Muscle and Types of Muscle
The human body has two different types of muscle:
– Type 1 – slow-twitch fibers and
– Type 2 – fast-twitch fibers.
The responsibility of the slow- twitch fibers is to control endurance in the activities like running long distances and low-impact aerobic workouts (e.g. Zumba). Fast-twitch fibers are responsible for explosive, shorter movements.
Fat and Types of Fat
There are two types of fat – white fat (subcutaneous and visceral kinds) and brown fat.
Subcutaneous fat is located around your hips, butt, breasts, belly, and thighs that give you curves and is your largest energy reserve. It also helps in regulating body temperature.
Visceral fat hides in your midsection and has the responsibility to protect organs like your liver and intestines. The high level of visceral fat increases inflammation raises your risk for heart disease, cancer, diabetes and high blood pressure.
The Brown fat is a type that you actually want more of. It has an ability to burn more calories instead of storing them. The physical activities, including exercises, may help the body make more brown fat by producing a hormone called irisin.
The Muscle – Fat Connection
The majority of the energy the body use during the day is for powering the muscles. The fat is one of the best sources of that energy as it contains 9 calories per gram twice more than carbohydrates (4 calories).
When you do low-intensity activities, you tap fat for energy. By increasing, physical intensity and your muscles start demanding fuel faster. In such a case, your body switches to burning carbs, which are quicker to break down into energy.
How to Burn Fat and Build Muscle by Exercising
While the intensity of exercises increase it leads to a more fat loss in the end. However, the intensity is only part of the equation, as there are six other strategies that will help you build muscle and torch fat more effectively.
- Get moving early.
According to the experts exercising in the morning blasts up to 20 percent more body fat. The key to this success is to eat breakfast after your workout, as the British Journal of Nutrition suggests. It is due to the fact that the body has less glycogen (energy) from carbs if you don’t eat, so the only that body can is to turn to fat.
- Sleep more
The average human’s body aims for at least seven hours sleeping. If you sleep less than that your levels of the stress hormone cortisol elevated, which may disrupt the results of your workout. Cortisol has the ability to slow muscle growth.
As stress is seen as a threat, your body begins collecting fat so it has energy stores, particularly in the abdomen.
- Follow the 1:3 rule.
The experts suggest exercising one hour three times a week, which will be enough for your overall physical activities. Following that regiment for six months will change your gene expression that encourages your body to remove fat from the blood stream. It will provide you having a significantly smaller waist, confirmed the research from Lund University in Sweden.
The study showed that the genetic changes may lower the risk of heart disease too.
- Push harder
The fitness experts suggest building the lean muscle mass by doing bodyweight exercises and lifting weights. However, the lifting of weights should be appropriate, recommended by the trainers, for a full success.
- But take it easy sometimes too.
Changing the routines while exercising helps muscles to rest. It is best to start from moderate exercises and gradually increase to high-intensity workouts that give your body different challenges and better adaptation and preventing overtraining.
- Snack smart post-exercise
Combining carbs and protein within two hours of your workout will replenish glycogen stores, and help you repair wear-and-tear on your muscles so you’re stronger the next time you exercise. Your aim should be for a 2-to-1 ratio of carbs to protein (or for longer than 75 minutes workout, aim to a 3- or 4-to-1 ratio).