What do you need to know?
1.If you want really satisfactory results, invest time in an adequate diet.
2 The best strategy, however, from this point of view is the juggling with the different types of training. It appeals to the training of metabolic resistance, the training of strength, to bodybuilding and conditioning.
4. In the fat combustion process it must be alternated between the different types of wing conditions (without lactic acid), consisting of a short and high intensity workout and lactic conditions (where lactic acid is a bioprodus) consisting of long -lasting workout.
5. The walk on the floor – a very important component and unfortunately underestimated in the process of lowering the percentage of body fat.
We all want to eliminate body fat quickly and lastingly. Obviously you ask yourself how you can do it? In the first phase we can start giving up leaving training programs at will. An effective weight loss program must take into account some basic principles. Here are 8 rules that you should follow:
Make a nutrition priority
Although this article is based on a fitness theme, nutrition is the most important factor in the fat combustion process. If you are determined to get rid of body fat, it is very important to dedicate time to prepare meals, to complete a dietary diary, cook and shop. Don’t let these things pass unnoticed. If you read these lines and you tell you that you don’t have time for such things, it means you don’t want to change.
Do we think, how long do you spend daily in front of the TV or computer? Eliminates all those elements that require time like social media, browsing the internet without a particular purpose, playing on the phone/PC or at the hours spent in front of the TV and make room for really important things in your life.
Have you really escaped any activity that takes time and still feel the pressure of the time? Choose a shorter workout and dedicate more time to nutrition.
As for correct nutrition, there is no rule that requires concrete steps or indicates a particular diet, the secret of success is a healthy lifestyle adopted. Surely you already know which foods cause problems (desserts, carbonated drinks, alcohol, fried foods, transformed foods, fast food, etc.). The main concern should become the quantity but also the quality of the foods consumed, the water supply, the rest and the avoidance of stress.
Choose classic and complex exercises
Regardless of your final goal, effective training begins with the correct choice of exercises. The most effective exercises for weight loss are classic and complex movements with heavy weights. These are also those recommended for almost all the purposes in fitness. Examples of exercises: Deadlift (straightening), squat (knee), bench (thrust to the chest), pull up (traction), air press (push above the head), diving (floating with parallels).
3. Increases in force
While most people include the importance of increasing strength for the process of increasing muscle mass and improving performance, its relevance in the context of weight loss is often overlooked. When your goal is weight loss, you want to make sure you burn all the calories. One of the main problems relating to cardio exercises in the process of reducing body fat, is that with the increase in exercise we reduce its efficiency, the body gets used to this type of effort, thus becoming less efficient. Resistance training, however, works in an opposite way, better we become the training of the force, we can raise greater weights and therefore consume more calories. By dedicating part of the training to increase strength, we will be able to perform all the other types of training (metabolic/conditioning, etc.) to a faster level, with greater speed, thus increasing the efficiency of training in the elimination of unwanted body fat.
Develop your muscle mass!
Essentially any person who is trying to reduce body fat should focus on the development of muscle mass. Most people know, but it deserves to be repeated countless times. Even a few more pounds of muscle mass causes a significant increase in the number of calories burned every day. Note the following equation: plus muscle mass = increase in basal metabolism = more efficient weight loss process.
5. Create the post -training metabolism
A few years ago, scientists recommended length cardio exercises and long -term to burn body fat. But this was the answer to a wrong question. The training of the elimination of the fat mass does not consist in the combustion of a high level of body fat during a workout, but within 24 hours. Short and high intensity exercises create an oxygen deficiency (known as a post-effect-effect-year-old oxygen consumption), which translates into a long metabolic ascension, even after the end of the training session.
Organize your actual time
When designing a weekly training plan, it is necessary to consider how different types of training affect different systems and also recovery. For example:
- Joint steps: Sprints, high impact/ pliometric jumps, weight training.
- Spinal compression: Genulflesions, straightening, walking of farmers
- Stress factors of the nervous system: Speed/explosion training, high weight training (above all; over 90% 1RM),
- Metabolic stress factors: lactic workouts (exercises that produce very lactic acid)
But don’t forget to leave a break between different types of stress factors. For example, if you work in a certain stress in one day, do a simpler session or work another stress the next day.
Folish strategies for rotation
With any goal that you will meet the same situation, an effective program will work until you reach a plateau. Too many times, people who try to lose weight use intense metabolic training and hiit (high intensity training – training at high intensity intervals). Although they are excellent training, they don’t work for an unlimited term. We must constantly juggle and, if necessary, with different strategies, as follows:
- Training of metabolic resistance: Use moderate weights for moderate repetitions, alternating with exercises for the upper/lower part of the body or performs complete circuits (for the whole body).
- Strength training: Use more traditional strength training methods to lift multiple weights when changing the strategy in a metabolic training.
- Bodybuilding: Focus on the construction of muscle mass to increase the metabolic rate.
- Force more conditioning: Perform exercises to grow in force and perform cardio conditioning exercises, which have a challenge to increase the effect.
The secret lies in the periodization of the training and in the “periodization” of the diet. In other words, eating according to the purpose pursued by the ongoing strategy, in order to juggle the total calorie intake and the macronutrients depending on what we want to achieve (muscle growth/strength).
Doing outdoor activities
Yes, we are made to precide our time outdoors. It is not always useful to remove a series of dumbbells outside, but there are some activities that we can do in this sense. Sprinkle on the catwalk or on a hill, draw a sled (sled), hit an old wheel with a bar, bring with you a minimum of weight equipment when you go out to the park to train. Performing outdoor exercises or various sports is beneficial not only to burn calories, but also to have fun, eliminate stress and why not, enjoy the physical conditions you build in the room.
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