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l Citrus Aurantium Extract: Synephrine mainly contains.

It seems, that increases the metabolic rate above what it does ephedrine and no side effects.
In a clinical study conducted in Connecticut Breenwich Hospital concluded that the effects of a combination of Citrus aurantium, caffeine and St John’s wort is a weight reduction fat loss without significant side effects.

l Guarana Extract, plant extract is the richest in caffeine, there are also the Kola Nut and Yerba Mate from South America but have a lower content.

The effects of caffeine are well known and studied also as a substance that increases the performance, so very high rates in blood are considered as doping.
Caffeine activates lipolysis and fatty acid oxidation, thermogenesis increases and decreases feelings of fatigue. Its action once it is combined with other ingredients to enhance greatly the thermogenic and lipolytic action by increasing the effect of the substances with which they associate.
Example is the synergistic action exerted when combined with ephedrine, synephrine and green tea.

l Yohimbe Extract: The core active ingredient is yohimbine.

It is also found in the extract of the herb “Rauwolfia serpent.”
Yohimbe extract had been used as a supplement by bodybuilders for some time and especially in women as a fat burner.

Yohimbine has been shown to increase lipolysis as evidenced by increased plasma free fatty acids.
In a study conducted in the laboratory of medical and clinical pharmacology of France oral yohimbine (0.25 mg / kg.) Significantly increased plasma fatty acids for a period of four hours, also rose and oxygen consumption carbon dioxide and heat production (thermogenesis) in a period of 30 minutes after administration.
Other studies conducted in the Faculty of Toulouse by Dr. Berlan demonstrated that oral supplementation of 0.2 mg / kg had an effect on mobilization of lipids and that was due to increased synaptic norepinephrine significantly activated lipolysis

Yohimbe extract promises to be an excellent thermogenic ingredient with no side effects that can further enhance and prolong the effect when combined with other extracts.

l L-Tyrosine: An amino acid found naturally in our bodies.
Added a thermogenic formula helps increase metabolic activity and allows the proper functioning of adrenal system as it is a precursor in the biosynthesis of catecholamines.

The second generation thermogenic are a good supplement for those seeking fat reduction and improved energy.

The use of thermogenic time to use and more effective combinations with other supplements is largely explained in No. 3 POWERBOOK also find examples where supply and training.

You should consider the advice from a doctor, or specialist sports nutrition and supplementation if you will take thermogenic.

DOSAGE AND COMBINATION WITH OTHER SUPPLEMENT

The dosage of a thermogenic always depend on the amount of extract in each tablet or capsule and the potency of the extracts.

An important thing to remember is that the shots must be split between morning and noon, never in the afternoon or evening because it may cause insomnia.

There are a few supplements based on plant extracts that have thermogenic and lipolytic activity such as: kola nut, ma-huang, guarana, yohimbe extract, green tea etc..

The first to hit the market called thermogenic first generation came from USA, usually containing a database which provided ma-huang extract ephedra and another brought caffeine.

Supplements containing ephedrine were banned and displayed on the Anti-Doping control lists, producing many side effects such as rapid pulse, nervousness and excitability.

Now begin to appear second-generation thermogenic that these side effects and have reinforced their activities to reduce fat.

Another advantage of second-generation thermogenic capacity to maintain the lipolytic effect, before the effect on metabolism and fat reduction would be shrinking by an elevation of dose. And suspended directly ephedrine formula and replace it with safer components such as synephrine, was added L-Tyrosine and yohimbe extract whose active ingredient yohimbine appears to exert a synergistic effect of enhancing the action of fat reduction.

I think that to avoid side effects and looking for a dramatic effect on fat reduction should plant extracts from tariffed always ensure power is always prepared and we must keep in mind that in addition to active ingredients mentioned above there are other identified or not plant extracts that enhance or enable the action of the preparation, we briefly review some of these extracts.

