Although controversial, the fact is that while man loves fat, the next time will consume looking how to get rid of them. Few times we believe as we need patience, and usually lost in the sense of easy ways and extreme solutions.

The fat in our body is involved every time, even at rest to our energy needs. At rest our normal pulses ranging between 60 to 70, a rate of 30-35% relative to the maximum pulse capability our heart.

Fats are involved in power generation by 60%, while when the volume reaches up to 50% of maximal oxygen intake, energy is supplied equally by both carbohydrate and the fat, the more pronounced is the effort the greater the contribution carbohydrate and fat, respectively less energy our needs.

The intensity, duration, the glycogen reserves and training are the key criteria for the type of fuel and the amount that our organization will spend during an activity.

Why is it difficult to spend the fat?

One gram, fat provides energy of 9.5 kcal while a g. carbohydrate energy only 4.2 kcal. Accordingly, to burn out and to give the above play a fat gram require almost 2ltr oxygen and to burn a carbohydrate gram oxygen 0.8 ltr.

This is one of the reasons that the first body in large burdens uses carbohydrates. You need less oxygen. When exhausted, then forced to spend and fat. Usually this is done after 30 minutes of continuous exercise. Certainly play an important role and glycogen (carbohydrates) already in the muscles. Think outside of the sugar we all know, carbohydrates in various formats we get from fruits, bread and all the pastries, rice, pasta, potatoes, legumes .No is easy to say missed

After you logically wonder ..

Since the contribution of fat for energy production is greatest at low intensities, because the need to increase the tension above 50% of maximum heart rate;

Can the contribution of the fat is important in this tension, but the need for energy is small and does not exceed 20 g. fat per hour when not surpass 50% of maximum heart sychnotitas.Se moderate intensity is 60-70%, while smaller but reaches up to 40 g. fat per hour.

Can the training a certain muscle group to contribute to loss of local fat from the area?

Yes, but the amount of intramuscular fat burned is minimal. The loss does not change the image of our body as opposed to the loss of subcutaneous fat which is visible and easily measurable. Therefore, the practical training of a certain muscle group does not help the image of our body

Does the solution is liposuction?

The solution depends on many factors and can not be apolyti.Kata during liposuction removed from the body some thousands lipokyttara.'Ara their fat depots elattonontai.An then reinstate weight, the excess fat is stored in other overlays; stores in our bodies. If for example the remove the belly, then can be stored in the buttocks or thighs.

Caution is needed in childhood in which if the child recruit weight constantly created new lipokytara for it to be saved. However, newer studies show that can be created in adulthood.

The introduction refers to the word patience. The fat burning mechanism for energy wisely is studied and there is no way to fool your body and lose fat quickly and easily. It requires patience, consistency and continuity in training and diet to get the results we want.

Celluloses have assimilated a bad status in current years. Marked by many as the source of their frustration about losing fat. You can have success with almost negligible amounts of carbohydrates while, on the other, can not consume enough, also showing some success in losing fat. As always, the middle way is your best solution and carbohydrate tolerance will sevoithisei to decide how to build your diet.

Why has significance as a nochi at U Sar coals ?

Carbohydrates have the greatest effect on blood sugar and insulin levels. While insulin is a powerful anti-catabolic hormone (by preventing the breakdown of muscle tissue), it is also a powerful fat storage hormone, if left unchecked. If you have not high carbohydrate tolerance (even good) you tend to be resistant to insulin - which means that you need more insulin to transport glucose into your cells.

What does this mean;

This means that insulin levels remain too high to allow fatty acids to be mobilized and burned for energy. Obviously, this is not what you want when trying to lose fat. The good news is that there is still much you can do to tweak your diet to cooperate with individual souepipedo tolerance to carbohydrates, without unduly restrict food choices.

Παράγοντες που επηρεάζουν την α νοχή σ ου στους υ δατάνθρακες

Read below to be able to understand your own tolerance, and who are the major factors affecting it.

