Some fitness facts and tips
The amount of calories you burn in a day:
20-30% physical activities + 10% thermic effect of eating + 60-70% RMR
(resting metabolic rate).
The more lean mass (muscle) you have, the higher your RMR,
so the more calories you burn even when resting.
Any type of crash/severe diet means significant loss of lean mass along with fats.
And after the diet you gain fats on a higher rate, because your RMR is now lower.
Exercises involving higher/bigger muscles are better for weight loss
(pull-ups, swings, snatches, squats, deadlifts, presses etc.)
WORK = F (amount of weight moved in an exercise) multiplied by D
(distance you moved that weight).
The more work, the more calories burned and the higher RMR.
High range of motions exercises (snatch, clean&press, deadlift)
force u to the highest quantity of work.
FREE WEIGHTS require u to stabilize the weight,
while machines stabilize it for u and restrict u to a fixed path of motion.
Weight belts weaken the core muscles, so avoid them.
AEROBIC training (cardio) – burns more fat during the workout,
but also lean mass, which lowers the RMR.
The ‘’damage’’ created by cardio is fixed in a few hours,
while the one created by weights in 1-2 days, which keeps the RMR high.
Our bodies are designed to perform physical activity in bursts of exertion
followed by recovery (stop&go movement) instead of steady state movement
(no animals are doing ‘’endurance’’ activities, only when forced by humans!)
A sprinter is very lean, muscular and has powerful looking body,
while a marathonist is very thin, no muscles and sickly looking.
Another factor: the internal effect of various forms of exercise.
Excessive steady state endurance training (more than 60 min./sessions, many days/week)
can degenerate joints, reduce immune functions, cause muscle wasting
and can cause inflammatory response (= chronic disease).
Optimal training frequency: 3-4 days/week, 45-60 min.
Most effective multi-joints exercises:
– Standard deadlifts (knee s bent)
– Romanian deadlifts (legs almost fully stretched)
– Frant, back and overhead squats, high pull-ups
– Dips, chin-ups, swings, clean and press, snatches (KB or barbell)
The SNATCH is the exercise in which u put the most work.