A figure that, instead of unsightly folds, knows how to have a flat tummy, narrow hips and an elastic pop dream of almost every girl.
However, even if you manage to lose weight, quite often there is a loss of muscle, not fat.
How to lose fat from the body and not lose muscle?
However, even if you manage to lose weight, quite often there is a loss of muscle, not fat.
How to lose fat from the body and not lose muscle?
Slowly but surely
How to remove fat from the body?
Getting rid of subcutaneous fat is a long way, so don't expect to start doing things differently and everything will go smoothly.
Changes will occur much later, but if you follow the following rules, you will soon feel the difference, which will give you strength for further efforts!
1. Exercises
The basis for effective fat loss is movement, but you also need to think about it.
Fat burning requires training, involving movement without load, but with an increased heart rate (for example, aerobics).
Exercises should be done at least three times a week, for 45-60 minutes (the longer you spend training, the faster you will lose fat).
However, in order not to engage in the burning of glycogen stored in the muscles, it is necessary not to overcome a certain pulse threshold.
The optimal value can be calculated as follows: (220 - age) x 0.6 (for beginners) or 0.8 (for experienced athletes) = optimal heart rate.
2. Protein
For the body to lose weight, it is necessary that the energy received is less than you spend, but this does not mean that you should stop eating.
However, the optimal composition of the diet is important.
For a diet, you must maintain a ratio of 40: 40: 20 (proteins: carbohydrates: fats).
Especially during training, it is important to provide the body with an adequate supply of protein, but this is important for the formation and maintenance of muscle mass, as well as for the proper functioning of the metabolism.
Otherwise, your body goes into emergency mode, and the metabolism slows down.
Your body not only does not burn old fats, but also stores new ones, and energy will be extracted from the muscle mass necessary for this.
3. Proper diet
When we say that you don’t need to worry about diet food, this, of course, should not be exaggerated.
It is important to eat such products that will saturate you for a long time.
It is known that such products have a low glycemic index, which indicates the rate of energy release.
These include, in particular, vegetables, legumes, nuts, unsweetened dairy products and mushrooms.
As for cookies, the lowest GI has rye bread, the highest wheat bread.
The same foods that are high in fiber (vegetables, fruits, legumes, nuts, whole grains) will provide the same benefits.
4. Fat Burners
To speed up the process of burning fat, try adding foods that help burn fat, such as soy, garlic, ginger, or green tea, to your diet.
5. Supplements
We don’t want you to buy diet pills that promise miracles, but you can find proven dietary supplements that can help you lose weight and be relatively inexpensive.
For faster fat burning during exercise, try carnitine.
Fiber can also be obtained as a dietary supplement.
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