Did you just start to clean your diet? If so, you are likely to have reduced tolerance to carbohydrates. The previous soudiatrofi perhaps composed of refined carbohydrates that caused chaos in your blood sugar and insulin levels. Perhaps even you are a diabetic type II. It will take time to veltioseistin your carbohydrate tolerance, and may be disappointed with the lack of progress.

Do you feel tired and sleepy an hour after a meal consisting of carbohydrates? If so, you are likely that you have an intolerance to carbohydrates. Carbohydrates cause a rapid rise in glucose levels in the blood which leads to the release of larger than normal insulin levels. This is to be done, but the problem is that insulin works too well - removing too much glucose in your blood, leaving low sugar levels in your blood. This low blood sugar is accompanied by a feeling of drowsiness and lethargy.

You feel hungry shortly after eating a meal with carbohydrates? Again, as with the example above, the rapid rise and fall of blood sugar levels, leaves you hungry, even if just echeisteleiosei with food.

Did you follow a diet high in carbohydrates but do very little vigorous exercise? Carbohydrates are high-octane fuel. They are a fuel for high-intensity exercise, and the central nervous system. If you feel that you have a calorie deficit, but you can not lose any weight, you may have an intolerance to carbohydrates.

Carbohydrates complete foods are healthy and should be included as part of a healthy lifestyle. They are full of vitamins, nutrients, antioxidants and energy. However, if echeiskapoio degree of intolerance to them, should be controlled.

How to handle As the Diet in th

Fortunately for you, there is much that can be done even if echeismegali lactose intolerance. Below are the tips enumerated, from the most effective to least effective, are still very effective.

Nutrient Timing

Favor a more than hour of the day when the insulin sensitivity souvrisketai at the highest point - just wake up in the morning and before / after training. Eating most of your carbohydrates in these times, will keep levels soustathera insulin so that the fatty acids can still be mobilized. The rest of your meals will be protein, healthy fats, and vegetables. This is effective for maintaining your lean body mass while flipping fat.

cycle Carbs

The essence of this method is the carbohydrate cycle between days of low recruitment and high carbohydrate intake. Take eperissoterous carbohydrates on the days you train and fewer days to rest for . Again, this is a great way to build and maintain your muscle mass while losing fat in a sub-caloric environment.

Gradual Decrease Carbs

In this case gradually reduces carbohydrate intake as the day goes on. Each successive meal contains fewer and fewer carbohydrates to your final meal - which usually consist of proteins, healthy fats and vegetables.

If your diet consists of 90% complete food with sufficient calories, if included intense exercise, strength training and generally keeping them active, but still not able to present any progress, then one of the three methods described above will help to break the hampered your progress.

It's hard to maintain your muscle mass when trying to lose weight or body fat through a combination of training and a low calorie diet. Of course you want to show the results of your hard work, but it will minimize the loss of your muscle mass and be ready to show while a six pack;

A recent study from New Zealand, headed by Eric Helmes, showed that athletes lose lean mass as they lose body fat. In this research, athletes who consumed 2, 5 with 2,6 gr of protein per kilogram of body weight every day, managed to maintain their muscle mass during a six month period with limited caloric intake with weight training. Once the protein requirements are increased during a restricted diet at least 1 to 1.5 should consume gr of protein per kilogram of body weight if you want to lose body fat.

But what is the best time to consume protein? There is simply no! Another recent survey by the Medical Branch at Galveston, the University of Texas, showed that a 24 hour protein synthesis was higher when the protein is consumed throughout the day compared to when more consumed in the evening. In this survey of high technology used method of radioactive tracer substance to measure protein synthesis.

Those who consume their food faster and consume more calories

The weight gain due to many factors related to energy intake (calories) through diet and energy consumption through physical activity. Studies in previous years have been conducted have shown that between these factors may include the rate of consumption of food.

Specifically, it has been observed that obese people eat their meals at a faster rate than those who have normal weight. A recent study sought to explore the explanatory basis of this observation, making a synthesis of the results of 22 investigations have focused on this subject.

