get rid of excess weight would be desirable to anyone who has not carried its dial.And, of course, I want to care is not muscle, and fat mass.Of course, to avoid the loss of a certain amount of muscle will not succeed, but to spend a lot of fat is quite real.So, how to burn fat?
Generally there is only 3 of Article fat consumption: the primary exchange on physical activity and milk in nursing mothers.The third method is difficult to use for the purpose of weight loss, as a nursing mother does not recommend a diet and fitness.Therefore, we concentrate on the first two items of expenditure.
So a certain amount of fat can be spent on the primary exchange (as well as a small amount - for digestion).Basal metabolic rate refers to all the processes that occur in the human body when it is, roughly speaking, is not doing anything.With a comfortable environment for the body, and in a state of emotional peace.Even for such a state of the body needs energy.And he can take it out of the accumulated fat.How to burn fat so that the energy was the primary exchange?
body will take the energy from fat, only end when carbohydrates and fats from food.That was the sequence.First burned carbohydrates then fats food, some of the energy can be taken from the protein (if a lot of them), and then it comes to body fat.And numbers of basal metabolism is not so high, they depend on the lean body mass (i.e., weight of the fat-free body), on average, a value from 1100 to 1500kkal.
to lose a day 100g weight (3kg per month), you need to be undernourished 770kkal 24 hours.So if you rely only on the main exchange, you have to have only 330-730 calories.Such a strong power cuts will inevitably lead to a decrease in basal metabolism.200-300 calories on average per month of work on oneself.Clearly, fat loss will slow down.There is experimental evidence that the basal metabolic rate can decrease to less 500kkal.Is there a way out of the vicious circle?Yes, and it is well known - the introduction of physical activity.
This second article simply saves slimming who are concerned about how to burn fat.If a weight loss diet was enough, it would not exist an extensive fitness industry.However, without a diet fitness is not effective for weight loss.However, even if there is as much as you want and exercise, indicators of physical fitness to grow, to increase the amount of muscle, fat, and gradually decreases.If you do not expect immediate results, even without dieting fitness functions.However, as the most effective way to burn fat?We need to combine diet and exercise.
number of calories eaten should be about 1200-1400.It is a lot if they spread to 4-5 times evenly strong hunger you feel.Forget usually six hours - after this time there can and should be.But this meal should be carbohydrates.But the boiled meat, low-fat cheese and low-fat cottage cheese you can eat.Some ask, "How to burn fat by using certain products?".We'll have to disappoint them, foods that burn fat, does not exist.But energy consumption for the digestion of food more if it has a lot of protein.But this percentage is not large enough to be able to count on him in earnest.
We do not take into account when calculating the amount of energy that is spent on daily physical activity.This figure may be very different for people of different professions, but calorie expenditure tables compiled by Soviet nutritionists believe not.The figures are too high there for many professions.And these figures can fluctuate very different days, so for systematic calculations can not use them.
best exercise to lose weight - running.This is the maximum amount of calories for a minimum of time consumption.If the condition of the heart and knees lets - always running.Consumption for this can be determined by a simplified but sufficiently accurate formula.Multiply your body weight to overcome kilometers.Your goal - at least 400kkal per day.
How to burn fat fast?For emergency relief of fat (not weight and fat), will require a combination prohibitive power loads with not less than two hours kardionagruzki per day.Meals should thus be strictly protein, but not excessive.To do this, suitable protein shakes and low fat cottage cheese.Last such "extreme" may not be more than a week.
How to burn fat and to say goodbye to him forever?We need to love the sport for life and limit high-calorie goodies to once a week.And all will turn out.Remember where shoes are?
