Lose weight with Full Body Electrostimulation

How to lose weight with Miha Bodytec integral electrostimulation?

The 1st objective of electrostimulation is to strengthen the whole body. But many people wonder if electrostimulation training can also help them lose weight. The answer is yes, but you have to follow a few rules to get real results. Here is a guide full of simple, practical and effective tips for losing weight using electrostimulation. it will help you target the actions that will have the greatest impact on your weight loss.

The basics of losing weight

Except in special cases (illness, obesity due to illness, etc.), a few basic rules are enough to initiate regular, healthy and lasting weight loss.

When we say "I want to lose weight", what we really want is to lose our fat. By losing muscle, we also lose weight, but that's not what we want.

How to lose fat then?

Fat is stored to be used when your body needs energy. If you don't give it enough fuel during the day to perform all the tasks it needs to do, it will use up those reserves. You must therefore create a caloric deficit through the following 2 means of action:

1. Eat fewer calories

2. Burn more calories

Reduce calorie intake?

It is useless to deprive yourself of food, because the body will adapt to compensate for this excessive deprivation by putting itself in "energy saving" mode. Like your iPhone, it will only perform the essential actions to use as few calories (battery) as possible during the day. The deprivation effect cancels.

Although it is still advisable to significantly reduce your calorie intake, to be effective, you must above all target your efforts on empty calories, those which do not provide usable energy for your body and which are easily stored under form of fat.

For this you must mainly reduce your sugar intake. Excess sugar has a much more negative impact on weight and health than fat. It is the cause of many modern diseases: obesity, diabetes, hepatic steatosis (excess fat in the liver), cardio- vascular, etc.

When your body experiences a spike in blood sugar that is too high, it releases insulin. insulin is responsible for lowering blood sugar levels quickly, because too high a level can be fatal (hyperglycemia). To accomplish its mission, insulin performs 3 successive actions:

It transports sugar to the cells for the body's immediate energy needs.

It transports the excess in the form of glycogen to the liver and the muscles to build up an energy reserve.

It transforms the surplus into Triglycerides (fats) to store it in the adipose tissues (adipocytes). This is how the body's fat reserves are made.

The greater the spike in blood sugar, the greater the quantities of insulin released, the more fat the body will store. It should also be noted that insulin directs the metabolism as a priority towards the combustion of sugars for its immediate needs, preventing the use of fats already stored.

Carbohydrates are everywhere: fructose in fruits, starch (chain of sugars) in potatoes and bread, etc. Removing the sugar from your coffee isn't necessarily the answer. The ideal is to avoid a spike in blood sugar so that insulin does not need to store the excess.

Some foods raise your blood sugar levels very quickly (high glycemic index) and also contain a lot of sugar (high glycemic load). These are the foods that activate insulin the most. To optimize your weight loss, take note of the list of foods with a high glycemic load and reduce your consumption.

It is often foods filled with empty calories without nutritional value (cereal products, processed and refined industrial products, etc.) that also have a high glycemic load. The body does not know what to do with this useless surplus for its survival, it has no choice but to store it.

A good tip not to deprive yourself completely is to accompany small portions of these foods with fiber, as this slows down the digestion of sugar, which can help you avoid the blood sugar spike:

- Prefer whole fruits to juices

- Accompany your portion of rice with a pan-fried vegetable

- Eat grated carrots with your bread slice for breakfast

Etc

Expend more calories

Your 2nd course of action is to burn more calories. Your body consumes it for different reasons:

1. Activate your muscles during physical activity.

2. To function and survive (breathe, make the heart beat, digest, etc.).

We can hardly act on the energy expenditure of the organs, apart from that of the muscles. So to spend more calories, you have 2 possibilities:

1. Increase physical activity that burns calories, in other words playing sports and moving.

2. Make your basal metabolism more calorie intensive to run your muscles.

Muscle is the most calorie- and sugar-intensive organ after the brain. As you build muscle mass, you'll need more calories to keep it going, even at rest. Your basal metabolic rate, or the number of calories needed to run your body, increases every day. Your body will burn more calories than before to accomplish the same tasks.

How can electrostimulation help you lose weight?

