Although that would be a constant concern (to maintain the low percentage of body fat), higher interest charges, with the proximity of summer. While the focus should be on health, in most cases is on the aesthetic body.
Well, regardless of intent to take these important facts are as follows:
– The body fat is an energy reserve, as such has to be reduced from the use of this energy within the body cells (Mitochondria).
– Being used by the cells, body fat is removed from all regions of the body, not as localized.
– It is important to balance caloric intake with caloric expenditure
– Physical exercise that uses more fat, is the long-term and low-intensity, as the consumption of fat in muscle cells increases as they deplete the reserves of glycogen in these cells.
– The estimated time of exercise (long term) is about 30 minutes, bearing in mind that after three hours of exercise (walking) the fat intake reaches 90% of the energy used.
– The intensity of exercise should be close to 50% capacity of the individual subject, calculated with the formula Karvonen, in order to extend the exercise beyond the Trient minutes.
– Since the muscle cells consume more fat than the fat cells themselves, should have bigger muscles, thereby, maintain a high fat intake (metabolism of fats), which is achieved with localized muscular work, at the same time Catecholamines raises production, which also raise the metabolism of fats, in the hours after the exercise.
– It is important to mention that transport and use of fats in the exercise, requires an adaptation period, so that a sedentary, must wait a few weeks before noticing changes.
- The hypocaloric diet without exercise, the body adapts to work with less energy, producing a low metabolism, which causes the body stores the slightest additional intake, with an opposite effect and with the alterations that a low metabolism entails: ( low-energy physical, intellectual, sexual, cold, sleep and others).
In short, if you want to reduce your body fat you have to train at least three times a week, exercise aerábico (recommended jogging, swimming, hiking, dancing and any exercise that would last about 30 minutes) and localized muscle exercise (with the body weight, machines, dumbbells, elastic bands and other implements that offer resistance) and accompanied by a reduction in your caloric intake of at least 300 calories a day.
Recalling that the effects are not immediate. The steadfastness and patience are your best ally. Started to arrive in good condition to summer. In addition to improving your appearance, you will make a great contribution to your health.
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