LOWERING KILOS IN THE SLOPE OF JANUARY
It seems incredible that we have reached today. It has been a mountain crossing with the highest peaks on Christmas Eve, Christmas, New Years Eve and New Years. We cannot forget company lunches and dinners, with childhood friends, with high school friends and with the sursuncorda. Recognize that you have put yourself up and have not compensated with light meals and / or exercise.
The time has come to say goodbye to those extra pounds, glycemic spikes, sky-high cholesterol and procrastination. Nutrition and exercise will be your allies. As Jack Lalanne used to say “exercise is king, nutrition is queen, put them together and you will have your own kingdom”. Now build your kingdom with willpower, tenacity, and patience. If it is not for your health, do it for the bikini operation, we know that some of you give yourself a cane from January to June to prepare your mountain body for the beach, and from June to December it gets out of hand.
You already know that a healthy diet will be the key to returning to your weight, and above all to optimal levels for your health. If you have leftover roscón, nougat or polvorones, be strong and do not bite by telling yourself that you have to spend them. One of the most common tips is to give them away, not to throw them away. But we are going to invoke the Christmas spirit again and we advise you to do a good deed. If you give them away, do it to those who need it most, to those who do not reach the recommended daily calories because, unfortunately, poverty accompanies them.
Our advice is that, in addition to eating again “as usual”, if your diet is not as healthy as you would like, or you have a clear goal of weight loss, go to a good dietician-nutritionist. Do not get carried away by those who restrict you without further ado, trust the professionals who explain and educate you on eating well, because even if it takes longer, it will be essential to avoid going back to your old ways at the first change.
But we’ve already told you that diet and exercise should go hand in hand. If you want to lose weight and keep it off, this is an essential tandem. Now, what is the best exercise to lose those extra pounds on the January slope?
The best exercise is the one directed by a qualified trainer, as they will adapt and individualize the training to your needs. Because even if your weight loss goal is the same as for your neighbor, each one has a different starting situation: one with 3% excess fat, another 12%; one with herniated discs, one without them; one sedentary, another active …
In FAST this premise is fulfilled, because you will always have your personal trainer just for you during the sessions, and this allows the training to be individualized to the maximum.
In addition, the energy expenditure during the sessions of the FAST method is higher than performing the same activity without electrostimulation. This is evident from the increased muscle activation produced by the biosuit. As we have already indicated on other occasions, Dr. Ángel Gutiérrez determined it and disclosed it from his laboratory at the University of Granada (de la O et al., 2015): “high intensity training (Electrostimulation and HIIT) generates higher caloric intake, increasing the metabolic rate for several days after exertion, while conventional aerobic work involves less expenditure, and only during exercise, but not afterwards.
The scientific evidence of EMS Integral Activa in this regard is scarce at the moment. Research groups are currently in the process of learning more about this tool. Therefore, we are going to bring you some of the evidence on analytical electrostimulation in terms of energy expenditure and body composition. * Remember that EMS Integral starts from the technology of analytical electrostimulation, with the difference in the area to be stimulated and the specificity in the placement of the electrodes.
Hsu, Wei and Chang (2011) indicated that electrostimulation can considerably facilitate energy expenditure, since energy expenditure during sessions with electrostimulation is higher, which can be advantageous for weight loss. 17% energy expenditure per hour while the person remained seated, with electrodes on the quadriceps, hamstrings, buttocks and abdomen. That is, without doing anything, sitting down, the energy expenditure was significantly higher.
One study investigated the metabolic and cardiovascular effects of a one-hour period of electrostimulation session in lower limbs compared to the cardiovascular response observed during walking in nine obese people. One hour of electrostimulation significantly increased energy expenditure compared to resting values. These results suggest that electrostimulation can be used in the obese population to induce an effective response to cardiovascular exercise. In fact, the observed increase in energy expenditure induced by one hour of electrostimulation is clinically important and comparable to that recommended in weight control programs (Grosset et al., 2013).
Low-frequency electrostimulation techniques can induce increases in energy expenditure similar to or greater than those associated with other types of exercise, and this is what our Reduce program is based on. Don’t go up the January slope, lower it in kilos with the FAST method .
- De la O et al. Influence of three different types of training (Global Electrostimulation, High Intensity Interval Training (HIIT) and Aerobioconventional) on post-effort basal metabolism.
- Grossetet al. Comparative effect of a 1 h session of electrical muscle stimulation and walking activity on energy expenditure and substrate oxidation in obese subjects.ApplPhysiolNutrMetab.
- Hsu, Wei and Chang.Effect of neuromuscular electrical muscle stimulation on energy expenditure in healthy adults.Sensors (Basel).