According to this study, people who eat their food faster, and eventually consume more calories through their meals compared with those who eat more slowly. One possible mechanism in which the study's authors attribute this observation is that people who eat slowly are more time and intensity of exposure to food flavor, which seems to result eventually in a lower caloric intake.

Reducing the rate of consumption of meals can help to control body weight, especially when part of a balanced diet combined with adequate levels of physical activity.

The holidays are often associated with volatile food program and relaxation, the need for entertainment, increased social obligations is likely to lead to great eating, alcohol and sweets. The extra calorie intake combined with a lack of time for physical activity on holiday can contribute to adding excess weight.



How innocent is to increase the weight on vacation?

The sudden addition of weight in a short time as the holiday may adversely affect some health indicators such as cholesterol, blood pressure and blood sugar. Furthermore, according to research people in adult life taking an average 0.5- 1 kg a year. This increase in weight to some extent can be attributed to the pounds of holiday which unfortunately is not lost.

Other studies show that overweight people are more susceptible and get more weight on vacation compared with people who have normal weight thus aggravating the problem of their obesity.

According to all these data we can conclude that adding pounds on holiday is not so innocent because:
- It can create problems or health costs
- Contributes to "annual" weight gain
- Burden on the problem of obesity



What to do to get back in shape

Start or switch back to a regular exercise program. The American Association of sports medicine recommends 35-50 exercise daily if you want to lose weight. If you are a beginner and you 35 seem many start as you can and put aim to increase the duration of your program by 10% each week until you reach a length of at least 35. Choose activities you enjoy such as walking, jogging, dancing and stay loyal to them.

Integrate your training with weights exercises program. A simple program with weights focus on key muscle groups 2-3 times a week, can further support your efforts to lose weight. It is known that weight training increases muscle mass, improved metabolism and thus facilitate in weight loss.

Get rid of dietary temptations of the holidays and return to healthier food choices. Focus on eating fruits, vegetables, lean protein, whole grain foods, while controlling the portions you eat.

Drink water instead of soft drinks and alcohol high in calories and sugar.
These changes will help you feel better and soon back to the weight you desire.

Find them and correct them

By the way many eating and exercise would think that trying to lose volume from the muscles than take. It can be and what they want, no one knows, can do and ignorance ... but can you do it and you also from ignorance and not have realized, but this so far.

The only way to learn is to carefully read what follows, which is 10 worst mistakes you can do and to sabotage them his progress. If you recognize mistakes that apply to your everyday life, you give you solutions to the corrections.

1) Not eating enough fear get fat

Can for most of the extra calories translate to fat around the belly, but for someone who often trained and properly weight means benefit in muscles. The truth is that the muscles will not grow if there is a surplus in energeia.Gia a weak average guy trying to get muscles to 2000 calories a day is not going to kataferei.Sti fact such a diet is ideal for lead reduction in muscle and retain fat. As the body will enter a reduced energy intake mode, will reduce the volume of energy muscle and store fat for emergencies. Also the less protein is consumed, the less likely given your body to restore after workouts.

2) CARDIO

There are three ways in which aerobic exercise cancel your muscle progress: 1) if you train often (more than 4 times), 2) if aerobic last long, and 3) if you do with an empty stomach.

Daily aerobic exercise burns much of the accumulated energy you need to have a surplus to be able to develop your muscles, the same goes for workouts that last between 45 minutes and up. If you workout in the morning before breakfast you will only manage to make the problem more pronounced. This is because the body with which awaken from sleep is catabolic state because the hours of sleep using the energy reserves. So if you workout without you eat, you will only succeed will make this situation stronger, or do aerobic or weights attention. The result is that you burn muscle rather than the energy that would have gotten breakfast.

3) train too

An important fact is that when we perform several sets and repetitions will help us to build muscles, it also does not do all these with huge muscles in the gym? But this is true in part, whether the above have a genetic advantage or taking steroids.

Look out

More than 20 sets per muscle group and more than 15 reps per set can let your muscles quite swollen, but this is the inflammation rather than substantial progress in their development. Exercising with weights as little precludes substantial growth.

