How to burn fat? There are methods

To get rid of excess weight I want everyone who has not been lucky enough to get it. And, of course, I want to leave not muscular, but fatty mass. Of course, you will not be able to avoid losing a certain amount of muscle, however, it is quite possible to spend a lot of fat. So, how to burn fat?

In general, there are only 3 articles of fat consumption: the main exchange, the physical load and the milk of the nursing mother. The third way is difficult to use for weight loss, because a nursing mother is not recommended at all diet and fitness. Therefore, we concentrate on the first two articles of expenditure.

So, a certain amount of fat can be consumed on the main exchange (and also a small amount - on digesting food). The main exchange means all those processes that occur in the human body, when, roughly speaking, it does nothing. With comfortable conditions for the body and in a state of emotional rest. Even for such a state, the body needs energy. And he can take it from the accumulated fat. How to burn fat so that energy goes to the main exchange?

The body will take energy from the fat, only when the carbohydrates and fats from the food run out. It is in this sequence. First, carbohydrates are burned, then food fats, some of the energy can be taken from proteins (if there are many), and then it comes down to body fat. And the figures for the basal metabolism are not so high, they depend on the dry weight of the body (that is, the body weight without fat), on average, the value is from 1100 to 1500kcal.

To lose 100g of weight per day (3kg per month), you need to eat 770kcal for 24 hours. So if you count only on the basic exchange, then you will have to eat only 330-730 kcal. Such a strong cut in nutrition will inevitably lead to a decrease in basal metabolism. Calories at 200-300 on average per month working on yourself. Clearly, the loss of fat will slow down. There is experimental evidence that the basal metabolic rate may decrease to 500 kcal or less. Is there a way out of the vicious circle? Yes, and quite well-known - the introduction of physical exertion.

This second article just saves the slimming, who are concerned about how to burn fat. If one diet for weight loss was enough, there would not be a vast fitness industry. However, without a diet, fitness is ineffective for losing weight. However, even if there is as much as you want and exercise, the indicators of physical fitness will increase, the number of muscles will increase, and gradually the amount of fat will decrease. If you do not expect immediate results, even fitness without diet is effective. However, how to burn fat is the most effective? It is necessary to combine diet and exercise.

The amount of calories eaten should be about 1200-1400. This is a lot if you distribute them 4-5 times evenly, you will not feel a strong hunger. Forget about the rule of six hours - there is after this time it is possible and necessary. But in this meal there should not be carbohydrates. But boiled meat, low-fat cheese and low-fat cottage cheese can be eaten. Some ask the question "How to burn fat with the help of certain products?". They will have to disappoint, the products that burn fat do not exist. But the expenditure of energy for digesting food is greater if it contains many proteins. But this percentage is not so great that you could seriously rely on it.

We did not take into account in the calculations the amount of energy that is spent on everyday physical activity. This figure can be very different for people of different professions, but it is not worthwhile to believe the calorie consumption tables compiled by Soviet dieticians. The figures there are too high for so many professions. And these figures can vary very much on different days, so they can not be used for systematic calculations.

The best physical load for losing weight is running. This is the maximum number of calories consumed for a minimum of time. If the condition of the heart and knees allows - necessarily run. The expenditure can be determined from a simplified, but fairly accurate, formula. Multiply the weight of the body by the kilometers covered. Your goal is at least 400kcal per day.

How quickly to burn fat? For emergency relief of fat (not weight, and fat), a combination of exorbitant force loads with at least two hours of cardiovascular exercise per day is required. The food should be purely protein, but not excessive. For this purpose, protein shakes and skim cottage cheese are suitable . Last such "extreme" can not more than a week.

How to burn fat and say goodbye forever? You need to love the sport for the rest of your life and limit calorie delicacies once a week. And all will turn out. Remember where the sneakers are?