Some people, though not too much, unfortunately, have managed to achieve ideal weight. After a long struggle, many months to lose weight, diet, exercise and a half to death, eventually the ideal weight has been reached. What to do now? Doing business continues as before? Or even reduce them?
There are two things to note when the weight of ‘ideal’ we’ve achieved the first, we measure the fat content. Is it ideal? An outline of the ideal range for men is 10-15% and for women is 15-20%. If our fat levels were still above the ideal range, means we still have to try harder to bring it down again and increase your muscle mass so that we keep ideal weight. The second is that if indeed we have an ideal body shape and fat are also already in the ideal range. In this condition, we get into the maintenance phase in which we exercise was not to find the ideal weight goal and maintain it anymore but like many people the word ‘health’ alone.
Sports are advised to maintain the health of the cardio for at least 30 minutes a day every day. Cardio here is done by running, swimming, whatever it is essential to maintaining cardiovascular health or our heart. Then weight training at least 2 times a week. Weight training is recommended for everyone because the more we age our muscles of our body is depleted. Weight training 2x a week, will help us preserve muscle mass, so the more we age, we are not losing our energy and sluggish. Stretching or stretch is also required at least 30 minutes per week, may be paid in 5 minutes every day, for all muscles, or take a yoga class will be quite helpful.
Perform a physical routine that you like attain the optimal health of your body. Do not forget to rest if you feel tired and do not force your body to exercise while she was screaming for a break.
Everyone will think that lifting weights is to build muscle while if you want to lose weight, the solution is a treadmill or taking part in classes such as aerobics, RPM, and so forth. Which of the exercises that burn fat faster? Or it could be said to be the fastest?
Following research from Wayne Westcott, Ph.D. D, against 72 people who are overweight for 8 weeks of exercise. The respondents were divided into 2 groups. The first group did 30 minutes of exercise with a bike. The second group did a 15 minute bike status and added 15 minutes of weight training. The results of this study was is a group that simply did the exercises with a stationary bike, managed to lose 3.5lbs weight, divided into fat lost 3lb and 0.5lb of muscle loss. On the other hand, the group that did exercise bike and lift weights, managed to lose weight by 8lbs, with details to achieve 10lbs of fat lost and muscle weight 2lbs.
From this we can conclude that the best way to lose weight is by doing cardio plus weight training in any form. Better than you move a class of continued RPM body combat, the others followed. My advice, exercise smarter not harder!
Fitness has become a new trend these days is good for children and adults to children in an attempt to a better body, get more perfect. Does anyone want to gain weight, no one wants to have a muscular body, and many also want to reduce weight. But because too much information or too much information circulating here and there makes the creation of myths about exercise to burn fat.
The myths are:
First Come to the gym, cardio immediately, and after 30-45 minutes of traction by lifting weights again.
The important thing is to burn cardio, fat, and then the most important, how it was making the right heart, while still high, around 30 to 45 minutes, lifting after a short pause, then weights to get an existing connection. Something like 99% thought that people who want to lose weight. Cardio at the beginning of the exercise is to burn fat than we thought. We believe that we want, if not actually the case. Cardiovascular exercise burns at the beginning of our blood sugar while supplies last, if done for 30-45 minutes. Although strength training to cardio next time need only sugar in the blood. This makes us feel weak and lack of energy. Strength training needs of sugar, while sugar went through cardio. What will happen? The body of the protein has a sweet new energy supply. And it is a protein derived from muscle. You want to build muscle while muscle protein? It’s the same with your body to cannibalize. Perform cardio after strength training for optimum combustion. You feel hungry for the first 10-15 minutes of cardio, download, because it is a signal to the recording of their fat.
Second running on a treadmill to burn fat
If the goals of cardio to burn, fat, the more you try, the more fat we burn. And absolutely no burn fat. The faster we run, our body needs quick energy as well, namely glucose. Change in body fat into energy requires a long process that requires energy, while running faster, so that to ignore the body fat instead of burning and blood sugar. When blood sugar is depleted and we are still missing, then the body will take muscle protein energy again. To burn fat your treadmill very fast track with a heart rate by 65%. Do it for 45 minutes per day, then slowly lower the weight.
Third is ever more you sweat the more fat burned
The myth that there is so much in the spirit of every man wants to burn the fat attached. You think that sports and exercise, fat is burned as a rule very difficult for them to sweat. This led to many people looking after welding “to burn fat. If this is the case, it would be nice to burn fat, sleeping in the motorcycle parking in our building during the day, if possible hot. I ‘m sure in 10 minutes when we sweat a lot. The sweat from glands in the skin, sweat and work to keep our body temperature produce. Sweat is not indicative of burning fat, and that if we are in a very cold, work we sweat, of course not, and if that means that they do not burn fat? exercise is good to sweat, but not to a point of reference, to burn fat when we sweat.
4th Strength training not only trains the muscles and is important for weight loss
People also like muscle exercises and weight training, lose weight if you want to ignore. This happens especially in women. The burning of fat that is actually happening in the cells of the muscles. The more muscle you have trained, the faster you lose weight. If you want to lose weight, should boys and girls training for the use of the load to start? Strength training also requires energy in the muscle cells is called ATP. ATP is depleted, if the practical effect is that we are tired. After strength training, we rested, the ATP will again be produced by the body, and therefore uses ATP energy production process fat as fuel. Under these conditions it appears that weight training can burn more fat during exercise, but also after exercise.
5th ABS can reduce the stomach (I am strong enough to sit down, my stomach is still too thick)
I often hear people say, 100 times a day I have abs, but why my stomach was not small. Crunches are a good exercise is to train the abdominal muscles, there is absolutely no connection with the fat in the abdominal area. Muscle and fat are two different things and do not burn belly fat in the region. I imagine there are people who are overweight, chubby cheeks and narrow, which originally helped to have managed to lose weight. The person train his cheeks?
5.5 The signature and go to the gym means I burn fat (I do not know why I’m fat)
If attention to a few friends who is in weight, to lose one beam of a few pounds of fat in your body, what you do first to go to the gym, and entered into the list from there. Those that are not intended exercise to the body in the gym, cycling, or to form on the treadmill, and then up and down, machine practice here and there. But change after 3-4 weeks, their bodies were never recovered. That they exercise is fat burning very high, because he is “working” and participate in the famous gym. In my estimation, it is true that the year (against the dream still work right), but a much lower intensity. The attempt to lift the load. They thought that it was not as strong as young and old. Or whatever the reason, it is always a reason that prevents them from trying to lift more weight or more intense training. You need to reach your training goals. 3-4 weeks in the gym, without any changes in your body means you are doing is wrong. Finding instructors take a personal trainer, do something about it.