Complete Fat Burning Guide: How eat right and exercise to lose weight

In this guide you will find everything you need. information about nutrition before and after training for burning fat in the body and increase muscle mass. Use this information to create your exercise program for training for losing weight!

Content

• How to eat and exercise to lose weight – complete guide
• Nutrition and exercise for burning fat
  • Goal setting
  • Speed ​​of progress: how quickly you can burn fat and lose weight
  • Individual approach
  • Definitions and General Terms
  • Body type determination
• Calories and Macronutrients
  • Calories
  • Squirrels
  • How much protein is needed for the body when burning fat?
  • Fats
  • How much fat to consume when burning fat sediment?
  • Carbohydrates
  • The effect of carbohydrates on the training process
  • Insulin
• Fat Burning Foods
  • Lean Protein Sources
  • Healthy fats
  • Carbohydrate selection
  • The value of fruits and vegetables
• Meal time
  • The value of breakfast
  • How to eat before exercise to lose weight
  • After-Workout Fat Burning Cocktail
  • Nutrition after workout to burn fat
  • Before bedtime
  • Output
• High Carbohydrate Days
  • So how much carbohydrate do you need?
  • Total calorie control
  • Frequency of High Carbohydrate Days
• Cardio training
  • High Intensity Interval Training (HIIT)
  • Moderate intensity cardio
  • How many workouts should there be per week?
  • Fasting cardio
• Weight Training
  • The value of lean muscle mass
  • Weight Training and Fat Burning
  • Press training
• Fat Burning Supplements
  • Whey Protein
  • Essential Fatty Acids
  • Creatine
  • Caffeine
  • Green tea
  • BCAA is not only a muscle growth stimulator
• How to train and eat further for burning fat

How to eat and exercise to lose weight – complete guide

In this guide you will learn:

• how to determine your type of figure, and how it affects the choice proper nutrition for burning fat and necessary training

• what are the macronutrients and what role do they play in the process of reducing the percentage of fat in oragnizm;

• how to determine the required number of macronutrients, and how is it affect the choice of proper nutrition;

• how to choose the right sources of protein and carbohydrates for reducing body fat;

• how to plan a meal time and choose the right one diet in accordance with your training process;

• how to choose the right cardio training for burning fat, and in what is the difference between high-intensity interval training and low-intensity aerobic exercise;

• what important role in fat burning exercise with burdening.

• what nutritional supplements will help speed up the burning of excess fat and how to use them correctly for greater effectiveness.

Nutrition and exercise for burning fat

Many see burning body fat as closed. VIP party when you need to do something supernatural to get on her. On the one hand it is so. Nutrition before and after fat burning training is not just a set of foods which you need to eat at a certain time. This is actually a diet, which is compiled on the basis of features and capabilities the body of every person.

But those people who have already achieved a result know what it is. really not a simple process where with just tricks and quick decisions are not enough. But we will tell you how to eat while training in the gym to lose weight due to burning fat.

Fat burning is a biological process and its mechanism action, fortunately, is not hidden from us by a veil of secrecy. He is not simple but understanding the essence of this process will allow you to take the right solutions leading to a decrease in the amount of adipose tissue.

The manual contains all the necessary information that you may need. need to achieve a real result. Guide suitable for those who are willing to work hard on the path to achievement goals rather than waiting for magical quick fat burning solutions that will help to instantly get rid of excess body fat. Read all the information, it can be the key to success.

Goal setting

Before proceeding with fat burning, clearly Set goals for yourself. Maybe you want to lose 13 kg, and maybe you want the press cubes to be visible. Whatever the goal wasn’t: losing a certain weight or looking good – a reasonable time frame should be defined. Their absence will lead to reduce the feeling of emergency, without which it is difficult move towards your goal.

Speed ​​of progress: how quickly you can burn fat and lose weight

When it comes to the rate of weight loss and achievement certain progress, it must be understood that the combustion process Fat is a completely different approach than to increase muscle strength. While as muscle building is a rather slow process then decrease fat content can be achieved quite quickly. Full full commercials in which you are promised a weight loss of 5-10 kg in a few weeks. It is quite possible to significantly lose weight for a relatively short period of time, but this is not the goal which must be set before itself.

Rapid weight loss will lead to a decrease in muscle mass. IN the result is a slowdown in metabolism, less attractive body appearance, and ultimately, a high chance that dropped kilograms will go back.

With any method of losing weight, weight loss per week should make no more than 0.5 – 1 kg. This speed will reduce namely fat mass, not muscle mass. It will also avoid metabolic slowdowns.

Individual approach

Reading this guide, one simple conclusion can be drawn: for maximum efficiency in burning fat is necessary an individual approach to each person. To achieve the best the results will not be enough just some general recommendations. When drawing up an individual nutrition and training program for weight loss due to a decrease in body fat should be many nuances taken into account. The manual describes how to do this in depending on your body type.

Definitions and General Terms

Calories – Units designed to determine the energy value of food. Excess calories that are not used as energy are stored in the human body in the form of adipose tissue.

Trace elements are nutrients necessary for the body in small quantities. Trace elements is the majority of vitamins and minerals.

Amino acids are the main elements that responsible for protein synthesis. They are the building material for the production of proteins in the body. Types of proteins are different from other species and the number of amino acids that are in them are contained.