4) Do you favor muscle groups over others

To divide your weekly schedule in day breast, back, hands etc. favors some muscles but neglects others. It's old-school workouts that have been overcome and why. Can the first time to show results but then progress stops and this is because usually presented injuries. Also working out separate large muscles has the effect not adapt well in exercises where you need to work with others as well as large muscles in exercises to lift a lot of weight, squatt, death deadlifts etc. These compound exercises are the key to development.

5) Stretching

Can they look boring but it has been found that the stretching speed restore and grow the range of motion of muscles leaving more space in the muscle fibers to grow.

6) Do not eat sporadically

It is true, do not do it, you are almost as burdensome as if you ate all. When you spend more than three hours without having fed your metabolic rate drops significantly. When this happens then every time you eat (after 3 hours) a large proportion of food will store as fat in the body. Why; The body without food regularly goes into maintenance mode and store calories in the body which '' thinks' that needed emergency due to malnutrition.

7) Change in your training program

To do exactly the same workout per week for long at best will prevent you from progress and at worst will burn you. If you do not give your muscles new challenges such as an increase in weight they lift, increase the repetitions or to reduce several pounds more, change exercises will have you causing your muscle mass to remain the same. Only way to get progress is to push yourself more and to give new stimuli.

8) Do not overtrained only what you like in the mirror

To concentrate on muscles that gain the impressions as the two-headed and abs can have the plate, but sabotage your overall progress.

70% of our body muscles located in the legs and back, so if you do not properly exercised the largest part of the body for growth will remain stable. And this is not all, this kind of training will lead to muscle heterogeneity and future injuries that may deprive you permanently gym.

9) Shakes

AN shake protein and carbohydrates are what the body needs after training to immediately begin the reconstruction process, replenishing glycogen, and providing all those ingredients that the body needs to restore and megalosei.To hours after eating training delays the recovery.

10) Not enough rest

During sleep is the reconstruction of the muscles, the sleeping six hours or less not only make you feel relaxed will not but deprive your body the time it takes to produce enough hormones for the reconstruction and development of the body . The occupations have often night, keeping you awake for hours also stressful body so the above. Something very important if you work seven days a week you will lose muscle for sure. Both frequent work does not allow the body to be restructured, so all your efforts not thrive. No matter if you change your program or if you give enough stimulation to your body, the nervous system remains the same and can not follow these rhythms.

The biggest problem during an effort to lose pounds is when the scales 'sticky' and says to ... unstuck!

What if you follow proper diet and work out regularly? It is quite common to not change the sign of the scales, so you feel that something is not right.

Fortunately, with three simple moves you are stuck!

The DIET . Most eat larger amounts of food than those who think and forget to count and what they eat without thinking. These two putting them at a higher point than say in relation to the calories are consumed.

Solution : It is good to keep a food diary, recording every little bite of food you eat during the day. This will help you to be more responsible and will remind you that every food contains calories, even if you ate a bite above to try the lunch of your colleague.

And ROUTINE your workout can be misleading for two reasons. Initially you not work out as much as you think. Ask yourself: When you go to the gym, you spend all your time on the machines? Come to think better, do you spend a lot of time until you decide what machine you go, what music you listen or just when discussing for some time with your friends and the like?

The solution: If you are guilty of even one of the above, it's time to buy a pedometer to have tangible evidence of how much work out in reality.

The second reason why you can not lose pounds is to repeat then the OWN EXERCISES so your body gets used to, is good for them and not something else more to gain from them. So you do not see results in your balance.

The solution: Try to keep variety in your exercises and not routiniazeis.

Those who engaged in exercise and diet, will certainly know the important role of protein in the daily diet. Protein is precisely that substance which essentially "build" muscle and when it is in powder form is more absorbable and less time.

For the above reason it is extremely important if you follow a diet plan to ask your nutritionist to include eggs in your diet. Many nutritionists course prefer egg protein powder as it can be consumed even by people who have sensitive gastrointestinal system.

