The latest news and do not travel by telegraph across the wide oceans: instantly transmitted live over the Internet or from the cluster of satellites that float in constant orbit, geosynchronous. No wonder, then, that nutritional supplements are sold more and more, because we also want instant results when adopting the methods of losing fat.
Losing fat is not difficult. I have trained many people to be able to break into the gym and put your fat cells at bay forever. So, why fat loss remains a goal as unattainable for many people, that "struggle" to lose a few inches?
We can handle the problem by creating a practical guide to lose fat. Is it a special diet that will make fat vanish? No. Is it a secret workout program that causes you to lose fat while you sleep? No, that either: your body already does naturally. So, what the hell is it?
There is a secret, about 2,000 years old, which was revealed to the general public by the father of medicine, Hippocrates. Somehow, over the centuries this secret or lost. Let's bring it back to light. It says something like: "If we could give each individual the right amount of food and exercise, not too little nor too much, we would have found the safest way to health."
The problem is that in our efforts to find a quick solution, we tend to resort to equations and magic formulas designed to provide miraculously fair amount of calories, or eliminate entire food groups like sugars or carbohydrates in our mission to mourn a our fat cells (some prefer to say "sweat").
Triathlon participants benefit by reducing fat and increasing muscle mass. Not so much weight that must come down, but the proportion of that weight comes from fat! So how has to do to achieve those coveted biceps and strong muscles?
1. Move more, eat more.
Wait! We all understand the purpose of moving more. It means that burn more calories. But eat more? You thought you had to eat less, is not it?.
The truth is that you should eat more: more intelligently. You should eat foods rich in nutrients. At the same time, consume fewer calories. When focused properly, the phrase "less calories" does NOT mean less nutrition.
Even foods specially prepared for athletes (shakes, snack bars and drinks for athletes) contain very little nutritional value compared to the calories they contain. There is nothing more than to nature: fruits, vegetables, lean protein, healthy fats, etc.. If you want to feel satisfied and full, try to consume at least half the calories of your daily diet as fruits and vegetables. The amount of calories will automatically decrease, while their intake of fiber, vitamins, minerals and other nutrients increases. The idea is to eat foods as close to its natural state as possible. This means that you should make the purchase on the peripheries of the supermarket, those which are stored meats, eggs and fresh produce, rather than the central area where everything is packaged and canned.
Want a snack energy? Try dates or figs with fresh cashew nuts (roasted nuts lose some of their healthy fats). You will notice or fried nuts are addictive, whereas unprocessed nuts are not. Do not want to notice them tasteless? Mix nuts, roasted, lightly salted, with natural dried fruits, to get somewhere. Fear of fat? I do not have. The nuts are full of fiber, protein and carbohydrates, along with a healthy dose of fatty acids. I love the celery sticks with natural peanut butter.
Do your muscles strong!
When you lower your calorie intake, you may lose muscle mass. Avoid this by making your muscles stronger. Your muscles do not know the difference between gravity and other forms of resistance. The ay of keeping them active and toned is to engage in any activity of weight lifting. Most training programs focus on resistance, but we must not forget the force. Strength training will improve your bone density, increase muscle mass or preserve it while you burn fat, gaining that reactive power needed for the competitions. This also helps to maintain strength and integrity of the joints, which is needed to combat the "syndrome of continuous use" that many athletes suffer in their ankles, knees and hips.
Since your goal is not to show off on stage in a bodybuilding competition, but get resistance, reduced its equipment to two or three short, intense workouts a week (20 or 30 minutes each time). Start with each exercise, give a hundred percent intensity, recover and spend the rest of the training. Stretch thoroughly after each.
There is an extra benefit in this plan: resistance training continues to burn calories hours after finishing, and studies show that combining strength training and aerobics burns more fat than aerobics alone.
3. Slow and steady
Want the recipe for disaster? Try to do too much too soon. Most people understand this idea when it comes to gymnastics, but do not take as far as nutrition is concerned. When you change your eating habits think the "best", not "perfect". Do you want to collapse? Eat a diet. Want to change? Transform your lifestyle. Small changes over time tend to last longer than quick fixes like fad diets or pills and dietary supplements.
For example: if you drink soda regularly, hold the monkey and replace by water. Many immediately start grinding your teeth for a cold drink and bubbly!. To avoid this, make a gradual change. First, switch to diet soda. When you have grown accustomed to change, try sparkling mineral water, adding a squeeze of lemon or lime. Finally, switch to water. Make small changes, get used to them, and be on your way to a lean and slender.
* 6 Steps to lose fat
Body fat is about 15-20% of the weight of our body in ideal conditions for men and less than 25% for a woman also in ideal conditions
However, the amount of body fat is determined by genetic and environmental factors, especially diet and physical activity and both the excess (obesity) and its poor distribution in the body (lipodystrophy) have important implications for health and our physical appearance .
On a cellular level, body fat or adipose tissue, is composed of two types of fat cells (adipocytes), which form tissues of 2 types: white and brown (it is named for the color of your cells). Brown adipose tissue is a highly specialized tissue in the dissipation of heat involved in the regulation of temperature and body weight. White adipose tissue is metabolically active large body involved in the uptake, synthesis, storage and mobilization of abdominal fat level, has been considered a tissue energy reserves, their ability to store large amounts of triglycerides in these adipocytes .
