Michael Matthews, the author of the book Malhar, Dry and Define (Principle Ed) points out five common factors in the popular imagination that do not solve and may even harm fat loss. Know the attitudes and thoughts you should avoid if you want to eliminate body fat como emagrecer com saúde:
1 - Do not count calories
Counting calories is essential to achieve weight loss. Forgetting such an important guideline results in extra pounds, says Michael Matthews.
"This attitude is almost as logical as saying that you want to cross the country by car, but you do not want to be forced to pay attention to the fuel tank," says the personal trainer.
To lose fat, you need to burn more calories than you consume. It is necessary to control what to eat, not to extrapolate the daily limits.
"If you give the body more energy than it needs, the body will not have the incentive to burn fat," he explains.
For Matthews, the biggest problem with this habit is the lack of planning. Without counting calories, people lose sight of the amount consumed per day.
2 - Do more aerobic exercises to lose more weight
Aerobics help, but do not compensate the eating. If you eat 600 calories more than you really need, a basic race, which burns 300 calories, will not make you slim. The remaining 300 calories will be stored as fat.
To survive and maintain vital functions, the body burns a certain number of calories naturally, the so-called basal metabolism rate (BMR).
"The total caloric expenditure in one day is BMR plus the energy expended in any physical activity," explains Matthews.
So if the total of calories ingested is greater than the basal metabolic rate plus the calories lost with aerobics, the person will gain weight.
"You can keep doing this for years and never lose weight. In fact, you are likely to gain weight gradually, "says the personal trainer.
3 - Follow the diet of fashion
There are a thousand types of diet, and each month new ones appear. According to Matthews, some are good and many others are bad.
"This diversity is making people confused about the right way to lose weight," he explains.
The result is that they switch their diet quite often, failing to achieve the results they crave.
"In addition, they accept rather stupid things simply because they do not understand the physiology of metabolism and fat loss. Rules are rules and there is no stylish name or supplement that serves to get rid of it, "he explains.
4 - Work with light weights and many repetitions
Doing numerous repetitions with light weight does not solve anything in the matter of having a lean and toned appearance. According to Matthew, a lean body depends on having little body fat.
"Increasing muscle mass is a matter of overloading the muscles and letting them recover. Light weights do not overload muscles, no matter how many repetitions you make. Remember: Fatigue does not promote muscle growth. Without overload there is no muscle growth, "says Matthews.
5 - Reduce localized fat with specific exercises
It is not possible to reduce the fat of a specific part of the body with specific physical exercises. With exercise or diet, it is the body who will decide where to eliminate fat first, ie, which areas will get leaner first - and also the parts that will resist more in maintaining fat.
"Every body has its own genetic programming and there is nothing that can be done to change that. We all have our 'fat zones' that annoy us all the time, and yet there's nothing to do with genetics, "Matthews explains.
The personal trainer explains that it is possible to get skinny the way you want, just have patience and let the body eliminate the fats the way it was programmed genetically.
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