Electrostimulation with Miha Bodytec. how it works?

Strengthening the muscles in isolation with an electrostimulation device or belt will have no effect on weight loss. On the other hand, the active electrostimulation of the whole body, also called sport by electrostimulation or integral electrostimulation (Full Body EMS), will be very useful to you.

This muscle strengthening method stimulates up to 8 muscle groups (arms, abs, thighs, buttocks, etc.) using electrodes placed all over the body. It is accompanied by active stimulation of the muscles (squats, lunges, etc.) to increase the effects tenfold. This method is safe, even for seniors.

How many calories will you burn with a full electrostimulation session?

Thanks to intense muscle stimulation, active electrostimulation allows you to burn a lot of calories. Because 1 session of 20 minutes of EMS is equivalent to 4 hours of muscular work, in equal time, you will burn more calories than with a traditional sport.

The University of Erlanger in Germany carried out a study evaluating energy expenditure during a 16-minute Full Body EMS session. The study compares the calorie expenditure of a group of 19 moderately athletic young men after 2 sessions of muscle strengthening, one accompanied by electrostimulation, the second without.

Energy expenditure with electrostimulation was 412 kcal, or 512 kcal if the results are reduced to 20 minutes, the usual duration of an EMS studio session. In comparison, it will take about 45 min to 1 hour of traditional sport to burn as many calories:

1 hour rowing at moderate intensity: 300 to 500 kcal

1 hour of running: between 400 and 800 kcal

1 hour of cycling: 600 kcal

1 hour of swimming: 400 to 700 kcal

During an electrostimulation session, you therefore eliminate a lot of calories, but above all you will increase your basic metabolism, which will have a lasting impact on your weight curve.

The effects of electrostimulation on basal metabolism

The "afterburn" effect (EPOC) plays a very important role in the effectiveness of Full Body EMS. Because of the intensity of the session, scientists believe that the metabolism is strongly stimulated for 48 hours or more, which would explain why a session leads to an additional energy expenditure of 2 to 2.5 times the expenditure during the effort. In other words, if you lose 500 kcal during an EMS session, you will lose 1000 to 1500 kcal in the 48 to 72 hours following the session. We understand better why one session per week can be enough for a physical maintenance.

But its effect on your basic metabolism does not stop there. By making you gain muscle mass faster than any other sport, electrostimulation will boost your basic metabolism. Your body will need more calories to function on a daily basis, not just during the 48 hours after the session.

It is by acting on these 2 means - expending calories and having a higher calorie requirement to function - that electrostimulation helps you to accelerate your weight loss.

Losing weight will not allow you to reach your goals

Losing belly is not enough to shape your abs, just as building muscle is not enough to make your abs visible through fat.

Lose weight and build muscle: the combinationwinner

You have understood it, you must lose fat and tone your muscles so that the results of your efforts are visible and live up to your expectations.

Electrostimulation is not miraculous, it will simply save you a lot of time, because it simultaneously accelerates weight loss and muscle gain. And to help you a little more, its draining effect will act on your cellulite.

It is strongly recommended to practice another cardio-dominant sports activity to facilitate the destocking of fat and improve the health of your heart:

Fast walk

Bike

Running

Rower

Swimming

Etc.

As your electrostimulation sessions progress, you will begin another virtuous circle: with better muscle tone, you will increase your cardio performance (you will run faster, longer, etc.) and your results will accelerate. Regularly visible results = more motivation to continue your efforts.

Theprogram to lose weight with electrostimulation

- 1 session of 20 minutes per week of electrostimulation to lose calories, stimulate your basic metabolism, build muscle and shape your whole body.

- 1 to 2 sessions of your favorite sport: running, walking, swimming, cycling, etc. to facilitate the destocking of fats.

- Be active on a daily basis if you don't have time to play sports: climb the stairs, garden, run after your dog, carry your water packs, walk, clean your house, dance regularly...

- Avoid foods with a glycemic load above 20 and accompany them with fiber to avoid fat storage.

- Slightly increase your protein intake to nourish your muscles, especially after your sports sessions.

- Choose good fats: avocado, olive oil, almonds, etc.