These days, most people already know the main benefits related to bodybuilding for both men and women. However, the subject still causes many doubts and even generates some myths.
Some of the most recurring questions are:? Bodybuilding Weight Loss? and is she really suitable for women?
And to check the answers, it is important to understand this activity as a whole, assessing how it works and then what benefits are felt with your day to day practice.
The Top 14 Benefits Of Bodybuilding
Below, Wellington Pereira Romão, Just Fit Academias Physical Education Professional, explains the benefits of bodybuilding:
- Enables the gain of lean mass;
- Tones the muscles;
- Helps in burning calories and speeds up metabolism;
- Improves muscle endurance;
- Contributes to the prevention and control of diseases such as osteoporosis (which even has the highest incidence in women);
- Assists in the prevention of spinal problems;
- Strengthens the lower back, thus reducing possible local pain;
- Assists in the treatment of diabetes allowing better balance of blood glucose;
- Helps in lowering blood pressure;
- Assists in the rehabilitation of people with heart problems;
- It is usually used as a postoperative rehabilitation tool for meniscus, ACL, cuff, collateral ligaments, among other cases;
- Improves posture;
- Increases self-esteem;
- Allows greater socialization.
"Therefore, for both men and women, bodybuilding has enormous benefits, and it can even be said that it is something essential in modern life," says Romão.
Also read: 100 Ways to Cut 100 Calories
But after all, does bodybuilding lose weight?
The answer to this which is probably the biggest question about bodybuilding is: yes. • Bodybuilding is a great ally in fat loss because muscles, when required, require a lot of energy, thus expending more calories. It is also worth mentioning that the human body spends more calories at rest in a person who has a greater amount of muscle mass than in another who does not have as much muscle mass. Therefore, the work of developing muscles is indispensable when talking about weight loss ?, explains Romão.
But then it is impossible to lose weight without doing bodybuilding ?! Not? • It is possible to lose weight without doing bodybuilding, but increasing muscle mass accelerates the body's energy expenditure even when you are not training, ie at rest (at home resting), because bodybuilding provides this. But aerobic work (treadmill, bicycle, transport or any other) does not provide the body with the same expense when we are at rest ?, highlights the physical educator.
And would it be possible then to lose weight by doing only bodybuilding? Yes, it is possible as we have many ways to do a bodybuilding program where we can achieve high calorie expenditure. However, the combination of bodybuilding and aerobic exercise is the perfect way for those who want to lose weight? Answers Romão.
Can bodybuilding fatten up?
One of the biggest myths, which unfortunately has been spread for a long time, is that you should only work out if you want to "get strong". This has caused some concern especially in women, so it is still very important today to emphasize the benefits of bodybuilding for women as a whole and even in the process of weight loss.
Sometimes when a woman begins to gain some muscle mass, she thinks she is getting too strong, but in fact, she is not considering that she can still have a fat cover. involving the musculature? So she may think her arm or leg is getting too big? Comments Romão. ? But, it is worth mentioning, each workout has its specificity, such as conditioning, resistance, hypertrophy? Thus, women should be calm and simply expose their goals to the physical education professional, who will mount the training according to their goals and physical fitness ?, he adds.
Read also: 12 things that go through your mind when starting the gym after 30
Another frequent concern in this regard is weight on the scale, since who does weight training correctly will gain lean mass? which of course will reflect on the weight of the balance (not least because muscle mass is denser than fat mass).But gaining lean mass is very positive and is exactly what will help you burn fat faster!
In order not to get caught in the balance, it is very important to make a body composition assessment, which will indicate exactly what your gains with bodybuilding are being.
What physical activities are recommended for weight loss?
There are currently no excuses for not exercising! There are physical activity options for all tastes and goals. And most interesting is that most of them can / should be associated with bodybuilding. Check out examples below:
Running
This is one of the best known and most effective activities for those who want to lose weight. ? But we can not forget the intensity of it, so that another training target is not prioritized? Because in weight loss, what we seek is to try to use fat as a source of energy, prioritizing the burning of it, not the physical conditioning itself ?, says Romão.
? Running is an excellent ally and should be associated with bodybuilding, but should be done after bodybuilding, because the priority is to maintain or increase muscle mass, thus optimizing resting energy expenditure. Doing the reverse process (first run and then weight training), the work on weight training will probably not be done as efficiently ?, says the physical educator.
Read also: 20 best exercises to lose weight
Spinning and jumping lessons
Romão explains that these modalities use a lot of oxygen, leaving the metabolism very fast and contributing to the burning of calories even after training. "The practice of bodybuilding in this case is interesting, but every other day, because these modalities (spinning and jumping) are already quite intense," he says.
Functional Exercises
According to Romão, functional exercises are efficient in the weight loss process, as "potent" exercises such as running, jumping, squatting at high intensity are usually combined. "And because working all muscle groups, there is not necessarily a need for this type of training to be combined with bodybuilding," he says.
Swimming and water aerobics
? Swimming and water aerobics are good options for those who prefer and / or who can not do impact and bodybuilding activities, as well as being strong allies in the weight loss process ?, explains Romão.
When choosing a physical activity, it is very important to choose the one that you identify with most, so that you maintain the constancy and enjoyment of the practice.
You now know that weight training, among other activities, is a great ally in the weight loss process. To practice it safely and successfully, it is essential to have the guidance and accompaniment of qualified professionals.
Read also: 24 Scientifically Proven Weight Loss Tips
It is noteworthy that no results "appear overnight". Therefore, as with other physical activities, patience, perseverance and focus are required to achieve the desired results.
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