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.
We have often read about, such as weight, the calories must be less to lose than the output. When the heat is greater than the body to store excess calories as fat. But if, from the same calories, our body will not increase or decrease the weight. It’s that simple?
There are also many items that needed to BMR, the daily amount of calories to maintain weight calculated to explain. More than that, we are great, unless you go too thin. But the reality on the ground is very different. For example, one kg with a slender body with a weight of 50 at a height of 175cm, he ate every day at 2500 calories (provided). During this time he wrote a lot of weight, increasing and decreasing, no, no. This means taking the calories are calories equal 2500 calories.
Then he wanted to gain weight and trying to eat more, even some friends to eat more to increase the size of the meal just before bedtime (although it is for people who want to lose weight, banned), ice chocolate and a top plate, then went to bed. It is clear that more than 3,500 calories per day. But he always complains that too thin (in this case, you can let him know that someone with the ectomorph body type, body type is thin and very hard to gain weight). And what about the theory that if the number of calories in calories is greater than what was then increase the weight? Why is actually very difficult to gain weight by increasing the number of calories to 40% of total daily calories?
Referring to my article on the brink of fat content, that every human body is constantly striving to maintain lipid levels explains so stable? The same happens with a thin body type. This kind of body type has very little fat, and the way the body is unable to store fat in large quantities. Still referring to my article, which you should not eat things at once, as this will cause the food is poorly absorbed, while the rest is stored as fat.
But there is a problem with this kind of body lean. It cannot store excess fat. What happens when the body cannot store fat, and then gave a fat source that? Your metabolism will increase dramatically to get rid of back fat store. Is the concept of point level of body fat is still trying to maintain the content of fat in the body is always stable (which is difficult fat to bottom, a fine hard fat). With this concept, it is clear that consumption is not much to enhance the solution for the ideal body weight.
Thin body type, can only increase the weight by increasing muscle mass or the number (without added fat, does it not). Add muscle mass means with weight lifting moderate to heavy workloads. Eat well and be selected as possible in order to add muscle mass. Many people wonder why people still thin establish and carry on as someone who weight (5-6x per day) to lose wants to eat. Eat with a frequency of 5 servings a day-6x still required, so that all nutrients are absorbed by the body optimally. The portions are not many, will not cause excess calories are stored in fat again, but finally rejected by the body.