You put in the work. They emitted a lot of sweat. You have lost weight, right? Downer: Only sweating helps with weight loss. Technically, sweating can lower your weight, which explains why sauna suits are popular with people like wrestlers who need to build up weight fast. If you sweat out 20 ounces of fluid, you will lose 20 ounces on the balance.
But you'll be recharging those pounds right away if you drink so much water after training (which you should), Robert A. Huggins, Ph.D., president of sports research and performance and safety said Korey Stringer Institute at the University of Connecticut. "It's not fat, that's the weight that most people aim to lose," he says.
Over time, consistent training may help you lose weight, but you can not judge how effective your workout is, just how much you sweat.
Wait, more sweat does not mean you have better training?
Losing much sweat is not the main indicator that you worked hard. The harder you train, the more you sweat. But fluid loss does not tell the whole story.
"Every person has their own sweat rate and this can change over time," says Huggins. The guy next to you on the treadmill sweating buckets does not necessarily have to beat you. How much you sweat also depends on a number of factors:
- The environment in which you are. Sounds obvious, but if people wring towels after an indoor cycling workout and schedule an extra dessert, they may not remember that the air conditioning was not as heavy as usual. Or that it was wetter than yesterday. "When it's wet, you'll lose as much sweat as in a hot, dry environment, if not more," says Huggins. "But in a humid environment, the air is more saturated with moisture and your sweat can not evaporate." More accumulates on the towel and the floor, but not because you have worked so much harder. To compare how much you work from one day to the next, measure the performance (ideal) or distance or some other metric.
- How well are you adapted to the heat? "Your sweat rate increases as you get used to the heat. In this way, you can cool more efficiently and continue training, "says Huggins. If you are used to working out in the heat, your body will actually turn on the air conditioner faster and turn it higher than someone who is not used to working out in the heat. You will learn the secrets of heat acclimation.
Weight Loss Slimming
In order to complete a high quality workout that actually burns calories or builds muscle, you need to replace the fluid that you need to lose. Otherwise your heart rate will increase and your body will probably slow down during exercise. This will not help you achieve the weight-loss training you have chosen.
Here's how it works: "You have a set amount of blood that needs to flow to multiple sites during training. It needs to flow to your brain, muscles and skin for cooling, "says Huggins. Sweating reduces your blood volume if you do not replace the fluids you lose. Your brain, your muscles and your skin still need it, but now you have to do less. Your heart rate will rise, your training will feel harder, and you'll probably slow down (or pass out, if you really do not care about what it tells you).
The ultimate way to maintain your training during this session, as well as day after day, is to replace what you've lost with this simple move, says Huggins.
- Weigh yourself naked before your workout; Hold the bottles that you will drink while exercising.
- Weigh yourself after practice.
- The before / after difference indicates how much fluid you have lost. This means how much fluid you want to replace before the next session.