Thermogenic supplements a few years ago that are used as reducing fat and energy as activators but the formulas have changed over time to minimize side effects and improve their effectiveness in metabolism.

Such supplements are based on the elevation of metabolic rate and the activation of lipolysis through thermogenesis, this leads to an improvement in the ratio of fat / muscle mass net is the ultimate goal being sought. Mimic and enhance the thermogenic adrenergic hormones that mobilize fatty acids reserves of triglycerides (lipolysis) and bind to the skeletal muscles to use more fatty acids for heat production.

Recently started to appear second-generation thermogenic supplements containing active ingredients that are fitológicos safer, healthier and produce better results than first generation for example containing ephedrine.

What is thermogenesis?

Thermogenesis can be defined as the voluntary production of heat by the body to respond to situations of excess or deficiency of nutrients in order to maintain proper weight.

Simpaticoadrenal system and catecholamines are an important regulatory factor of this process, and it appears that during fasting or caloric restriction when there is great reduction in sympathetic activity decreases the metabolism and heat production, while during the feed increased sympathetic activity consumed more calories and boosts metabolism.

How do thermogenic?

The active extracts from fitológicos contained in thermogenic supplements mimic the activity of catecholamines in their ability to increase thermogenesis, energy generation and disposition of the cardiovascular system to muscular activity.

In this process adrenoceptors are activated and especially the Beta1 and Beta 2 receptors are those that regulate thermogenesis.

Adipose tissue cells that are responsible for storing fat possess adrenergic receptors that activate lipolysis, these receptors are sensitive to mimic the beta-adrenergic substances such as caffeine, synephrine and yohimbine.

Fatty acids and glycerol released in lipolysis can be used by certain tissues as an energy source in the case of muscle or brain.

Therefore we can summarize by saying that thermogenic supplements mimic the activity of catecholamines increase basal metabolism not only but also the oxidation of lipids, this is very helpful when we want to reduce fat and is a good addition to our nutrition and training program .

Basically thermogenic supplements exert the following effects:
Reduce fat deposits and improve the ratio fat / net muscle mass through increased metabolism.
Increases energy and predisposes the body to physical activity by increasing the supply of energy substrates to the muscle.

Food with Calcium

Angelo Tremblay and his team (1) Laval University conducted the study with 63 obese women who followed a weight loss program for 15 weeks. Participants took on average less than 600 mg of calcium per day while the recommended daily intake is 1000 mg.

The women followed a diet low in calories and took two tablets of calcium per day (for a total of 1200 mg) or placebo. Those who took calcium had lost almost 6 pounds during the program compared to 1 kilo in those taking placebo.

“Our hypothesis is that the brain can detect the lack of calcium and try to compensate by increasing food intake, which obviously goes against the goals of any weight loss program,” says Tremblay.

Consuming enough calcium is important for the success of any program of weight loss. Over 50% of obese women who visit the clinic to the research team do not take the recommended daily intake.

The first results of this team on the relationship between calcium and obesity, published in 2003 showed that women who have a diet low in calcium have more body fat, greater waist circumference and higher levels of bad cholesterol those who drink moderately or a lot.

A second study showed that over a period of six years, more people reduced their consumption of dairy products, they took more weight. In 2007 a study team showed a direct link between calcium and lower cardiovascular risk in people on a diet.

The weight-loss programs often fail after a few years due basically to the maintenance diet that is personalized and based on the continuation of a regime that is often quite dramatic, so the patient gets bored and demotivated. And if not done maintenance diet, the results are even worse.

Based on the above, a group of researchers at the University of North Carolina (USA) conducted a study, published in The New England Journal of Medicine “, based on a strategy developed to prevent their patients regain the weight who had previously lost.

This strategy was tested with remarkable success, a group of 314 healthy women who had lost at least 10% of weight in the previous two years and came, therefore, at the critical stage in which the weight usually recovers. To monitor the effectiveness of his method, a portion of the 314 women remained as a control group, which sent only every three months, brochures reminders about the importance of maintaining weight.

