the middle ages and older ages people usually lose about half of their muscle mass if they do not fight it. That is part of the natural aging process. When muscle mass decrease the caloric needs of the body also become less. So, if you do not start eating less, you will steadily gain weight. The good news: If you do strength training until old ages you can compensate the natural reduction of muscle mass.
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