To lose fat kilos body health is not only a matter of eating fewer calories, burn more there so much focus your training is essential to get good results. The content of a training plan to losing fat should consider two main objectives: first, to produce a significant energy expenditure, secondly, increasing the metabolic rate.Produce a high caloric expenditure
In this sense, cardiovascular exercises are clearly indicated. The controversy revolves around forever what would be the appropriate duration and intensity to metabolize fat stores as fuel energy (use stored fat in your body as a majority source of energy). To clarify this aspect is difficult because there is no point from which to begin the production of energy through the fat and the other, also depends on the level of each individual fitness. What we can do is to recommend important criteria that must be considered.
The best ways
Choose where to mobilize resources as much heart muscle and reduce fatigue may occur. This seems a priori difficult. we can solve by choosing non-impact means and where the train is mobilized both top and bottom. The most appropriate, especially for beginners and overweight people are elliptical, rowing, and swimming, unless specified to produce local fatigue are fast running and steppers.
Time and intensity
We have always heard that the fat begins to burn after 30 minutes, but that's not true at all. To access fat stores, we significantly deplete glycogen stores, this change in the power supply in a gradual and insidious, depletion of muscle glycogen stores and blood glucose, the body tends to gradually get energy through the degradation of fatty acids. Therefore, the longer the duration of the exercise, the more
the participation of fat as energy supply.
For this reason, we consider a cardiovascular exercise with a time less than 30 minutes will not be able to use the energy reserves as fat, instead exercised over 40 minutes, significantly access fat reserves.
In terms of intensity, depending on fitness level. Trained people should choose moderate to high intensities (60-85%), while people do not have a good aerobic capacity should choose low to moderate intensity (50-70%).
Increase metabolic rate
Another very important issue which often goes unnoticed is that our bodies are trying to maintain a high calorie intake. In this sense, the muscle tissue is largely responsible for obtaining a high metabolism. People with high muscle tone, need more nutrients, muscle synthesis, thermoregulation, etc. An active muscle, represents a high metabolic cost, even, and it's important to rest. Finally, cross training and resources and various methods to avoid these overloads that occur when we perform the same act or repetitive activities and be much more enjoyable and motivating.
For this reason, it is very suitable weight loss goals include muscular endurance program with a goal of improving muscle tone.
Type of training
Force programs that complement a cardio workout for weight loss should be a strength endurance exercises are where the major muscle groups chosen from a circuit form and moderate loads where some noticeable muscle fatigue with 15 or 20 repetitions.
sessions
Group classes such as "Casing" where free weights are handled, are an interesting alternative to achieve this goal. You can replace your training room for these sessions. Even for people who start is advisable to start a program in the machine room to package and access to group sessions that are more demanding.
To exercises
Promoting energy generation by fatty deposits, it is advisable to stay strength training before cardio. In this way, we get two advantages: first glycogen reserves are depleted much earlier to more quickly access the fat in the subsequent cardiovascular training, and secondly, hormone resistance training causes the release of the catecholamines involved positively in obtaining energy through the breakdown of fat deposit.
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