How To Get Ripped Using Science!
The main concern in losing weight is the "losing weight" word itself. People only want to weigh less on the scale. That's not a hard task to achieve. Anybody can tell you, "Just eat less calories than you consume and that's all"!
By doing that of course you will lose weight, but you won't ever be in shape. Sound strange? It may, but it isn't! It's science! If you want to get defined, the first thing to do is to forget about losing weight!
Your weight is the total sum of 2 components:
- Fat Free Mass (FFM)
- Fat Mass
The FFM consists of bones, skeletal muscles, and non-skeletal muscles.
Looking at the FFM from a chemical point of view it contains 19.5% of proteins, 72.4% of water, 8% of skeletal minerals and 0.1% of glycogen.
Weight can also be lost by decreasing the FFM. When a person loses weight in this case, they are still considered fat and are not good to look at. The only way to be defined and reach that goal is by decreasing the fat mass while keeping the FFM (muscle, etc) as high as possible.
This task is hard to achieve for a variety of reasons, including: scientific knowledge on nutrition & training, time, and sacrifice.
What To Do
To have the whole body defined, muscular and of course, also have a well developed six pack, weight training, proper nutrition, and aerobic exercises are needed. In this article I will focus on aerobic exercise.
Weight Training is necessary for 2 main reasons:
- Aesthetic Reason - Building muscle is important for giving a muscular and hard look to the body once definition is reached.
- Physiological Reason - By increasing the lean muscle mass and thus the size of the muscle cell, you will also increase the number of cellular organelles named Mitochondria, who are the energy centers of the cell. Inside the Mitochondria, the oxygen is burned in order to produce energy to sustain the aerobic metabolism, the one that uses fat as fuel for energy. It is obvious that the more Mitochondria you have, the more oxygen is used and the more fat stored in adipose tissue is burned while doing aerobic exercise. Yes!
Further more, in a well weight trained physique there's an increase in the intracellular bio-availability of the enzymes of beta oxidation, krebs (or citric acid) cycle and transport chain electrons. A proliferation of capillaries will also occur, generating more transportation of nutrients as well as oxygen to the peripheral districts, which in turn means faster oxidation.
Nutrition is probably the most important key from which the effectiveness of a proper weight and aerobic training depends on. Since nutrition is a complex field and most of it depends on the hormonal responses to eating, it needs to be discussed apart in a whole different article.
Aerobic exercise (jogging, treadmill, bicycle, etc.) is critical for losing body fat, especially for those who aren't blessed by great genetics.
Jogging, running on the treadmill, bicycling, etc, doesn't mean that you are exercising at aerobic rate just because those activities are commonly known to be "aerobic".
Aerobic means that your cells are using oxygen to produce energy. Aerobic means that all the energy needed to sustain that kind of physical effort comes from oxidative processes.
When you exercise you are increasing the need of oxygen intake to your muscles, so that your heart will pump faster in order to carry more blood (blood transports oxygen) to the muscular area exercised. But when the heart pumps faster than the rhythm of the lungs this condition cannot be satisfied.
In order to satisfy that condition, the heart and lungs have to work at the same rhythm so that all the oxygen taken from the atmospheric air by the lungs can be pumped by the heart to the peripheral areas.
In order to promote those requirements, aerobic activities have to be led in a limited heart rate zone.
The ideal heart rate zone favorable to promote fat loss ranges around 65-70% of maximum heart rate.
The most common calculation used to calculate one's maximum hearth rate is 220-age.
There are two different ways to calculate your maximum heart rate and your target heart rates. The method I just explained is the simple method. Read the full article about heart rate zones here.
Simple Target Heart Rate Calculator
Using the 220 - Age formula.