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Published on May 17, 2018

Does Sweating Burn Fat? Find out the Truth Here

Does Sweating Burn Fat? Find out the Truth Here

When I was training martial arts years ago, there was a guy training while wearing a huge insulated jacket in the gym. It was 25 degrees outside. He was trying to slim down for a fight he would have 3 months from then. He was sweating like a pig (speaking about the iron ore smelting,[1] of course). In the training session, you felt sweat from this guy dropping on your face. That guy honestly thought that losing sweat means losing fat.

Does sweating burn fat? I wish I would’ve had the necessary knowledge back then, because if so, I could have told him that it doesn’t work this way.

Why we sweat

We sweat to minimize body temperature. Our body tries to be on a constant 37°C body temperature with slight fluctuations during the day. At this temperature, the enzyme activities of your body work the best.

Once your body exceeds these comfortable 37°C, it activates your sweat glands. You start to lose water along with salts, sugar and tiny amounts of waste products. You have about 2 to 4 million sweat glands in your body that cool you down.

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The amount you sweat heavily depends on your genetics. The temperature and humidity level does influence your sweat rate, but so does your gender, age and fitness level.

You sweat more in heat and humidity, but that doesn’t mean you’re burning more calories or fat. It simply means your body has to release perspiration to bring your body temperature down. People with a higher amount of body fat tend to sweat a lot more because they have a greater amount of body mass to cool down.

Sweat and body fat

Fat gets released from fat cells to provide your body with energy. Your body breaks down the fat into its parts — fatty acids and glycerol — which are then metabolized.

Fat is quite hard to metabolize, but it’s possible. Read this article to see how I’ve lost my body fat or get in contact if you’re looking for a coach. The more energy you need, the more your body pulls from your fat cells. The bodily function that causes you to use fat for energy operates independently of the one that causes you to sweat.

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Purposefully exercising in a hot or humid environment doesn’t mean you’re working harder to burn more fat. You’re simply raising your body temperature to a point that prompts you to sweat more.

When I was younger, I also thought that sweating increases the rate of body fat that you burn. If you sweat more, it simply means that you’re working harder, am I right?

But we have to realize that sitting on a beach on a 100-degree day doesn’t require a lot of energy and doesn’t use notable amounts of fat. You sweat because your body is just in need of serious thermoregulation.

On the other hand, when you work hard in sub-zero temperatures such as jogging in winter, you still burn fat even if your body doesn’t sweat as much to cool you down.

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Weight loss or just water gone?

You may notice that after a shirt-drenching workout, the number on the scale has gone down. You haven’t dropped a few pounds of fat, but you have lost a fair amount of fluids. This is also why training with a jacket can make sense for a martial artist to lose weight short-term (to fit the right weight-class), but not months ahead of the competition.

But for normal people looking to get fit, you should replace that lost weight with water or a sports drink to avoid dehydration.

If you enter a workout dehydrated, you may not sweat at all. Your body increases in temperature but is unable to cool down efficiently again. This results in a decreased ability to perform. This is also why hydration is critical to reaching your performance goals.

Consume about half a litres until you begin a workout and at least 0.3 litres every 20 minutes during the workout session. In the end, you can drink 0.5 litres again (this might also help in muscle buildup).

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Pro Tip: Weigh yourself before and after the workout and then compare the two numbers. When the scale says you’ve lost weight, drink fluids immediately. At best 0.5 litres to make up for every kilogram that you’ve lost.

Conclusion

You’ve probably heard about “Sweat is fat crying”. While I know it’s just a saying to get people stay motivated, now you know that it’s not true.

Sweating more doesn’t mean losing more fat. You sweat because your body is just in need of thermoregulation.

The harder you work out, the more sweaty you get because you are raising your body temperature to a point that prompts you to sweat more to cool down your body.

Reference

[1]Now I Know: Sweating Like a Pig

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Florian Wüest

Qualified and experienced fitness trainer and online coach.

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

Reference

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