Glycogenes are carbohydrates that are found in human body. When carbohydrates are absorbed by the body, they stored in muscle tissue and liver in the form of glycogen. Glycogen – The main source of energy for the body.

Metabolic rate – the rate at which the human body uses energy. High speed means that energy is used very quickly, leading to worse physique.

Protein synthesis is the process by which amino acids are converted to proteins. Protein synthesis is a process muscle growth.

Anabolic condition (anabolism) is muscle growth state. If you pump muscles, then you are in anabolic condition.

Catabolic state (catabolism) – the predominance of decay processes in the human body. If you lose muscle mass, then you are in a catabolic state.

Aerobic training – exercises, performance which requires a large amount of oxygen.

Anaerobic training – exercises for the performance of which does not require oxygen.

Substrate – any substance or substance, which is used by enzymes to produce final products.

Body type determination

The role of body type in fat burning

When burning fat, the body type of a person plays a very important role in choosing a diet and the right training process. Different body types require different the number of calories and macronutrients, different approaches to training. Before you determine how much to eat and how to exercise, you must find out your body type.

Ectomorph. Ectomorph can be identified by one in a word – thin. He has thin bones and a narrow skeleton structure. it means that the ectomorph has a small chest, narrow shoulders and long thin limbs. For such a person, muscle gain or fat becomes a real test, weight gain is usually represents for him a very slow process.

Despite all this, ectomorphs lose weight, on the contrary, it is given very easily thanks to the rapid metabolism in the body. The problem is that when losing weight will also be lost muscle mass.

Mesomorph. Mesomorphs in terms of genetics lucky the most. Most often they have athletic physique, without even putting any effort into it. They have wider shoulders and a thinner waist. One of the main characteristics this type of physique is that mesomorphs are very easy can build muscle and burn excess fat.

Although they have certain genetic benefits, this is not means that such people will have a perfect physique just So. All the same, proper nutrition and suitable training program.

Endomorph. Endomorphs are complete the opposite of ectomorphs. They have a wide bone structure. This means that they usually have broad shoulders, chest and waist. Endomorphs easily gain both muscle mass and fat. therefore they have to work hard on a good figure.

Although losing weight to people with such a physique is not easy, it not impossible. Also, the body’s ability to gain muscle mass gives them certain advantages in burning fat deposits.

Calories and Macronutrients

The three main macronutrients: proteins, carbohydrates and fats. let’s we will analyze them in more detail. Knowledge of macronutrients is crucial when fat reduction. Each of them performs a specific function in body, it is very important that a person receives the right amount macrocells.

Body type also plays an important role in how the body reacts to them. Each type has its own recommendations for the required amount of nutrients and calories.

Calories

Most people have heard a lot about calories, but not completely. understand what it is. Calories are the units by which characterized by the energy value of all food products. The human body spends a certain amount every day energy that can be determined by the number of calories. If you consume more calories than you consume, then the rest will be converted to adipose tissue. If consumption is less then the body will use the calories stored in the body in as fat to make up for lack of energy.

There are calories in proteins, carbohydrates, and fats. 1 g protein contains 4 calories, 1 g of fat – 9 calories, 1 g of carbohydrate – 4 calories. The following are recommendations for calorie intake in depending on body type.

• Ectomorph – body weight x 16-18 = daily need.

• Mesomorph – body weight x 14-17 = daily need.

• Endomorph – body weight x 12-15 = daily need.

That’s not all. Calories from Protein, Fat, and Carbohydrates will be absorbed by the body in different ways. Read on to find out as.

Squirrels

Proteins are incredibly important elements for the human body. Each type Protein has various functions. Some are called contractile. proteins, they allow muscles to contract and are used when work with sports equipment. Others are enzymes responsible for chemical reactions in the body. Some proteins used to produce energy for the body.

Proteins are essential in any fat reduction program. in the formation of muscle tissue. When protein is absorbed, then the body breaks it down into amino acids that enter the bloodstream, and then into the cells of the body.

Most often, proteins in the body are stored as muscle tissue, less commonly, they are split and used as energy. This the process by which glucose synthesis occurs is called gluconeogenesis. Protein breakdown during gluconeogenesis is not very well affects the formation of muscle tissue.

In addition, proteins decompose less energy than fats and carbohydrates. Therefore, it would be better if the proteins are used by the body as a substrate or building material than for energy.

How much protein is needed for the body when burning fat?

When you plan to get rid of excess fat, then consumption protein should be as follows:

• Ectomorph – body weight x 1.0-1.2 g.

• Mesomorph – body weight x 1.1-1.3 g.

• Endomorph – body weight x 1.1-1.4 g.

Fats

The fats in each person’s diet are essential elements that cannot be ignored when composing any fat burning plan. They play an important role in many processes in the body. It is in fats that contains the most calories. So 1 g contains 9 calories, while 1 g of carbohydrates or proteins only at 4. The flip side is that fats easily converted to fatty tissue.

An important function of fats is their role in the production of testosterone. Speaking about the right diet for weight loss, you need understand one simple thing: with a lack of calories, testosterone declining. This is a natural reaction. The body responds to insufficient amount of energy that releases it less muscle growth.

