REDUCING BODY FAT: WHAT IS THE BEST ALTERNATIVE?

There are several reasons why people want to lose body fat, and there are several ways around proposals to achieve this goal. The methods most commonly used and NOT HEALTHY are crash diets and fad diets.   DIETS RADICAL   Extreme diets proposes a drastic reduction in calories, generally below 900, sometimes 800 to 600 calories / day. They bring many consequences: 1 . Loss of muscle mass and liquid along with the loss of fat. If the person 9 kg weight loss in 20 days, the first will be 2.5 to 4.5 Kg of liquid and the remainder divided between fat and muscle. There is no profit to lose too much weight in such a short space of time because weight loss is to lose weight. Weight loss is to lose fat. 2. Loss of strength and aerobic capacity: as a result there is less oxygen available to the muscle cells to use fat as fuel. 3. Loss of strength: bad for those who practice weight lifting and need to perform intense workouts without fail. 4. Slow metabolism: radical diets slow the metabolic rate, which is the speed the body to convert food into energy and uses them to produce body structures. A woman spends on average between 1200 to 1400 calories a day just to ensure the survival of the cells work. Imagine the harm caused to the normal processes of life when the body is forced to survive on a diet of 600 calories / day.   Crash diets are totally useless because virtually all people who follow such diet types tend to regain the weight they lost, with interest, within one year.   DIETS OF FASHION   Already fad diets are as bad as the radical. The biggest problem is that they are unbalanced from the nutritional point of view (favor particular type of food to the detriment of the other). This imbalance can cut some essential nutrients to health, and other problems such as dehydration and sagging.   THEN WHAT REALLY WORKS FOR FAT LOSS ??   Specific exercise for burning fat coupled with an individualized diet with nutritional balance, supported by an appropriate mix of protein, carbohydrates and fat. That's the way. The first step is to know the real situation, setting a goal and set how much fat needs to be eliminated. Forget household scales, for this evaluation must be done in a qualitative way, and that only one body composition test can give you. You must know the weight and type of fabric constitutes (if fat, muscle or fluid retention) before plan. What would be ideal in terms of body fat? The range considered to healthy women is between 20 and 25% for men and between 15 and 20%. However, for a bodybuilding practitioner, would be desirable lower percentages: 12-18% for women and 6-15% for men. And what better way to lose as much fat and little muscle mass? If you answered low calorie diet, wrong. Diets are here supporting. The process of star is the physical exercise. Because? Because exercise besides burning calories stimulating mechanisms that increase the burning of fat (as opposed to very restrictive diets), raises the metabolic rate and still preserves muscle tissue. Of course it is possible to lose weight with restrictive diets, however lose weight with exercise and diet NOT RESTRICTED preserve muscle mass and keeps the metabolism working, favoring STABILIZATION the affected weight.   INTENSITY, FREQUENCY AND TIME ACTIVITY   Exercise intensity is a determining factor in fat burning. In the aerobic exercise intensity is measured by heart rate. To obtain maximum fat-burning exercise should be strong enough to raise the heart rate to 70 to 85% of the possible maximum heart rate for that person. If the person has difficulty to train with high intensity, you can burn the same amount of fat with lower intensity exercise, increasing longer your practice. Another related option here is the frequency: the more times a week, the greater the calorie expenditure that will be achieved at the end of that week, that month. In the intensity weight refers to the weight rises. (Dr. Luciano de Castro made a reservation on the grounds that there are other ways to enhance the exercise in addition to increasing the load) To be increased in strength and muscle volume, it must be subjected to new challenges (heavier weights) gradually every practice session. The more you develop your muscles, the more efficient it becomes the body in fat burning because the muscles are metabolically very active, and consume large amounts of energy, activity and rest. The efficiency with which the burning body fat depends on the individual level conditioning.   BURN FAT   The problem is that the body only burns fat in the presence of oxygen available. Oxygen must be present for the body to get energy from fat rather than glycogen. And in the early stages of exercise, oxygen is still available. It may take 20-40 minutes for the fat is fully available as fuel, and in the meantime blood glucose and muscle glycogen are used as fuel. After 1 hour of intense exercise glycogen stores (energy ready for use) can decrease the values ​​close to zero. The practice of strength training not only builds muscle but also accelerates the burning of fat. So the perfect combination to get into shape is aerobic FITNESS +. For deeper this point, see the post on aerobic and hypertrophy. CLICK HERE. If the very restrictive diets are bad, then what to do with the food to enhance this loss now that you understand that the best way to get rid of fat is exercise?   GENERAL TIPS   1. Do not starve yourself: your body's ability to reduce the metabolic rate before hunger extreme circumstances is well known to scientists and is called FITNESS FOR HUNGER because it allows the individual to survive longer and with so little food. There is no advantage in eating far fewer calories than the body needs.   2. Correct dietary fat: You can not burn fat preferentially eating bad fats. And the controlled intake of good fats called is needed to enhance the process. It is a post made on the difference of fat HERE.   3. Preserve muscle with protein: proteins help provide satiety, and a diet with fewer calories they certainly do not serve to muscle tissue formation, but the supply of the correct proteins at the correct times, will help preserve muscle mass . The ideal profile for loss dietary fat consists of 30% protein, 40% carbohydrate and 30% fat.   4. Deal with the correct carbohydrates: complex, high-fiber, low-glycemic load. ESSA recent posting on carbohydrates can help you better understand that part.   5. Controlling the diet extra sugar: sugar promotes insulin resistance of the cells, and thus this circulating sugar will be converted by the liver fat. To get rid of fat is necessary to cut foods high in fat and sugar. There is an undeniable link between diet rich in sugar / fat and obesity.   6. Do not skip breakfast: Skipping breakfast, as stated THIS MATTER, has a number of disadvantages to those who want to achieve a healthier weight, with less fat and more muscle mass. Then repeating: What is the best way to lose as much fat and little muscle mass? PHYSICAL EXERCISE