Fat Loss, Diet and Exercise

One of the most common myths about fat loss is that you can lose fat from certain parts of your body by exercising that area.

Men, for example, tend to accumulate fat around their stomachs. Make thousands of crunches is not going to burn belly fat - fat selective body does not burn. In addition, a flabby chest (another area that tends to accumulate fat in men) can not be cured by the bench press. Women tend to have fat deposits around the buttocks and thighs, and even the fat can not lose here with high leg exercises repetitions.

The first thing is to realize that you can not solve the problems of poor diet fat classification. Poor diet, or one that contains more calories "is carried away" will lead to fat deposits - in different areas of different sexes, as we have seen.

To lose fat, calories burned during the day must exceed embedded in the same period. You can increase the number of calories burned through exercise, of course, but essentially a diet high in calories and fat in general will lead to fat accumulation. And that is the subject of food, therefore, becomes a key in the fight against fat accumulation.

Exercises that increase cardiovascular activity can better fight against the fat anaerobic exercise such as weight training. Weights can be used to tone the individual areas and promote muscle growth, but on its own does not necessarily play an important role in fat loss. Of course, many repetitions of lighter weights is an aerobic exercise and calorie burner so valuable. Programs designed to increase muscle mass is not necessarily the best for the fight against fat.

The best way to address issues of fat is to change the way we eat. Sporadic regime has long-term and repeated little effect of low fat diet appears to promote weight gain over time. What we find is rather a change of lifestyle that is implemented for the very long term; ie indefinitely. Permanent removal of unnecessary fat and junk food habit will do more for fat loss than any fad diet, but applied rigidly. We need to get good habits, such as not eating snacks (or healthy snack) and stick them on a permanent basis to meet body fat levels in the long term.

In summary, to lose fat, exercise more and eat less, permanently. And remember that the exercises for specific groups of muscle fat around that muscle group does not burn, but rather contribute to the overall calorie expenditure generated by an exercise regime.

Increase Your Resting Fat Oxidation for Greater Fat Loss

For people who want to achieve fat loss, or even prevent the accumulation of fat, be oxidized or use as much fat as they consume. Therefore, the increase of the contribution of fat oxidation in the overall use of energy is essential to maintain or reduce weight in fat loss over time. Obviously, this can be done through exercise, but in Western society will now most of his time at rest, then the way to achieve more while resting fat oxidation is also of great importance (Henderson and Alderman, 2014).

Henderson & Alderman recently explored and conceptualized the literature on energy / calories to determine how changes after a single bout of exercise: between men and women; depending on the physical condition; between fed and fasting; depending on exercise intensity based calories oxidized during the exercise session. The only episode of the exercise was different between studies, but ranged from 60 to 120 minutes, the exercise intensity that ranged from 28% to 75% VO2 max VO2 max. The caloric intake of the workout varies from 364 kcal to 1208 kcal and most of the participants included in the analysis were BMI from 20 to 37.3.

Now for the important part, the results. It seems to eat after exercise does not affect fat oxidation at rest. What research has shown is that when a power state or a fasting state after exercise, fat oxidation is relatively equal. It is the same for men and women. However, interestingly for men, fat oxidation was higher in the fast that it was for women. In addition, despite the increase in fat oxidation after exercise for men and women, regardless of nutritional intake, fat oxidation was even higher among men than among women. However, the point here is that clearly, lipid oxidation at rest is increased by 60-120 minutes of cardiovascular exercise, regardless of gender.

In addition, it seems that the fitter you are, the more fat metabolizing post-exercise. In addition, rather than the intensity of the exercise is the total amount of calories burned during your workout is the best predictor of use of fat after exercise, while in the rest.

Finally, the resting metabolic rate that is generally tell the total number of calories used during sleep not only increased fat in men and women after exercise. Again, however, this effect was greater in men than in women.

So what can have it all? Well, if you are a man or a woman, it is clear that cardiovascular health is the key to increasing your ability to burn calories at rest. Due to the nature of the modern western life, which is largely sedentary, which increases the oxidation of calories at rest is essential in achieving the health body composition by limiting the gain and / or fat increased fat loss. Episodes of cardiovascular exercise designed to improve fitness extended using higher amounts of calories and guidance on the specific use of fat for energy loss of fat exercise regimen should be applied.

It should be noted that there is considerable heterogeneity between individuals. In other words, it is difficult to develop a single standard exercise regimen, targeting specific fat loss through the use of fat as fuel during exercise and increase resting energy expenditure to apply to each individual.