Fatty acids are a substrate for cholesterol. it means that fatty acids can create cholesterol. it important as it ultimately converts to testosterone. If fat intake is low, then the body will not enough fatty acids to produce the optimal amount testosterone. There will be a decrease in testosterone levels.

With a diet, fats perform far less functions than proteins and carbohydrates. Due to the higher calorie intake of fat is in First of all, limit when burning fat in the body.

It is important to note that while limiting fat intake to control that their daily intake in the body is sufficient to maintain normal cholesterol.

How much fat to consume when burning fat sediment?

Ectomorph. Body weight and fat intake:

• 45-68 kg = 45-50 g per day.

• 68-91 kg = 50-55 g per day.

• 91 and above = 55-60 g per day.

Mesomorph. Body weight and fat intake:

• 45-68 kg = 40-45 g per day.

• 68-91 kg = 45-50 g per day.

• 91 and above = 50-55 g per day.

Endomorph. Body weight and fat intake:

• 45-68 kg = 50-55 g per day.

• 68-91 kg = 55-60 g per day.

• 91 and above = 60-65 g per day.

Carbohydrates

In the body, carbohydrates are broken down into various groups of sugars, one of which is glucose. This is the main source of energy, nourishing brain, muscle tissue and internal organs. Glucose converted to glycogen and is in muscle tissue until until the body needs it, for example, during training.

Carbohydrates are essential for physical training, so as are the main source of energy for muscle work. During weight training the body receives energy from ATP, which formed from glucose as a result of glycolysis. Glucose gets into muscle through the circulatory system or is released from stock glycogen found in muscle tissue.

In the absence of a sufficient amount of carbohydrates, the body will forced to convert amino acids to glucose for further receiving energy. Amino acids are usually stored as proteins, therefore, a sufficient amount of carbohydrates will save the body squirrels.

Carbohydrates are essential for maintaining fast metabolism. substances. Lectin and other hormones that have a positive effect on reducing fat are directly dependent on the amount entering the body carbohydrates. Hormone lectin performs many different functions, one of the most significant ones are energy consumption control. With sufficient ingestion of all essential carbohydrates leptin levels will be high. In this case, the body enters signals that allow the metabolism to remain fast.

If there is not enough carbohydrate when eating, then the level leptin will be low. The body will receive signals that receipt insufficient energy and it is necessary to slow down the metabolism in order to compensate for this. Sufficient intake during diet carbohydrates will help maintain a high level of leptin, even if total calorie intake is low.

Carbohydrates also regulate muscle cell volume. You can pay attention when the intake of carbohydrates is low, then the muscles seem smaller than usual. This is because cell volume decreases. Carbohydrates are stored in muscle tissue as glycogen with water, so 1 g of glycogen accounts for 2.7 g of water, which at carbohydrate deficiency has a dramatic effect on cell volume.

If muscle cells are reduced, then signals are sent to the body, that nutrition is inadequate and a decrease in hormones is required, governing fat burning. On the other hand, when the body gets enough carbohydrates then muscle cells tissues increase in volume, a signal is received that nutrition sufficient and increased metabolism.

Cell volume becomes a determining factor in protein synthesis for many reasons. When muscle cells are enlarged, then protein synthesis will be faster than when they are reduced. As seen, carbohydrates must be present in the diet, as for muscle preservation, and for the optimal process of reducing fat tissues.

The effect of carbohydrates on the training process

Carbohydrates are the main source of body nutrition during physical training. Glucose and glycogen stored in muscle fabrics optimally suited to achieve maximum effectiveness. If glycogen is deficient due to lack carbohydrates, then the body has to look for alternative sources nutrition, for example, amino acids. This leads to muscle loss. tissues. Also, amino acids are not so effectively converted into energy like carbohydrates, so the effectiveness of training will be small.

This leads to a reduction in the number of repetitions during training. and reducing the weights used. If you continue hard exercise even with a lack of energy, this can lead to loss of muscle tissue. That is, with a lack of carbohydrates, double strike effect. First, muscle tissue will be brought into sacrifice to make up for the missing energy. Secondly, the muscles will be get lost as a result of excessive loads. Physical training – hard work, don’t let it go to waste.

Insulin

Another equally important reason for the need for sufficient intake of carbohydrates – insulin. Carbohydrate intake allows you to release the hormone insulin. True, he has a bad reputation for delaying fat reduction by not allowing the body to use it as an energy source. You, you probably think why do you need a high level of insulin if interferes with the burning of fatty tissues. However, the benefits of the hormone outweigh its flaws.

Firstly, insulin is one of the most anabolic / anti catabolic hormones in the human body. He contacts membrane cell receptors than activates the use of glucose. As an anti-catabolic, the hormone counteracts catabolic hormone cortisol. One of the functions of cortisol is the breakdown of proteins for energy. But his level will be low with high insulin levels. This is the main anti catabolic effect of insulin.

To achieve fat burning results, you must control insulin levels.

Ketogenic diet (a diet rich in fats, but with limited amount of carbohydrates)

The ketogenic diet has gained popularity in recent years. At such a diet, the daily intake of carbohydrates comes down to almost zero, and the missing calories get by increasing the amount of fat and protein.

If the body does not have the ability to generate energy from carbohydrates, then it begins to produce ketone bodies. They are by-products of fat oxidation and can be used to replenishment of the missing energy. With less carbohydrate intake insulin levels will be low, leading to faster fat burning. It follows that a decrease in insulin levels does not always justified decision.

