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Fat burning workouts

Contriving to excess weight, most people immediately decide to be gripped with sports when you can embark on the scale to feel slim and healthy.

Sure it is the right thing to do given that physical activity is not less important than compliance with the diets. But I don’t think everyone knows what load leads to maximum fat burning and what the real weight loss is during practice. And to achieve the desired objective without being disappointed and stop in the Middle will try to give an answer to these questions.

And so to start to answer the question, how often and with what intensity it is necessary to train to be a maximum amount of fat burned.

During exercise main sources of energy are carbohydrates and fats. The required amount of carbohydrate and fat us varies depending on the intensity of physical load. The higher the intense activity we perform, the more calories are expended. At low intensity aerobic activity fat can provide up to 70-75% of the required energy and carbohydrates the remaining 25-30%. Before we go any further, it is necessary to mention that most accurately the intensity of the activity can be measured by the frequency of the heart rate (pulse). The experimentally found that optimal exercise intensity at which the burning of fats is maximum, represents 65-75% of the maximum pulse rate value. In turn the pulse indicator is individual for each person.

Roughly it can be calculated by the following formula: 220-age. The right can be calculated with the help of. Determining the intensity of your workout, it is necessary to decide how long they should be practicing and how often you need to be trained.

For the body during exercise to burn as much fat as the main source of energy, the minimum duration of the classes must be 30-40 minutes.

The optimal duration of the workout that targets weight loss must be 45-60 minutes. On the frequency of classes, it mainly depends on your level of physical fitness. Training sessions twice a week would be the optimal option for beginners. Further, because of habituation with the load, frequency of classes can be increased to 3-4 times a week.

After consideration of the intensity and frequency of the exercise, we will try to respond to a more interesting question. How much fat is possible for drop in classes?

The answer to this question might receive after 5 minute calculations with calculator.

To avoid pushing the theory, we will post the specific example. We assume that we held a 6-minute workout with pulse 135 beats per minute.

Total kilocalories in 1 minute is given by the formula:

(0, 2 x pulse-11.3)/2.

In our case it is obtained (0, 2 x 135-11.3)/2 = 7.85 kilocalories per minute.

In a 60-minute workout will spend a total of 7.85 x 60 = 471 kilocalories.

Now to remind ourselves that in account energy supplied by FAT partition is 75%. In our case, the fat will be a source of 353 kcal.

Considering that 1 gram fat supplies 9.3, we get that in kilocalories 60 minute workout and pulse 135 will lose 353/9.3 = 38 grams of fat. Of course the amount of fat burned influence and other factors, but the error in our calculation will be negligible, within the limits of a few grams.

Protein diet

Protein diet is the new leader in weight loss. Melts fat without leads to loss of muscle mass. Particularly suitable for active sportsmen and sportswomen.

For the absorption of protein are necessary 30-40% more energy than carbohydrates and fats. The body compensates for rising using your stocks-fat stores.

Adipose tissue begins to be spent and the body weakens. But that doesn’t mean you have to accept large amounts of protein.

To lose weight, you need to use 1.5 g protein 1 kg in weight. And in any case not to decrease below 60 grams per day. The shortage leads to loss of muscle mass.

There are 3 types of proteins: animal (all types of meat, fish and fish products), dairy (milk, eggs, cheese, cheese) and plant (legumes, nuts, sprouts).

While we’re trapped in the winter season, I suggest a diet based on animal and milk proteins, but also well balanced.

It is suitable not only for weight loss, but also fights against cellulite.

Observed for 14 days, which are prohibited in the salt, sugar, sweet foods and alcohol. Between meals drink unlimited amounts of mineral water.

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Protein diet

Monday

Breakfast: 1 cup of coffee

Lunch: 2 boiled eggs, 1 fresh cabbage salad with vegetable oil, 1 cup tomato juice or 1 tomato

Dinner: 300 g roasted or boiled fish, 1 fresh cabbage salad with vegetable oil

Tuesday

Breakfast: 1 cup of coffee, 1 square

Lunch: 300 g roasted or boiled fish, 1 fresh cabbage salad with vegetable oil

Dinner: 200 g boiled veal, 1 cup fresh milk

Wednesday

Breakfast: 1 cup of coffee, 1 square

Lunch: 200 g Steamed carrots with vegetable oil, 1 Apple

Dinner: 2 boiled eggs, 200 g of cooked veal, 1 fresh cabbage salad with vegetable oil

Thursday

Breakfast: 1 cup of coffee, 1 square

Lunch: 200 g of cooked carrots with vegetable oil and grated cheese

Dinner: fruit of your choice

Friday

Breakfast: 1 grated carrot, seasoned with lemon juice, 1 cup tomato juice

Lunch: 300 g roast fish, 1 cup tomato juice

Dinner: 300 g boiled fish, 1 fresh cabbage salad with vegetable oil

Saturday

Breakfast: 1 cup of coffee

Lunch: 200 g cooked chicken, 1 fresh cabbage salad with vegetable oil

Dinner: 2 boiled eggs, 200 g of grated carrots with vegetable oil

Sunday

Breakfast: 1 cup of green tea

Lunch: 200 g boiled veal, fruit of your choice

Dinner: 200 g cooked chicken, 1 fresh cabbage salad with vegetable oil

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