Triglycerides are the highest energy content and therefore, the fat cells is an important fuel reserve. So when we eat more than we need we will see reflected in the form of those love handles, fat or love handles in various parts of our body
There are the six steps you need to begin to see changes in a short time without resorting to magic cures or express, fat can only be oxidized by a good diet, a good training program and a lot of discipline and patience.
Depending on the level of fat which when you are starting a nutritional program to remove fat, it's eliminated based on this initial state, it is unrealistic to expect that in six weeks acquire a body completely defined and checked if your level fat above the 20% range, even if your diet and training are very well designed a matter of time to lose that excess fat is not accumulated by magic.
Now, before I show you the example of how a well-designed diet for this purpose, I would like to explain what foods and nutrients you should consume to better understand this process of how to design a diet, although I promise that you'll become an expert to design feeding programs, at least have an idea of why certain foods should be included and omit others.
Consume quality protein foods
There is nothing better to keep the muscle tissue that adequate amounts of protein quality, intense workouts and cardiovascular exercise put you in a state eventual catabolism, and if you add this poor intake protein, the result will lose a good amount of muscle and that is exactly what you do not like quality protein sources I recommend you eat the following foods:
* Turkey Breast
* Chicken Breasts
* Beef (lean cuts)
* Tuna in water
* Salmon
* Some low-fat cheese
And of course, you can supplement your diet with a good amount of whey powder.
Of course, we must not forget that the past 20 egg whites with orange juice, should be in the trash for many reasons already discussed in this magazine in previous editions.
Consume complex carbohydrates with a moderate Glycemic Index
Thus, a determining factor in the conversion of carbohydrates into fat is not only the classification of mono or polysaccharides, the other factor is the glycemic index and plays an important role in this process properly metabolize carbohydrates.
Remember that some foods rich in carbohydrates, have different responses of our body to secrete insulin, some generate an adequate insulin response while others due to a high glycemic index, causing bubbles of insulin, which ultimately promotes the process of lipogenesis in which instead of carbohydrates stored as muscle or liver glycogen is converted into fat.
To learn more about the glycemic index read this article, here are some foods rich in complex carbohydrates with adequate glycemic index and should be in your diet to lose fat, as this will have an adequate amount of fuel to train hard (glycogen ) and not have to worry too much that they become fat, unless you overdo it in their consumption. Hence the importance of proper diet to your individual needs and characteristics.
Foods rich in carbohydrates with a moderate glycemic index
* Pasta integral
* Rice
* Whole wheat bread
* Banana
* Wheat flour generally and whether it is better integrated
* Avena
* Amaranth
Potato
* Sweet Potato (who you like:)
I should clarify that there are some moments in the day if you consume carbohydrate with high glycemic index because they require a rapid response from your body to secrete insulin, for example after training for that of the carbohydrate-loading and early hours a day which is when your starting bioenergetic processes.
Fibrous carbohydrates and kilocalories
A no-carb diet and an occasional fibrous BTU is not a good diet to lose fat, and is now common knowledge that an adequate intake of fiber helps to absorb less fat and improving intestinal motility.
Dietary fiber reduces the glycemic index of carbohydrates and also gives you a feeling of fullness, the extra benefits of vitanutrientes and antioxidants is another good reason to include your spinach, carrots, celery, alfalfa sprouts (raw of course), and few kilocalories as lettuce and jicama in your diet.
Sample Diet
Here's an example of a diet designed to lose fat and is for a person weighing 80 kg, has a level of 20% body fat and weight training and do four sessions a week of cardiovascular exercise. Remember it is just an example and what may work for this person can not be for you.
Breakfast
* 2 cups melon
* 2 turkey breast sandwiches
Lunch
* 2 cups lettuce
* 1 can tuna in water
* 1 cup mashed potatoes
Food
* 2 cups rice
* 2 cups spinach
* 200 grams of beef (lean cuts)
Picnic
* 2 cups jicama
Gelatin * 1 cup light
* A liquid whey powder
Dinner
* ½ chicken breast
* 1 cup carrots
* 2 tomatoes
* 1 cup lettuce
* A liquid whey
As you can see, is not a diet that restricts calories and nutrients, but the quality of foods that help you prevent loss of muscle mass and promote the elimination of body fat.
It contains a generous amount of fiber and there are foods such as jicama and lettuce that belong to the group of BTU, the kilocalories are foods that give you a slight negative energy balance because your body uses a greater amount of it to process that which they can bring you.
Conclusion
If you are an ordinary person, there will be gaining weight in a day. This was a gradual transition. So why wait to lose the weight faster than they won? Take it easy. Lost a pound a week is a good rule for permanent weight loss. A more rapid loss may involve a diet too strict and can lead to loss of muscle mass rather than the mere loss of fat. Perhaps the best tool for losing fat is not a nutrition guide or a training program: they are partial aspects. The most powerful tool to lose fat and get fit is patience.
I hope you found this article will set an example and although not a recipe that can work for everyone, gives an overview about how the making of a diet that targets take away that layer of fat covering your muscles and show a middle section in all its splendor.