Regular Strength Training” exercises can help:

1. Reduce FAT Tissues and Increase MUSCLE Tissues (NOT REPLACE):

• During Strength training:
  • Will I gain or lose weight if I workout?
    • The answer depends on your goals—whether you are improving your cardio, gaining muscle, or losing weight—and your fitness level. For example, people who are new to working out will typically see cardio improvement and muscle gain within two to four weeks. In contrast, significant fat loss might take around four months or longer.
  • Build More MUSCLE Mass and Reduce FAT Mass ?
  • Strength training may cause you to LOSE weight, which is as desired. If you increase the amount of lean body mass and reduce Fat mass, you will look leaner and toned. Strength training combined with a high protein diet helps build new muscle cells through a process known as muscle protein synthesis, thereby increasing MUSCLE tissues and reducing FAT tissues recharging a person’s resting metabolic rate. Strength training may also cause you to GAIN weight if you are underweight / Plan to increase your weight for a planned event / competition, and that’s perfectly okay. If you increase the amount of lean body mass, you will look leaner and toned. Muscle is denser than fat, meaning it takes up less space on your body.
    • The weigh scale for a Muscular Dense Person might show a higher weight during Gaining phase, than a Non-Muscular FAT PERSON of same SHAPE & SIZE.
  • What is CALORIES BURNING – Calorie Deficit vs Calorie Surplus
  • What is CALORIC INTAKE
    • CALORIC INTAKE is defined as the amount of energy consumed via foods and beverages. A calorie is a unit of energy that is defined as the amount of heat energy required to raise 1 g of water by 1°C. Calories are units that measure the energy in food as well as the energy produced, stored, and utilized by living organisms.
    How to Calculate Basal Metabolic Rate (BMR)
    • Your basal metabolism rate is produced through the following basal metabolic rate formula: Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
    CALORIC COUNT
    • If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2. If you are lightly active (light exercise/sports 1-3 days​/week) : Calorie-Calculation = BMR x 1.375. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55. If you are highly active (HIIT exercises and/or Weight training 6 days a week / sports 6 days/week) : Calorie-Calculation = BMR x 1.90.
    CALORIES versus Metabolism / Basal Metabolic Rate (BMR)
    • If you have a slow metabolism or slow BMR, your body needs fewer calories to keep it going. A fast metabolism does not necessarily lead to thinness. In fact, studies show that people with overweight/obesity often have fast metabolisms. Their bodies need more energy to keep basic body functions going.
  What is daily food intake in calories?
  • It’s estimated that the average man should be eating 2,500kcals a day, or 2,000kcals for a woman, which gives us an idea of roughly where our intake of energy needs to be. Some days you might eat more and others less – it’s the average that is important rather than individual days.DAILY (in a 24 Hours cycle), Muscle tissues burn (7-10 cal per 0.5 kg body weight) and Fat tissues (2-3 cal per 0.5 kg body weight) so for an average 80kg Muscular bodyweight it is ~1100-to-1600 calories PER DAY and 300-500 calories PER DAY for a Non-Muscular person with Higher Fat%.
    • To compensate the need of Energy for a FAT Body, s/he might need to eat More than the required amount and the extra UNUSED GLYCOGEN is stored as FAT.
    The additional UNUSED SURPLUS calories are stored as FAT in the Body in both Muscular and Non-Muscular Person. This is because the body presumes that future requirement will be there for the body to use stored Energy in form of FAT during Illness, Less Food Intake, Lower cardio movements like slow paced-Jogging (3-4km/hr) etc…Thus it means that, Per Day (in a 24-Hour cycle), a Muscular person burns ~3-4 times more calories than a non-muscular person. This ~3-4 times burning is EVEN during REST and while SLEEPING.
  • METABOLISM and TYPES OF METABOLISM
  • The more muscle mass you have, the higher your metabolic rate tends to be.More muscle also helps your body burn more fat than muscle, which is important if you want to lose weight and keep your strength.Muscles will shrink if weight training stopped (although muscle memory will be retained) and Fat will increase, although at slower rate if Weight training stopped and will take approx. 3 times the time in which fat accumulated for a regular exercising person and 8-10 times for those Newly engaged in exercising.
  INCREASES METABOLISM: 
  • METABOLISM is the chemical reactions in the body’s cells that change food into energy. Our bodies need this energy to do everything from moving, to thinking, to growing, to processing sugar in body into energy. Specific proteins viz. Enzymes are the protein catalysts that speed up the biochemical reactions by facilitating the molecular rearrangements that support cell function.The faster your metabolism, the more calories or energy you burn during your daily activities. When this process of generating, storing and transmitting power are out of whack, your body may become vulnerable to metabolic imbalances, which can lead to health problems.Diabetes is a classic example of the body’s inability to metabolize blood sugar properly.Two Types of METABOLISM are:
    • Catabolism – the breakdown of food components (such as carbohydrates, proteins and dietary fats) into their simpler forms, which can then be used to provide energy and the basic building blocks needed for growth and repair.
• • • • Anabolism – the part of metabolism in which our body is built or repaired.
      All of us have a different metabolism rate. A person with a slow metabolism burns fewer calories, which means more Fat get stored in the body; that is why some people have difficulty losing weight by even cutting some calories (means they need more calorie cut / deficit). A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain extra pounds/ kilos.
  • Manage Weight i.e. Help Weight LOSS awa Weight GAIN BOTH
    • Muscle is à denser, more harder and less flabby and occupies Less Space
    • Fat is à Less harder and more flabby and occupies More Space