At first glance, the ketogenic diet is credible, so it so popular. The problem is that with insufficient the carbohydrate supply, the body begins to use amino acids from incoming food and muscle tissue for conversion to glucose with subsequent receipt of energy.

This leads to a loss of muscle mass. Of course, a ketogenic diet allows you to quickly lose weight. But if you persist and long pump each muscle, you are unlikely to be happy with the loss of muscle tissues.

How much carbohydrate to consume when burning fat?

It was noted what should be the daily intake of fat and proteins. It remains to find out how much carbohydrates you need. To do this just. Calculate how many calories you need for daily consumption after deduction of calories obtained from the norm obtained from fats and proteins. Divide this number by 4. That’s how many carbohydrates and you need to get the body every day.

Fat Burning Foods

Now you know what elements and in what quantity should enter the body daily, it remains to find out what foods nutrition should be eaten. Contrary to popular belief type of food for nutrition is much less significant than time and number of meals. Of course, this does not mean that the choice of food for diet is not at all important. Certain foods are still better suitable for specific purposes.

Choosing the right food doesn’t help much in achieving muscle growth. and reducing fatty tissue, how much will optimizing health effects in general. Many train hard, sit on diets to look good, be strong and strengthen health. Do not neglect the rules of healthy eating, then and the body will better perceive physical activity.

Lean Protein Sources

When gaining muscle mass, foods containing certain proteins. Proteins from foods will be the best choice. animal origin. Proteins of non-animal origin are considered inferior. This means that they lack certain amino acids necessary for muscle growth. Here are the food items with protein content:

• chicken breasts;

• turkey breasts;

• fish (salmon also contains healthy fats);

• milk (especially low-fat or non-fat);

• cheese (low-fat or low fat);

• home-made cheese;

• Greek yogurt

• lean pork;

• lean beef;

• whole eggs and egg whites;

• whey protein;

• casein proteins.

Healthy fats

Fats have various functions in the human body. Some fatty acids cannot be produced in the body and must come only with food. Therefore, you must include foods in your diet, containing the necessary amount of healthy fats. Here are some of them:

• fish fat;

• linseed oil;

• olive oil;

• nuts

• peanut butter (not containing hydrogenated oils);

• almond oil;

• borage oil;

• primrose oil;

• salmon (also many different proteins);

• egg yolks (various proteins are also present).

Another important point in choosing sources of fat. High fat saturated fatty acids have gained a bad reputation but nevertheless, the body needs them to fulfill certain functions, so they must be present in the diet. Problems may appear only with excessive consumption of saturated fats.

Trans fats, on the one hand, have no function in the body, on the other hand, they are incredibly unhealthy. Trans fats (known in the same way as hydrogenated oils) due to its negative impact on human organism.

Carbohydrate selection

Carbohydrates are easier to find in everyday foods than proteins and fats. there is two main types: complex and simple carbohydrates. Complex carbohydrates they raise blood sugar more slowly than simple ones.

Many people believe that sugar carries the main blame for being overweight, but this is not entirely true. Simple carbohydrates raise the level more insulin than complex. This property can be very useful when physical activity. Increased insulin levels during exercise reduces muscle tissue loss. But complex carbohydrates should do not enter the body during training hours. Some carbohydrate replenishment products:

• unpolished (brown) rice;

• sweet potato;

• red potato varieties;

• oatmeal;

• whole grain cereals;

• durum wheat pasta;

• fruit;

• vegetables;

• legumes;

• whole wheat bread;

• dextrose (good to take after training);

• maltodextrin (complex carbohydrates that increase sugar levels) like simple, great for taking after training);

The value of fruits and vegetables

Many often forget to include fruits and vegetables in their diet. Even people who care about their health. Some just them they don’t like it, some people think that neither fruit nor vegetables no benefit to the body. It is not true. They contain a lot fiber and beneficial phytochemicals.

Fiber Helps Maintain a Healthy Digestive System condition. One may wonder, what does fat burning and muscle growth. But do not forget that it is imperative that everyone consumed fats, carbohydrates and proteins are well digested and absorbed by the body.

Phytochemicals are biologically active components, which can be found in fruits and vegetables. These substances are capable of endow them with properties that can cope with many diseases, which is confirmed by numerous clinical research. Again, ask what is the extra weight. And when the fact that the sick body is not able to get rid of unnecessary fat deposits.

Sugar found in fruits is called fructose. Many people think fructose is unhealthy and causes a set. excess weight. Again, this is not true. It is assimilated differently than other types of sugar. Fructose quickly recovers glycogen contained in the liver, whereas muscle glycogen replenished for a long time. Also fructose does not cause a sharp jump. blood sugar, as many other sugars do. All this makes fruit an excellent daily food item.

You will never hear anyone complaining about excess fat. because of the fruits. All because they contain natural sugar, which does not interfere with weight loss.

Meal time

Eating plays a crucial role in maintaining muscle tissues and creating conditions for maximum growth. Body in each time period of the day requires certain nutritional substances to satisfy the need for amino acids and get enough energy during training. Three meals a day will not work for those who work to reduce fat. To achieve maximum results, you need to review meal time.

