10 Effective Tips to reduce fat

Here are 10 tips to reduce fat you get . Remember, the key is to combine an exercise plan and adequate nutrition, without losing sight of the supplements and the genetic component of each person.


You have to combine exercise with proper balanced nutrition , tailored to your caloric expenditure , not to mention some very important allies supplements . But do not forget that there are other factors that will significantly determine your percentage of body fat , such as genetics, for example.

1. Reduce calories, but not excessively . This often leads to a situation of lack of basic nutrients and especially slowing of metabolism with the risk that , when the diet is abandoned , lost weight and sometimes even more fat mass recovers at first .

2 . Increase your energy expenditure. It takes at least three hours a week of aerobic exercise for three weeks for an improved metabolic lipid utilization . There is an increased caloric requirement to run, bike and elliptical . The ideal intensity would be slightly above our aerobic threshold .

3 . Add bodybuilding. Increases fat reduction and, above all , to preserve or improve muscle mass and to maintain a good performance and optimal immune function.

4 . Divide the calories. It is demonstrated that food intake increases metabolism and increased use of carbohydrates for at least about three hours . Fractional intake during the day food allows us to maintain a higher metabolic rate and nutrient supply throughout the day .

5 . Watch the salt. Causes water retention in the body , but if you're careful endurance athlete and you sweat a lot , you need to retain a certain amount of water to perform well .

6. Out " empty calories." Highly processed foods with added fats and sugars have many poor nutritional value, not bring anything interesting , only calories will be stored as fat .

7. Planifícate . Be clear about what you 're gonna do workouts , foods that are going to take supplements that benefit you , etc. . It will be easier to get your target if you aim all in one day.

8. Assist with " reducing fat " effective. You will reduce fat faster and more effectively. Also many increase your energy level and therefore are a good complement to train .

9. Carbohydrates yes or no ? Carbohydrates yes! Most athletes who want to cut a little fat levels need to reduce the intake of carbohydrates. The type itself is important , generally low glycemic index, which come from whole sources and are also rich in fiber and other nutrients such as minerals or vitamins.

10. Take your time. Do you want to get results overnight . If we reduce fat progressively also more easily retain muscle mass and our performance , muscle and health forms will be much better.