In this guide, we are on the 1-2-3 punch to turn your body into a fighting machine grease fire. Our goal is to teach you how a combination of diet, cardio and weights will transform your body in no time flat. Sometimes, you just understand the process to keep you motivated and on track for a wicked lighter, healthier you. Take a look at what you need to know to get started.
Diet
Let'sStart with a diet. There is a misconception that food as hunger. The truth is that you do not need to eat less, you must eat the right foods at the right time, 6 or more times a day. To stay happy and stop the pain of hunger or desire for sugar.
Keep track of your daily calories. Did you know that 3,500 calories equals 1 pound of body fat? for the average person burns about 2000 calories daily activities. They are physically active,your body burns more. So to lose 1 pound a week, you must reduce your calorie intake by 500 calories a day.
Eat less carbohydrates and more protein, but not completely eliminate carbohydrates. Remember that carbohydrates are very important in the diet, especially during the year. They give you the energy to get through the day and gives your living body with essential nutrients and vitamins to keep your immune system healthy and strong. Most,Their carbohydrate before noon, and healthy carbohydrates such as fresh fruit, cereals, nuts and seeds stick. After lunch, eat more foods rich in protein and less carbohydrates.
Try eating foods high in low and medium glycemic index. A wave of high GI sugar in the body and cause increased levels of insulin and Spike fat deposition in the body. Foods low glycemic index that cause fluctuations in small gradual increase in blood glucose and insulin. A low glycemic index, not just weight loss,but also help you feel full, more energy, and reduce the risk of diabetes.
Eat smaller portions more often. portioned at least six small meals is better than three large meals. To increase throughout the day and your metabolism, helps burn more fat.
Eating foods burn fat. fat burning foods are those that the acceleration of the body to help burn fat, or better yet help to burn more calories or close to the calorie content of foodsconsumed. Does that mean you should stop exercising? Absolutely not! It 's just an added bonus on many other things you do to keep fit and healthy. Here is a list of food or grease thermal burns and other foods that contribute less calories stored in your body:
High in vitamin C dilutes the fat and makes it less efficient, so that it can be easily removed from the body. These foods include fruits and vegetables such as kiwi, strawberries,Oranges, lemons, tomatoes, peppers and broccoli.
Foods rich in pectin are to limit the consumption of fat cells and helps the absorption of watery substances, which helps the cells and release fat deposits. Foods rich in pectin are apples, plums, peaches and currants.
The capsaicin is a thermogenic agent in foods that cause stress hormones to the body, increase metabolic rate and produce your body to burn more calories. The food is capsaicin ChilePaprika, cayenne pepper and Tabasco sauce.
Cinnamon helps to metabolize sugar, sugar in the blood drops in the body and reduces the amount of sugar is stored as body fat.
Green tea, apples and berries contain catechin known to accelerate many within the body, including those involved in burning fat.
Omega-3 rich foods to help with insulin levels in the body. Insulin is a hormone that reduces the use of fat as fuel, while promotingfat deposition in the presence of excess calories. Insulin increases the activity of an enzyme known to promote fat storage. Omega-3 may in salmon, flaxseed, walnuts, olive oil, fish oil and winter squash are.
Protein foods have a high thermal effect and burn more calories or carbohydrates or fats are digested. It also helps to strengthen muscles, increase metabolism of proteins. are good sources of protein like chicken, turkey, eggs, fish, beans, nuts, dairy products andProducts.
The water is greater than zero calories, helps to increase metabolism, suppress appetite, and flushes toxins from the body. Drink as much as you want!
Cardio exercise
Cardio is an exercise that is aerobic (with oxygen) and heart rate increased by continuous and repetitive movements that raise your arms and legs around the movement of people and blood flow in the body. In general, the periods of 15 years to 20 minutes, duringConservation 60-80% of maximum heart rate.
High vs. low
All have asked at some point in time, the cardio exercise is better for fat loss. To put it in simple terms, is low and high intensity exercise will help you burn body fat. The problem here is the most effective way to burn more body fat.