The value of breakfast

Lots of people ignore breakfast more often than meals in another time. People do not have enough time in the morning, I want to sleep extra minute. This is a big mistake. After night, the body is especially needs amino acids, so after waking up without proteins it’s not get along.

Although carbohydrates are not so needed at this time, research showed that people who have a good breakfast in the morning are fewer Feel hungry during the day. If you have an addiction change your diet, then include a large amount in breakfast carbohydrates. It’s also good to add part of the daily norms of fats.

Do not let laziness take up. If you set serious tasks to burn fat and gain muscle mass, then set the alarm on a few minutes earlier, in no case to miss breakfast.

How to eat before exercise to lose weight

Eating before workouts is probably the most important. After all it is from him that the body will receive the necessary energy for physical loads. Nutrition before exercise to burn fat should contain carbohydrates and proteins that enter the circulatory system. Glucose derived from carbohydrates will be used to produce energy. And amino acids derived from proteins will help to save already stored amino acid stores from catabolism processes during training sessions.

Not everyone understands that training causes in the body catabolic state. Nutrition before workouts will help reduce the burst of catabolic hormones characteristic of training process. Meal should be 1.5-3 hours before physical activity.

After-Workout Fat Burning Cocktail

Eating before workouts won’t stop the surge completely catabolic hormones. Cortisol levels long after physical activity will remain elevated if nothing undertake. Cortisol entails the destruction of muscle tissue, for stopping this process, the body needs proteins with glycemic carbohydrates.

After physical activity, protein intake is vital. only they can return the body from a catabolic state to anabolic. The period immediately following the end training, called an anabolic window, because the body extremely susceptible to nutrients for 2 hours. This is the best time for muscle growth.

The results of some studies have shown that protein a cocktail taken immediately after training increases synthesis protein is 25 times more than taken after 3 hours. It proves great importance of choosing a cocktail time, but it’s also not worth it forget about the need to select proteins that are quickly digested the body.

Studies have shown that a sharp increase in the number of amino acids in the circulatory system immediately after training enhances protein synthesis significantly more than their constant influx in small quantities. From this we can conclude that quickly digestible proteins are much more effective for muscle growth. For those Whey proteins are best suited. They are faster totally digestible by orgasm and ideal for restorative cocktails.

The presence of carbohydrates in the cocktail is also necessary. They release insulin, or better, nothing can lower cortisol levels. it two antagonist hormones, which means lower levels of cortisol with increased insulin. Insulin also contributes to direct entry amino acids from whey to muscle tissue.

The hormone has an antilipotic effect. It is necessary to ensure high insulin levels after training to maintain growth the muscles. The best way is to consume high glycemic carbohydrates, such as dextrose, glucose and maltodextrin. They cause a quick an increase in blood sugar, which causes an increase in the action of insulin.

Nutrition after workout to burn fat

Restorative cocktail after exercise will reduce cortisol levels and optimizes muscle growth. But no cocktail able to maintain high protein synthesis for a long time time. To achieve this, you need to eat after 1-2 hours have passed. It should be a full meal, saturated carbohydrates and proteins, with a minimum amount of fat. It will strengthen muscle growth by maintaining a high level of protein synthesis and decrease catabolism.

Before bedtime

Bedtime is also key. During sleep the body releases anabolic hormones such as growth hormones and testosterone. Therefore, steps must be taken to save muscle mass, because at night the body does not receive food somewhat hours. Before going to bed, it is best to provide slowly digestible proteins. This will give a slow but steady supply of amino acids, that will nourish muscle tissue for several hours.

Casein may be ideal bedtime foods. squirrels and homemade cheese. Beef is also suitable. The most important thing is intake of proteins at bedtime. Fats can also slow down protein absorption, so you can add a small amount healthy fats.

Another misconception regarding bedtime nutrition, refers to carbohydrates. Many believe that carbohydrates will be deposited in the body in the form of fat deposits, as their nowhere to use. It is not true. Of course, the need for getting carbohydrates at bedtime is not, but their conversion into fatty tissue does not happen either.

The human body will continue to use carbohydrates for appointment immediately after waking up. Consequently, the use of carbohydrates at bedtime is not prohibited. It will not interfere with burning excess fat. Recent studies have shown that consumption carbohydrates in the evening leads to a slight increase in metabolism. But it still requires confirmation.

Output

Squirrels. Determine how much protein you need for every meal is simple. We divide the daily norm of proteins evenly on the number of main meals. For example your the daily norm of proteins is 200 g. If you eat 5 times, then divide by 200 by 5. It turns out that each meal should contain 40 g proteins.

Carbohydrates. As you know, carbohydrates release insulin, the action of which has both positive and negative effects. Of great importance is the time of receipt carbohydrates when they are most beneficial and will not prevent fat burning. This is a meal before workouts, restorative cocktail and nutrition after them. Distribution carbohydrates should be as follows:

• food intake before training – 35% of the daily norm (complex carbohydrates);

• recovery cocktail after training – 20% daily norms (simple or high glycemic carbohydrates);

• food intake after training – 25% of the daily norm (complex carbohydrates).

There remains another 20% of the daily intake of carbohydrates that can be free to use at any time. If you prefer well eat in the morning, then add the remaining amount of carbohydrates to breakfast. If you better fall asleep with a full stomach, then use their food in the evening. Can be divided into several meals. Make your own choices.

