Responsive Advertisement

Weight loss


To eliminate the fat stored in different parts of the body, the body must be forced to part with his precious reserves (body fat considered as vital to the survival of the body).
To lose weight or stabilize you have several options, but the physical endurance activities are the most effective way to lose your body fat because the body draws on its fat reserves in case of extreme emergency .

Fat is created by the body from excess carbohydrates and lipids (proteins are not stored, the excess protein is removed by natural means).
The organization creates perpetually reserves (That is its function preservation that makes him do so), whatever the diet, the body will always reserves as fat (particularly for women, whose metabolism anticipates a possible pregnancy), but when excess carbohydrate and fat are too large and not used by the body fat begins to invade your body and cause body fat overweight. An estimated 1 kg of fat mass between 8000 and 11000 kcal. This means that it takes 10 to 000 kcal "spend" (or burn) 1 pound of fat stored
This fat loss, half (500 grams) correspond to a decrease in the thickness of its skin.
The other half will be distributed over all his body fat.
Time may seem long to lose 1 kg of fat, but do not lose sight of it took you years to accumulate that overweight and it takes time to make from ... It is easier to gain weight than to lose!
Your opponent: Your body fat stored judge necessary for its operation. So your attempts at weight loss, it looked like your action aggression and will try by all means the conservation of this fat. In short, it is against your own body as you fight!
Time: The organization as a serious situation considering the decline in calorie intake, an adjustment period is necessary before the process of fat loss begins.
Your body will need to be reassured and put at ease: first be sure that this is not punctual. For this reason, questioning your diet over the long term is preferable to a regime punctual and limited in time.

Balance: Reduced calorie distribution must always keep a Fat / carb / protein correct, otherwise the imbalance between these elements ruin your weight loss efforts. The body compensates with resources always available and always in favor of the fat!

Target: When you lose weight, the body will first draw the fat layer of the skin (dermis), before "type" in the important areas of storage (abdomen, hips, buttocks, etc.)..
Plans: Most diets you can lose weight by losing water and muscle (which is very dangerous to your health). Spectacular scale, but ineffective for fat resident. In the following pages we are talking about real loss of fat mass.

Weight loss by diet :

The first step to weight loss is directed immediately to the diet: It is to reduce the number of calories in order to restrict caloric intake to the body.
To be effective calorie diet should maintain a good balance between contributions Fat, protein, carbohydrate, fiber and vitamins / minerals. This balance ensures that each component of your food retains its role in the assimilation of food .
When you begin a diet, it will initially destabilize the organization, which will try by all means to keep his habits. The body will react by all kinds of method, such as water retention, the melting of muscle mass, headache, increased appetite, etc.. It is therefore essential to have a good diet, balanced, without loss and without radical change in eating habits.

It is often better to gradually change their eating habits by improving the switch overnight to a strict diet and limited in time. Lose water and muscle, will in no way your body fat and often cause the opposite effect by forcing the agency action "survival" to avoid a disruption nutritional again.

Lose weight by sport :

Endurance physical activity are the most effective way to lose your body fat because the body draws on its fat reserves in case of extreme emergency.
Energy needs triggered by intense physical activity, cause the transformation process in the body of stored fat into energy.
To be most effective, your body will switch to its "reserves" of fat, if it has no other source of quick energy available (eg if you are fasting, or your last meal back several hours and you do not take drinks or food energy during exercise). Your physical exertion must also last longer than 30 minutes (40 to 60 minutes is ideal).
Weight loss weight training
The gym is on the increase in muscular capacity (with or without taking muscle size, because it is possible to increase capacity without increasing muscle muscle volume).

Muscle mass is about 30% of body weight. If you increase your muscle capacity, you increase your calorie intake Basal metabolism.

example:
Without weights: basal metabolism = 2000 kcal / day
With weights: basal metabolism = 2500 kcal / day

So as you increase the number of calories consumed in all your physical activities:
Example: 1 H Fitness
Without muscle development = 500 kcal / hour
With muscle development = 700 kcal / hour

Strength training increases therefore the needs of your basal metabolism permanently, and as long as you train your muscle mass.

The rate of fat :

At the time of adult life, a man must have a body fat levels between 17% and 22% Women are more fat, excess fat is supported by the constitutional body fat, which is related to sex (impregnation hormone estrogen and progesterone), the rate is between 24-28%. The body fat levels below the ideal standard occur among great athletes, especially runners and those practicing bodybuilding.
The calculation of the initial rate of fat is quite laborious and must be determined by a professional. In addition, the result of little interest and he prefers the rate provided by the body mass index (BMI or BMI: Body Mass Index in English). Against by the evolution of this body fat levels can accurately track the effectiveness of your diet or workouts, and more generally the evolution of your health.
Indicators fat loss
The subcutaneous adipose tissue (That is the thickness of the skin) represent 50% of total fat mass.
Also mathematically, when you lose fat, 50% fat loss is the subcutaneous adipose tissue.

The skin folds are therefore an excellent indicator of the evolution of your nutrition plus the thickness of your skin decreases, you lose fat.


Determination of changes in body fat by skinfold measurements

Subcutaneous adipose tissue accounted for 50% of total body fat, regular measurement of skinfolds you provide an accurate measure of the variation in fat.
The method is skinfold measurement practice with a specific clip skinfolds, or simply with a caliper.
To be rigorous and precise, you must reproduce on each measurement the same pinched fingers, press the clip above and take measurements at the same location.

This method requires some experience but currently remains the most reliable method.

The method for measuring the thickness of a skin fold is to firmly grasp a fold of skin between the thumb and forefinger, taking care to include the subcutaneous tissue and muscle tissue to exclude. The jaws of the clamp must exert constant pressure to points of contact with the skin.
Is then a reading of the thickness of the double layer of skin on the face of the clamp. It then stores the reading in a table to track changes fat week after week.
It is better to take two or three steps at each location and use the average of these measurements.
It is important to contract the muscles under the skin or is practiced able to take only the adipose tissue in the clamp.
Scales that measure body fat.
Some manufacturers offer electronic scales to calculate body fat.
These scales measure, in fact, the speed of electrical conduction through the body: Grace to small contacts, the balance in the body sending an electric current of very low intensity.
Grease between more resistance to electric transport than other tissues, the balance can estimate the amount of body fat.
This accessory allows you to easily obtain rapid information on the progress of your fat variation.
Accuracy is not necessarily to go and not in any way replace the old method of regular measurement of skinfolds.

Lose weight without losing muscle :

Dieters who, usually, do cardio without moderation does not realize that much of the weight they lose may be due to muscle wasting. When caloric intake is inadequate and poor in protein, muscle protein become an essential source of fuel. When the energy supply to the body is inadequate (calories), it must rely on reserves, primarily those fats but also proteins whose greater part is in the muscles. That said, it is clear why dieters tend to lose muscle and why bodybuilders should not fear the aerobic workout. The only time they should be vigilant is the dry period. Since there is a restriction in calories, cardio work and must therefore cease resistance training will help ensure protein synthesis. To minimize the loss of muscle mass during a diet, be sure to increase protein intake.