Scientists have discovered that high intensity exercise, your body has more glycogen, a form of stored carbohydrate is burnedstored in the liver and muscles for energy, and low intensity exercise, your body burn more fat. Thus, for many years, people are afraid to exercise, think, were all sugar and burn body fat.
Today, research has shown that there was low intensity aerobics burns fat in the wrong area of residence. low intensity exercise burns more calories from fat, in reality, but they burn fewer calories in total. So, no matter if you are exercising 20 minutes or 40Minutes, more intensity, the more calories you burn. The more calories you burn, you burn more fat.
An added bonus of high-intensity cardio exercise that the metabolism of juice, even after completing the training. What does it mean that your body continues to burn body fat hours after exercise. This effect is almost non-existent in low intensity cardio or aerobic exercise.
Overall, your body burns moreCalories during and after you have a high intensity cardiovascular exercise, because they deal with low intensity.
You can inject high intensity exercises into your cardio workout with the introduction of interval training. It is possible for 5 minutes, then go to some 'jogging for another 5 minutes or more. Then go vigorously until the breath and then sprint for a minute before you get caught. From this point enough to go running and walkingnext 15 minutes until you're done.
One of the best things about cardio is the more you do, you have more energy. Cardio will help you burn calories and maintain your energy.
If you have never tried it before cardio, you should give it a shot. If you want to practice, you'll find cardio the best way to increase your energy and keep fit. If you are a beginner, you should go slowly and keep cardio training in athletics - as it is very easy to orderMake the effort.
The main advantages
The reason is not cardio fat loss, but in the end, there are a variety of health benefits you get from a regular cardio program.
Better monitoring of cardiac rhythm: A strong heart muscle prevents a number of adverse health problems.
Acceleration of metabolism will help you burn fat faster.
improved hormonal profile: feel good hormones, it gives easy symptoms of depression and fatigue.
Diabetes: Exercise increases the body's ability to use glucose.
Exercise Types
There are different forms and methods of doing cardio. It can help you get started, here is a list of exercises and activities to use to start walking, jogging, brisk walking, swimming, cycling, shooting jump, treadmills, stair machines, rowing machines and step aerobics.
Weight Training
The popular belief is that strength training is to lose to build bigger muscles and not> Weight. However, weight training is very effective for burning calories, which if done correctly and to accelerate the burning of fat during the workout and long after the training is done.
Strength training is anaerobic and therefore burns carbohydrates. Cardiovascular exercises such as running, cycling, swimming, walking or climbing stairs are aerobic and therefore burn fat. It therefore seems logical to focus on aerobic trainingfor fat loss. Something interesting happens "beneath the surface" when you lift it. Weight, however, weight training increases lean body mass - aerobic training does not work. Diets low in calories and aerobic training without weight lifting, you can lose muscle. In loss of lean body mass, metabolism slows, and this makes it easier to gain fat. increase with an increase in lean body mass, your metabolic rate. And the higher your metabolism is,more fat you burn every day - even while you sleep! This explains why bodybuilders who have high muscle-fat, can stay lean year long without a lot of aerobic work.
The way the absolute fastest and most effective way to lose body fat requires three main elements. You need to pay equal attention to training on nutrition, aerobic exercise and weight. The three ingredients are essential. If you neglect any of these components,You can achieve your goals to prevent, or at least influence the results.
The amazing thing about this combination of weight training, cardio and nutrition, is that the effects of the three sections are not linear, they are exponential! The synergy between these mutually integrated and extended the results. The result is a more efficient metabolism and a lean, muscular, low body fat composition. Your metabolism is determined by the thermal effects of increasedThe diet is increased for several hours after each meeting, the heart and with every ounce of lean mass increases are added - making it the ultimate fat burning machine!
Do not diet and exercise a chore, but making a lifestyle. Try to prepare meals in advance and know what the food ahead of schedule. Eating a lot and do not enjoy a meal once a week or every two weeks. Try exercising in the days of training scheduled at the same time. ToFor example, directly to the gym after work, feeling more like a routine, rather than a chore. Stick with it and see how it goes, over time, a part of your daily life.
