Your gene, weight loss & muscle building
We all know the friend, the colleague, the husband or wife; even the brother or sister who eats anything but never seems to put on weight. How do these people manage to maintain their weight? The answer is simply, these people have been blessed with numerous amount of gene muscles. What is gene muscle? It is your natural body's muscle or lean tissue (lean muscle) that you were blessed with from your biological parent.
If you are lucky enough to be blessed with a good amount of lean muscle, there are certain things you could do or not do to offset the clock. You could eat junk food, avoid exercise, live a sedentary lifestyle and end up being fat, obese and unhealthy. If you were unfortunate not to be blessed with ample gene muscles, there are also certain things you could do or not do to reset the clock. You could eat a healthy balanced diet, exercise, become active and change your destiny for the rest of your life.
The American College of Sports Medicine came up with these guidelines this year:
“Moderate-intensity physical activity between 150 and 250 minutes per week is effective to prevent weight gain. That's roughly between 2½ to 4 hours of exercise per week just to maintain your weight. But this recommendation will only provide moderate weight loss if you have gained weight. Greater amounts of physical activity, around 300 minutes or 5 hours per week, have been associated with clinically significant weight loss, and with keeping off weight loss."
So to summarize; 2½ to 4 hours per week if you're healthy and around 5 hours per week if you're wanting to lose weight or keep it off once you've lost it. Resistance training of moderate to vigorous intensity, twice a week, is also highly recommended.
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