THE NUMBER ON THE SCALE

Says nothing about your Body Composition

Knowing and understanding this truth, could take away a lot of frustration from the people that are obsessed with the scale, starvation diets, counting calories or excessive cardio.
One more pound of muscle in the body burns 50 more calories per day while at rest, which means, 10 more pounds of muscle are going to increase the metabolism rate by 500 more calories burned in a day without having to workout more.

The pieces of the puzzle of a healthy, consistent lifestyle that helps to grow the muscle and burn the fat are:

• Weight Training: Appropriate and progressive routines that challenge the muscles to grow. 
• Cardiovascular Training: Moderate aerobic routines that promote fat burning and heart health. Better if it is done after weight training.
• Nutrition: Consistent eating habits that nourishes the body. Five to six meals per day based on the right combination of macronutrients: Protein, Good Carbs and Essential Fats.
• Supplementation: Micronutrients and gut health are essential to support the functionality of the body. The most important supplements are: Multivitamins, Omega 3, Probiotics and Digestive Enzymes.
• Stress Management: Sleeping, recovering and evolving are as important as training and eating healthy.

In conclusion:

• The number on the scale is not a real mark of health or strength, neither tells the truth of your Body Composition or your fat/water/muscle mass.
• The focus should be on increasing the pounds of the weights and the density of the muscles in order to speed up your metabolism and use more calories at rest.
• Yo-yo diets or binging lifestyle are only creating loops of frustration where every time is harder to “lose weight” and easier to “gain it back” as a consequence of sacrificing your muscle mass and slowing down your metabolism.
• More cardio is not the answer! Smart cardio is. (Ask me how to do cardio in order to use fat as fuel).

LALY PENA

Questions?

Email us to fitdonel@gmail.com

Did you like our Fitness Journal? We have Mindfulness & Wholeness as well👇🏼