Fats. Limitations in the timing of fat intake less. However, they should be excluded from restorative cocktails. and nutrition after training. The reason for this is that fats do not slow down the absorption of proteins and carbohydrates, and the rate of absorption substances obtained – a fundamental factor for these techniques food.

The rest is up to you. Can distribute consumption fat on time, as you are comfortable. You can eat them evenly, you can at one meal. It is recommended to eat 10-15 g of fat before bedtime. They will not interfere with the preservation of muscle mass and reduce fat tissue in nighttime.

High Carbohydrate Days

Everyone who tried to get rid of excess fat knows how diet usually proceeds. In the first few weeks going fast weight loss, then the pace of losing extra pounds slow down. After a couple of weeks, burning fat becomes even smaller or stops altogether. The reason for this is that the body feels a decrease in the percentage of fatty tissue and decides that he is not enough incoming food.

To cope with starvation, the body decreases leptin and reduced energy consumption to stop loss adipose tissue. As mentioned earlier, leptin is a hormone responsible for burning fat mass, so its low level leads to collapse all weight loss plans. There is a way to keep high leptin level. These are days of controlled high consumption carbohydrates. They will keep hormone levels high and will maintain an effective metabolism.

So how much carbohydrate do you need?

How high should my carbohydrate intake be? It all depends from the metabolism of each person. The increase should be 55-115% of the daily norm. Of course, this is too wide a scope, but they can be narrowed down, starting from the type of physique. If you fast metabolism (ectomorph), then the required amount carbohydrates should be in the upper boundary. If you have low metabolism (endomorph), then you need to stay closer to the lower border. Finally, in mesomorphs on days of high carbohydrate intake the required number of substances should be in the middle of the proposed framework.

Consider all of the above on the example of endomorph with low metabolism, which eats 200 g of carbohydrates daily. In the days high consumption, this number will increase by 55% to 310 g. Their distribution according to food standards should occur, as in normal day.

Total calorie control

Increased carbohydrate intake will increase the amount of calories received. No slight excess it’s okay, but if it is significant, then it can to influence the process of reducing fat. To avoid this, protein intake can be slightly reduced.

On days of high carbohydrate intake, protein intake should be reduced to 2.09 g per 1 kg of weight, that is, you need to multiply its weight at 2.09. With a body weight of 80 kg, you have to eat 167 g per day. Do not be afraid of muscle loss due to a decrease protein intake. High insulin levels due to additional carbohydrates will help preserve muscle tissue.

Frequency of High Carbohydrate Days

High carbohydrate days should be present in your diet on an ongoing basis, but not too often. Everything depends on metabolic rate and percentage of fat in the body. Determine the repetition rate using the following data:

The fat content in the body is more than 10%.

• Ectomorph – once every 7-8 days.

• Mesomorph – once every 8-9 days.

• Endomorph – once every 9-10 days.

The body fat content is less than 10% (usually visible cubes of the press).

• Ectomorph – every 4-6 days.

• Mesomorph – every 5-7 days.

• Endomorph – once every 6-7 days.

Cardio training

Many sincerely love cardio, others just as sincerely they are hated. It doesn’t matter if you belong to the first or second. the main thing that without the use of aerobic training, you can not think about burning excess fat. Speaking of cardio, it’s worth noting that it makes no sense to choose a ladder instead of an elevator. Low workouts intensity will not produce any tangible results. Need serious approach.

High Intensity Interval Training (HIIT)

As the name suggests, HIIT is high intensity training approaches that are changing periods of time for rest or less intensive exercises. A great example is sprint. When running short distance athlete makes maximum effort in short a period of time, followed by rest. Then the whole process repeated again.

Some argue that high-intensity interval training less effective than low intensity long lasting cardio training. They justify this with the fact that most burnable calories during HIIT the body takes from glycogen (carbohydrates) stored in muscle and not from adipose tissue. it true, but not so bad. Research results showed that it makes no difference what is used as a source energy, fats or carbohydrates. The main thing that matters is how many calories were spent during the HIIT compared to low-intensity cardio workouts.

Another reason why high-intensity interval training so effective, it’s that burning fat after such a workout much more than after any other kind of cardio training. By essentially, this means that even after the physical Metabolic activity continues to work, as in a blast furnace. An amazing feature inherent in HIIT.

Another misconception concerns the loss of muscle mass for a given type of training. Again, this is far from the truth. Everything started from the fact that most of the calories spent during HIIT the body receives from amino acids (muscle tissue) than with low intensity workouts. But since high interval training consists of short training approaches, then loss muscle mass is not a problem. In fact, muscle growth increases due to the effect that HIIT has on anabolic hormones. One training approach lasting 10-15 minutes increases the level of testosterone and growth hormones for a long time, even when the physical activity of the hedgehog is stopped.

Since growth hormones significantly reduce fat in body, then they will continue to burn fat after completion workout. Short approaches preserve muscle tissue better than prolonged cardio training. Just look at your physique. sprint athletes and marathon runners. Both of them are runners, but their figures have a completely opposite appearance.

