I Ate 5000 Calories How Much Weight Will I Gain Do Isometrics Burn Calories?

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Do Isometrics Burn Calories?

Muscles in themselves burn calories, and strenuous exercise has a great effect on burning calories in the body, but do isometrics burn calories? Is an isometric workout strenuous enough to burn body fat?

One isometric exercise case study conducted by the owner of Isometric-Training showed a reduction of 20.3 lbs of fat in 4 weeks. That was a total loss of 9.4% body fat, not water weight. Furthermore, he showed that by doing isometric exercises, he burned 14lbs of body fat in 7 days, with video updates and archiving of every aspect of his training. That is a roughly 49,000 kcal deficit in one week. These numbers do not come out of thin air; real people have performed isometric exercises of varying intensities to reduce not only water weight from their bodies, but actual body fat. Isometrics don’t just burn calories; they turn your body into a furnace that can torch the calories like a space shuttle jet fuel does.

Isometric exercises are a critical key to lean functional muscles, as they have been in martial arts for hundreds, if not thousands, of years. Even without addressing the art behind isometry, the science is undeniable; in 1954, two German scientists, Muller and Hettinger, definitively proved in more than 5,000 independent clinical trials that one can increase strength by 5-15% once a week with one stimulation of 7 seconds. Subjects in a later study who performed a daily 7-second contraction increased their strength by 72% in 46 weeks. The fall in strength after the end of training is very slow. 70 weeks after the end of the training, their strength was still 42% higher than before the start of the training. After not doing anything for over a year and a half, they were still 42% stronger than when they started.

Alas, that research must be outdated by now, as much as exercise science changes over the years. I suppose I should refer to this study by John Little (et. al. 2006) that showed a single 5-minute routine consisting of 10, 7 second contractions produced up to 9.3lbs of muscle tissue. That’s enough muscle to drastically increase your body’s resting ability to burn body fat.

There are tons of ideas about the best method of strength training; what I will say is that your regimen should include something that builds your body from the inside out. For me, isometric exercises build strength from the tendons, ligaments and nerves to the muscles. I do training that isolates individual muscles for maximum muscle fatigue, and training that involves large muscle groups for central nervous system fatigue. As long as your training doesn’t ignore internal principles of strength (like bodybuilding training that only focuses on muscle without long-term development of the tendons), it can be part of what gives you stability and fat-burning ability.

But a real fat-burning fitness program can’t just have intensity. In fact, if you look at cardio machines in the gym, the core of their effectiveness is in interval training. Having a metabolic caloric increase from intense interval training, combined with a massive caloric demand from intense muscle training will do wonders to burn calories in the body, and isometric exercises will do both.

Naturally, nutrition will play a strong role in your body’s ability to burn fat; isometric exercises will still burn calories, but it would be more like a tug of war between your fitness and your diet, when it should be a team relay to the lean muscle finish line. It’s not as simple as eating fewer calories than you burn, and isometrics can burn a lot of calories.

It also means things like eating protein that promotes muscle growth, eating saturated fats that actually boost your metabolism, and slowing down with your meals (takes about 20 minutes for your brain to register that food fills your stomach to to trigger a cessation response – reducing your meals can mean feeling full, and avoiding overeating).

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