Cardiovascular exercise is higher than the cost of calories
We enter into this discourse, explores the benefits of exercise, and as a practice for maximum fat loss. The next message will deal with the psychology of exercise, in other words, the faster we reach our objectives "program Easy fat loss. One thing is for general health benefits of exercise for heart Understand How the loss of fat is another thing to overcome resistance to self-torture, "as many of us also have a profession. "Just docom "as the company says sports shoes, is not sufficient justification for most of the benefits of the training set is well known (but often not taken seriously.):
* Strengthen the heart and lungs
* Reduce stress
* Reduced risk of heart disease and various cancers
* Relief from depression and anxiety
* Increased bone density (sport weight)
* Increased confidence to look and feel better
* More stamina and energy
* Bestsleep
* A better sex life (!)
* Oh, yes – almost forgot: fat (weight) loss!
It 'clear that there is a reason why I'm fat loss was also the last on the list. Not because it is the least important, but rather to encourage them to talk about all the "extra" benefits they receive "free" reports, while sweating and panting on your original goals: fat loss easy. How do I put the maximum fat loss? Now that we are convinced that there are many reasons to get out of bed inrun / walk, or view the bike, we know how to exercise burns fat is still our primary motivation – at least initially. Without the concepts of exercise physiology, the heart, aerobic (requires oxygen), is the only way to reduce the unwanted fat in the fire, because they need energy to be produced by various molecules in the body: glucose, lactic acid, fatty acids, keto acids and many others. Since mostpeople have a large reserve of stored energy in their body fat (10 kg = 90,000 kcal or more), aerobic energy system can be very long. The other two energy systems resynthesizing, lactic acid and phosphocreatine, and anaerobic (without oxygen) does not burn fat. Most of our body fat is stored as fat under the skin (makes us look fat). Only a maximum of about 100 grams was found that the intramuscular fat, which is the most fat burning locallyenergy in the muscles during exercise. But it is not always a man of 70 kg non-obese, only 160 g (equivalent to 1440 kcal). Exercise is differentiated into low, medium and high intensity training. This corresponds to pulse as a percentage of maximum heart rate for each education level is 60 -70%, 70-85% and 85-100%. HR max is calculated as HRmax = 205.8 – (0.685 x Age) Now, continuing education leading to energy production in muscle fat oxidation between 30and 60% of fuel consumption. You must be at least 45-60 minutes three times (5 times better) weekly 60-70% strength, train, where the percentage of fat used as fuel is maximized.
Long and slow is the slogan for easy fat loss training program. To determine the heart rate HRtarget, please use the following formula, where you should measure your resting heart rate – the best in the morning. HRtarget = (HRmax – HRrest) ×% Intensity/100 HRrest. Just be aware said burn fat efficiently begins only after about six weeks, as burn fat the body needs time to settle the exercise of choice is yours – the taste and the specific situation, there is an emphasis – running for example, feet – and not bearing cardio – such as cycling, swimming. Weight makes bones stronger, but can be a problem for the joints, especially if you are overweight and / or downward due to the nature of great impact.> Elliptical exercise machines in gyms avoid these problems and is also very popular. Swimming training center as non-weight-bearing is the perfect choice for overweight people and may well support fat loss diet. Here is an exercise of calories from food. All exercises should be done before meals, because the salt you eat during exercise and muscle glycogen loss so complete your body to return to budget fast food. If measuredcalories expended during exercise at low intensity with your HR monitor and want to know how many grams of carbohydrates you exercise your carbohydrates to compensate for the loss, the calories burned by 0.4 – for example, 0.4 x 500 kcal = 200 g more – and make sure that eating 200g carbs, no more – ideal for the type low glycemic index. You do not do the same with fat, only the aspiration level to keep – remember 1g fat = 9 calories! – Then you will see your body becomes less muscle fat over time. Otherwise you losemotivation and probably will not find easy fat loss program so easy and useful!