The only drawback of HIIT is that they can be performed limitedly number of times a week, otherwise the effect will overtake overtraining. Like weight training, high-intensity interval training can lead to fatigue of the central nervous system. For this reason the optimal number of workouts per week is 2 times for 10-20 minutes. They should not be on the days on which workouts are performed. with weights. Both those and others are equivalent in terms of approaches to nutrition.

Moderate intensity cardio

Only two high-intensity workouts are allowed per week, but for most people this is not enough. To make up for the need for more physical activity moderate intensity cardio work well. The mechanisms fat burning are slightly different from HIIT, but the meaning remains the same is spent a large number of calories with very little loss of muscle tissue.

Moderate-intensity cardiotraining performed on average pace with a short duration of time. Kind of physical exercise does not matter. The only thing that matters is maintain an average pace of their implementation. If it doesn’t work adhere to a given pace throughout the approach then The next time you should reduce the intensity of the exercises. 65-70% of maximum intensity – the best value for optimal calorie burning, while reducing the risk that the exercises will become too intense and they will turn from aerobic to anaerobic.

Cardiotraining causes high catabolism in body, therefore, their duration should not be long. So, if one approach is high-intensity interval training takes 10-20 minutes, then the duration of one workout moderate intensity should be 20-35 minutes. At more prolonged implementation of one approach will result in muscle loss tissues, which will acquire a cumulative effect.

How many workouts should there be per week?

It was previously noted that the number of training approaches high-intensity training – 2 times a week. Initially, the duration should be 10 minutes, gradually it can be increase to 20 minutes.

Embed moderate-intensity workouts in a workout the process is necessary as necessary. If with two high interval training per week there is no progress in reducing fat mass, then add 1-2 more workouts with moderate intensity. Then you can increase their number to 4. But not let one trip last more than 35 minutes.

Fasting cardio

Fasting has been popular for many years with burning fat. They represent the fulfillment of physical exercises immediately after waking up in the morning before eating. Cause popularity lies in the fact that such a morning physical activity increases the percentage of calories derived from fat tissues, and the amount of glycogen to generate energy, on the contrary, will be minimal. As stated earlier, it doesn’t matter where the energy comes from – from carbohydrates or fats. Fat burning will go the same way.

Fasting cardio does not bring any benefit, and even cause harm. The result of such exercises will be not only a decrease in body fat, but also a decrease in amino acids, which will lead to loss of muscle tissue. If this is not enough, then here a fact for you: scientists have found that during training on an empty stomach to spend money much less calories than when training in a full state. So that be sure to at least a little eat before physical load.

Weight Training

Many people underestimate the effectiveness of weight training burning fat. This is a big mistake, because when performing power Exercise is spent just a huge amount of calories, and the exchange substances remains for a long time high. Many wanting to lose excess fat, mistakenly stop training with weights and focus solely on cardio training. This leads to weight loss, but not at all due to a decrease in fat mass. Any a person who wants to get rid of excess fat must understand that weight reduction does not mean a decrease in the percentage of fat in the body.

Discontinuing all strength training will result in lower consumption. calories, low metabolism and loss of muscle tissue. Generally, it will not be the best solution.

The value of lean muscle mass

When burning fat, muscle building is of great importance. Many believe that after exercises with lifting weights, they will look “healthy.” This is not important for a real athlete, because often behind this is fat, not muscle.

Muscles are biologically active tissues, which means that they constantly need calories. Results of some studies showed that 1 kg of muscle tissue spends about 110 calories only for its existence as such. It follows that if you have increased 5 kg of muscle mass, you can safely eat another 550 calories, it does not affect the burning of fat.

Weight Training and Fat Burning

As mentioned above, weight training has a large value for optimal fat burning. Now we have to figure it out how to carry them out correctly. It is believed that it is best suited a large number of repetitions with small weights. This is another a myth that is worth dispelling.

Working with large weights will be useful both for saving muscle mass, and for its set. Muscle building is the best a way not to lose them. Lighter weight will reduce metabolism and bad effect on muscle strength.

The best approach to the training process is to focus on heavy compound exercises, the study of each part of the body 1-2 once a week. Neglect of any part means lost the ability to burn extra calories, like at runtime exercises, and after him.

Well balanced weight training should include both approaches with heavy weights and a small number of repetitions, and approaches with light weights and a large number of repetitions. The mechanisms of muscle growth will be different, so in training Both must be present in the process.

Press training

In any gym you will find quite a few people performing countless repetitions of various exercises for the press. If you look closely, not one of them will have notorious press cubes. Exercise alone will not help. achieve the perfect press.

All these exercises do not affect adipose tissue. Are being worked out only the abdominal muscles, and they are hidden under a layer of fat. Only a way to see abs cubes is to get rid of the fat covering them masses through proper diet, cardio, and weight training.

As soon as you get rid of fat, then with abdominal exercises you You can achieve a gorgeous figure. Abdominal muscles should consider, like other muscle groups and work them out 1-2 times in Week. All this along with proper nutrition and cardio training will lead to the desired result.

Fat Burning Supplements

Whey Protein

Whey proteins are well known for their ability to accelerate muscle growth. All thanks to their quick assimilation by the body and high content of amino acids – leucines. It should be remembered, everything what is used for building muscles, it preserves them well diet time.

