When trying to lose weight, or rather, reduce the amount of stored body fat, most people think that to succeed should have a diet of deprivation.
In fact it does not and why most never achieve the objectives proposed. For best results you must combine smart eating enough physical activity in a usual pattern of daily activities and not as an emergency plan with the imminent arrival of summer or holidays.
Insulin together with glucagon are key hormones in glucose metabolism, regulate the release of insulin through the diet is the foundation of fat loss by decreasing the amount of carbohydrate in the diet.
Eat to burn fat
The way to do this is quite simple, is to reduce intake of foods containing carbohydrates. Animal food that contains more carbohydrate is milk and its derivatives, so reducing its presence in the diet minimizes the production of glucose and insulin in turn.
You should not completely eliminate carbohydrate foods like bread, potatoes, rice, fruits, etc.. This is all incorporate a small amount of foods with high fiber content such as green salads, vegetables and legumes.
In other words, diet is the essential foundation for achieving lower blood glucose levels and allow the body to have enough to function normally.
This is something I have said in many other articles I have published, you must eat several times a day do at least 5 to 6 meals. Each contendrácarbohidratos, protein, fat, minerals, vitamins and other trace elements in sufficient quantity.
Exercise as a weapon to reduce fat
Since adipose tissue is an energy reserve, if we reduce the fuel supply through lower carbohydrate intake and elevated energy requirements, we will achieve the deficit needed to activate the degradation of fatty tissue.
By training with weights intensely promotes the formation of muscles, and muscle tissue is metabolically active and therefore requires more energy to function. In other words, muscle burns fat and prevents its formation.
The weight training program should strive for maximum muscle hypertrophy, the routines will be intense and substantial burden using compound exercises.
However, to reduce levels of fat is essential to include in the plan of aerobic exercise training.
Any cardiovascular activity, running, swimming, speed walking, cycling, climbing stairs, etc.., Active metabolism and also to consume calories that are derived directly from the fat deposits, promotes their subsequent removal, this phenomenon known as thermolysis, causes the body to continue to demand energy after finishing the aerobic workout.
For the thermolysis takes effect requires that the training is frequent and intense, for example if we choose to jog as aerobic activity will require travel at least 4 to 5 miles, three or four times a week.
The pulse rate to burn fat during cardiovascular exercise is between 60% and 70% of maximum heart rate.
A simple method for calculating the pulse interval is subtracted your age from 220. The value obtained is the limit of keystrokes that must be overcome before. Now, applying the 60% and 70% the number obtained yields the pulse interval to serve as a guide to being in the zone to burn fat.
Above 70% you start to use muscle glycogen. The body starts to use the body fat of predominantly around 20 minutes after the start of work. The maximum body fat use at work is done Hastal three hours long.
Combining aerobics with weights
For maximum benefit from the exercise plan to promote muscle growth and achieve maximum fat loss, cardiovascular activities should always be done after weight training.
At the beginning of weight training, then the required heating, allow the muscle tissue using them to work intensively containing glycogen.
After the phase of bodybuilding and muscle glycogen stores depleted, there is a greater utilization of fat as an energy source in cardiovascular exercise.
Combining aerobic training like running, jogging, rowing simulators use or staircase, etc.. with anaerobic training with weights and a smart diet allow any mold his body so that looks smooth, without excess fat while it is more healthy and strong.