The strategy used was to give some advice on nutrition and exercise, and some useful tips: Keep a notebook of calories and food intake, keep a food diary and physical activity, and track participants by specialists in nutrition, either through contact sessions or on-line. He also instructed the participants to do their own monitoring through weight charts.

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Create a clear and specific objectives
Write down three or four realistic goals that you can maintain. For example, “I will try to reduce one pound of fat every week. I will walk at least 30 minutes for five days a week. “Avoid too grandiose goals that will only make you frustrated.

Prepare yourself
Dispose of all processed foods and fast food and replace with fresh and whole foods rich in water and vegetables. Buy a pair of street shoes and wear comfortable clothes for the road. This can help you plan a success.

We all acknowledged the importance of assiduous practice of aerobic activities such as repair and immune factors against almost all risk factors for health of today’s civilization.

Far from seeking a return to competitive prospects, look in aerobic exercises, promoting entertainment, improve our cardiovascular fitness within the healthy range, since in better shape, better psychological level and this will encourage us to greater and better ability to meet our daily work.

‘The characteristic of aerobic training is to maintain an activity for some time at a certain intensity, determined for each individual and particular objective. ” Call then aerobic activity: walking, running, rolling bike, swim, jump, play, etc..

The recommended time is at least 20 min., With a weekly frequency of 3 sessions on alternate days. Where worth much stress that the continuity of the exercise is a key factor in the success.

The intensity we can determine it through the heart, where it is recommended that it lies in the belt stretching from 55% to 75% of maximum heart rate of each individual.

To know you’re exercising at the right intensity, tell our heart beat in 10 sec., Then Let us place ourselves in the following table:
In both children and adults older than 65 years, aerobic activities inevitably must be supervised by a licensed physical activity.

Finally, some adjustments will name acquired beneficial training with aerobic exercise:
• The low-intensity aerobic training (50% to 70%) makes the increase of disintegrating enzymes of fat (low fat).
• Decreased blood pressure (both at rest and during exertion)
• Increasing capillary and thickness of blood vessels.
• With only four months of continuous exercise stops arteriosclerotic problems (also can reduce them).
• Decreases coronary risk and prevents these diseases.
• Prevents osteoporosis and decalcification.

The year-end holidays are a time to share with our loved ones. However, these meetings often turn into “real binge” that will quickly pass the bill to our health. Thinking about it, we give a guide to basic recommendations to fully enjoy the holidays without remorse.

1 .- Choose quality, not quantity

There are two types of foods: those that are worth the calories and all that are present mainly for decoration. So when you feel like eating something, stop and think about whether or not worth the trouble. It is advisable to try something that is not accustomed to eat more of the same.

2 .- Avoid the food is the main attraction

If food is for you main part of the holidays, chances are your children have the same view. Help them break the habit since childhood, emphasizing the spiritual and social aspects of end of year celebrations. Tell them that the time spent with family and friends is more important than the opportunity to eat the sweets typical of the era. Try to avoid giving away candy and desserts.

3 .- Dress for success

It is much easier to avoid overeating when you feel the slight grip on the waist of a dress or pants set.

4 .- Prepare healthy menus

If you have guests, do not have to serve dishes that are high in calories. Although the tables in December usually full of pudding, cookies and cakes will surprise you how grateful we are your guests if they served something lighter. Try serving healthier meals and you may find that you can save time in preparation.

5 .- Avoid the thought of “all or nothing”
For many people the world of dieting is “white” or is “black”, or being on a diet or are in a state of excess and abundance. This thinking can lead to failure in the Christmas season. You must understand that for one night “crazy” is not going to increase 20 kilos and can compensate the next day with a simple intake of foods low in calories. The idea is that these dates eat rich, but healthy.

Try these simple segerencias and enjoy the holidays without neglecting their weight.