If the use of serum for muscle building is well known, then about its effect on the process of burning fat, few people know. Held studies have found that people get rid of more fat and retain more muscle tissue with a presence in the diet serum than in its absence, but the same amount calories in the body. Serum proteins improve body function by metabolism, increase insulin susceptibility.

Whey must be present when burning fat. It must be eaten immediately after graduation. training, because it is very quickly digested. It can also be eat at any time of the day when the body needs admission proteins.

Essential Fatty Acids

Essential Fatty Acids (EFAs) are vital for functioning of the human body, since they really indispensable for many biological processes. EFAs differ from other fats in that they cannot be synthesized in the body. This means that they can only get inside with food. If their will not be enough, then the body will react as if he lacks nutrients. As a result, adipose tissue will be saved. This is why NLCs are so important.

Essential fatty acids have the following properties:

• decrease in fat mass;

• increased absorption of amino acids;

• lower cholesterol and blood pressure;

• improvement of the cardiovascular system;

• weakening of inflammatory processes;

• improving overall health;

• exact functioning of the brain;

• restoration of damaged cell membranes;

• increased ability of cell membranes to transport nutrients in and out;

• use as a substrate for eicosanoids.

These are far from all of their properties. It may seem that many of them have nothing to do with burning fat. But worth recall that only in a well-functioning body will optimal metabolism.

SFA can be a source of EFAs. fat and linseed oil. The body will be enough 5-10 g of these products per day.

Creatine

Creatine phosphate is stored in muscle tissue and serves as a source. energy used in short approaches of high intensity training sessions. Also creatine phosphate called adenositol triphosphate (ATP), is used as energy during the first seconds during the time to complete any exercise. Organism uses ATP for energy during exercise, for example, raising sports equipment for the first 5 seconds, then creatine phosphate oxidized to produce 5-8 seconds of energy. The whole process lasts about 15 seconds. Creatine Sports Supplements Increase the amount of creatine phosphate stored in muscle tissue. it allows you to lift large weights and do more repetitions.

Creatine is the most scientifically based supplement on the market. Proven its amazing effect on muscle building. Creatine does not lead to fat reduction directly, but increases metabolism substances. The supplement increases muscle growth, their recovery time. All this has a positive effect on fat burning.

On training days, it will be enough to take 5-10 g of creatine.

Caffeine

Eating caffeine and foods in which it contained is a good way to reduce fat mass. All thanks their stimulating effect. It increases thermogenesis, i.e. the formation of heat in the body. This leads to faster metabolism and more calorie consumption during the day.

Caffeine and other stimulants have a downside. Because they affect the central nervous system, then with frequent and prolonged use may cause a feeling fatigue, as if you had been training hard for a long time. it will lead to fatigue, muscle loss, and then to a decrease in metabolism substances, as the body will try to conserve energy.

Caffeine also has a strong effect on the adrenal glands. They are regulate the level of hormones in the body. The most significant hormones – adrenaline and norepinephrine. Caffeine releases them, which gives body burst of energy. But here a problem arises. Constant stimulation of the adrenal glands leads to depletion of the adrenal glands, which negatively affects metabolism, digestion and process energy production.

When using caffeine, restraint and moderation. The proposed consumption rate is 100-200 mg 1-2 times a day for 1-2 weeks, then 1-2 weeks without consumption any caffeinated foods. Great way to consume caffeine will be taking supplements with its content before exercise. The stimulants contained in them speed up the metabolism and increase energy production. Such additives are often used in combined with other sports supplements to accelerate muscle growth. In this case, do not consume caffeine in another form.

Green tea

Green tea helps to reduce body fat, also contains strong polyphenolic antioxidants. Useful Tea owes its properties to polyphenols. The strongest the metabolism enhancer is epigallocatechin gallate. This polyphenol has the ability to increase thermogenesis like caffeine, without exerting additional load on central nervous system and avoiding feelings fatigue.

When burning fat, it is best to drink green tea extract. From green tea itself, the effect will be minimal, as the content in nem gallate tapigallocatechin is 6-10%, while in the extract percentage is 30-50. It makes sense to look for the extract green tea with the highest content of this polyphenol.

BCAA is not only a muscle growth stimulator

BCAA – a complex of three amino acids with branched chains: leucine, isoleucine and valine. They are an indispensable building muscle material. BCAA Supplements Increase the use of fatty acids as energy, reducing protein intake for these purposes.

BCAAs have a double effect on fat burning. First, it accelerates the growth of muscle tissue, resulting in metabolism increases. Secondly, increases the consumption of fat tissues. This makes BCCA sports supplements one of the the most effective that are offered in the sports market nutrition. It is best to take supplements as follows. During training – 8-12 g, another 10-20 g during the day between meals. Then muscle recovery and fat burning will be optimal.

How to train and eat further for burning fat

If in the process of burning fat you achieve the first results, then a question may arise, but what to do next. For a start it’s worth revise the diet for a new body weight. If you got rid from extra pounds, then you need to recalculate the necessary consumption of nutrients.

Each person perceives the burning of fat in their own way. Someone wants to lose a few extra pounds, someone wants to achieve embossed abdomen, and someone get rid of all body fat. The goals may be different, but the basic principles for achieving them are the same. and the same. Follow the directions in this guide and you can use belts of smaller sizes, you will become the owner of 6 cubes the press and you will have more reasons to take off your shirt and show your body on the beach or in the pool.