Losing Body Fat
Referring to lose weight most people mean weight loss, not knowing that it is primarily the loss of subcutaneous adipose tissue. The goal of weight loss should be a change in the composition of bodily tissue with loss of fat and increase muscle mass. Muscle is heavier (three times), denser than fat, so loss on the scale should not be a measure of your success. The best indicator should be your body which looks better and the fact that your old clothes do not fit you anymore.Losing body fatis not an easy job.
Losing body fat with aerobic exercise
Diet, nutrition and programmed, help you to lose some of the pounds. To speed up metabolism and stimulate fat burning you should add aerobic workout. Such training is done on simulators such as treadmills, stationary bike, stepper, or if conditions allow, the same or similar activities which we perform outside. The goal is to achieve continuous aerobic activity for 30 minutes, during which the pulse does not exceed 60-80% of maximum heart rate. Personal trainer should to determine dosage and type of burden, and create a program that is consistent with the possibilities of the trainee’s condition. Your diet and aerobic training is the basis for the design of programs to reduce body fat. A coach shall develop the right program for you. He must consider your current fitness and health, goals, lifestyle and daily commitments. Do not forget that losing body fat takes time.
Calories
The basis for the loss of fat is bringing the body into a state of energy or caloric loss. Calorie intake must be less than calorie output and energy spent (daily activities, exercise). The body must provide about 7000 kcal above the normal daily consumption to increased weight per kilogram. The same procedure applies, and vice versa – for weight loss, but unfortunately it is much longer and harder process. It is necessary to reduce daily caloric intake to no more than 500 kcal above the normal range, and simultaneously increase the calorie consumption. If you use this way for slimming it is realistic to expect a monthly loss of three-four pounds of body weight. You can see that losing body fat and looking good is not about going on a diet.
The high-protein low-carbon hydrated diet
To address a wide body of excess fat, main rule of this diet is a reduced intake of carbohydrates. The good side of this diet is that you will not be hungry. You will have fourth-five meals a day. During the diet you cannot eat foods containing starches (bread, rice, pasta, potatoes). Fruit is allowed but just one with a low glycemic index such as apple. Because this dietary regimen is necessary to take additional multivitamin supplements. Approved food is – all kind of meat, fish, all kinds of salads and vegetables. Preparation of food – boiled, baked, grilled and smoked. All spices are allowed except ketchup and mustard. Invalid ingredients are food that contains starches, all kinds of dairy products, candy and snacks. Allowed drinks are soda, water and black coffee. For losing body fat you must follow the steps above and eat well.
Loosing Body fat and Obesity
Losing Body Fat
When we talk about obesity as a modern disease of Western civilization we must establish that the fight the disease made a huge task in front of medicine and pharmacology. Looking at the statistics, obesity has become one of the largest and most serious medical and sociological problems. The causes of obesity are very complex and depend on genetic, social, psychological and many other factors. Not looking aesthetic component, obesity carries many health problems such as hypertension, elevated cholesterol, elevated triglycerides etc. These are the reasons for the increased risk of developing coronary heart disease, diabetes, various cancers. It shortens your life! One indication of the obesity is BMI (body mass index). It is based on height and weight that applies to adult men and women. If your BMI is under 18.5 then you are underweight. Normal weight is between 18.5 to 24.9 BMI. On obesity shows BMI of 30 or greater. For losing body fat just eat well, follow the steps in this article and watch it come off.
Diet and lifestyle
No matter how hard you train or what supplements you take, you must enter fewer calories if you want to lose fat. Starving is not an option as you can see. Losing body fat insists good diet and regularly eating.
Better way to permanent fat losses while preserving muscles is to vary your calorie intake. Three to four days eat about 500 calories less than usual. Then, one or two days before the body gets used to the regime of reduces calorie, intake 500 calories more than usual. You will not gain weight, but you will shock the body therefore you will not allow the body to adapt to a given quantity of food. The body will feel that the starvation ended and that it can return to normal metabolic processes and lead you to the normal rhythm of removing body fat. The next day again restrict caloric intake.
Eat often
Forget the standard three meals a day. Eat at least four times a day. It would be the best if you ate five-six meals a day. Frequent meals keep your system in an active state. Well-designed weight loss program includes breakfast as the biggest meal of the day. After sleep, you must enter the fuel as of carbohydrates and complete proteins. As you can see starving is not a good step for losing body fat. You must eat regularly, but small meals.
Energy and protein plate, a piece of fruit or a proteins shake will not be enough! Oatmeal and fruits are much better choice for breakfast.
Follow of these few tips and you will slowly begin to notice changes in your body. Train regularly and follow the appropriate diet plan. You will be happy when you see that the losing body fat treatment works on you!
Forget about the miraculous weight loss programs. If you want to lose body fat and build muscle try the advices we gave you in this article. It will help you to quickly and effectively get results. Follow this few simple tips for losing body fat and you will succeed.