Note that all of the nutritional value of eggs, including the protein, and vitamins E, A, K, and B12 are in the whites of eggs if preferable to consume as they come from nature. But in the case where you consume egg protein powder you do not have to worry about the egg yolk separation, as it contains all the necessary ingredients.

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What to look in both cases is the amount you consume. If you exercise intensively you can consume up to 5 egg whites per day, and if you consume egg proteins or other proteins for example cutting up powder to Watch ratio and spoons. Find your lineage protein with chocolate taste here

Experts point out that diet is what determines the outcome in your body more than gymnastics. Of course other needs is a professional athlete and the other one that is not working out regularly. If you start now, you are advisable to consult experts who can guide you and suggest diet programs that fit best on your body type and your nutritional needs.

Home gym for better fitness

There are three categories of people, in what has to do with exercise. Those who are great fans ... something that shown in (too toned) body, those who like to exercise (but not crazy already if they lose one day course) and those who have never shake nor their little finger! in M. Britain, for example, the proportion of people of the latter category is far from negligible and reaches 30%, as stated in a report of BBC, citing a company research Mintel.An belong too in this category and are looking for an easy how to rise up from their couches and improve your physical condition, without having to spend money or go out of the "safety" of your home ... keep reading!
Simple exercises ... untrained:

1. Make Light jogging up and down the stairs  five times. No need to spend hours and hours in the gym. Enough and some intense bursts to avail your fitness. According to fitness guru Rosemary Conley, light jogging on the stairs is perfect, because "it is free, it is easy, it does not take much time and increases heart rate."

2. Make the ... board.  Look at the floor, 'lock' your hands in the shape of L (right angle), stretch your legs and tighten your buttocks in a straight line with the rest of the body ... like a plank. It is the ideal exercise to empower your body, according to Elliot Lake, Executive Director of Bootcamp Pilates. "Try to stay in this position for 30 seconds (two repetitions), three times a week. Will workout the muscles in the stomach, back, hips and buttocks. Attitude will improve your body and the overall strength of the muscles around your spine. "

3. Put the vacuum cleaner.  "It's one of the hardest housework, and you sweat a lot.
You can even wash yourself in your car, and if you have a garden yet good exercise is to mow the lawn. These three activities will increase their heart rate. Try to reach a total of 150 minutes of aerobic exercise a week "even proposed by Conley.

4. Write the alphabet with your foot.  Another of inexpensive fitness methods proposed by Conley is: "Sit on the couch, to the outside of the pad, lift your one leg and write the alphabet in the air with your big toe. Repeat with the other leg. It is a very simple exercise you can still try it when-watching something on TV. "

5. Set alarm . Be sure to put an alarm clock to remind you that the time has come to get off the couch and  walk  a little, says Dr Lauren Sherar, physical education and public health lecturer at Loughborough University. "Set the clock periodically and walk for five minutes. Experts warn that a sedentary lifestyle reduces life expectancy average. To get up and walk around for five minutes every half hour is an easily achievable goal. "

I am sure that many of you have tried to lose weight, moderate or no results. Observe your food come a gym, but you do not lose pounds and discouraged .Nomizete that something is your thyroid, your metabolism, hormones sas.Tis Most often those are not suffering, just in your quest to exist lathi.Gia see some, perhaps you recognize one of your own. Overestimate your physical activity. That you come to the gym and follow a program does not mean that you burn many calories. Many calories burn those who follow intense programs for a long time. One hour mild aerobic for example, has more than 150 calories of energy kostos.2 bread slices around. So "exercise" does not mean "I can eat that much as I want" Eating healthy but beware quantities. The multigrain bread, tahini, nuts are healthy foods does not mean it does not get fat. The multigrain bread is exactly the same calories as white bread, just be more even and healthy ygieino.Ara very careful quantity. Coming gym but exercise monotonous and make about the same workouts .If you are following a routine in the gym will not see spectacular results. In healthy bodies require frequent routine change while increasing the intensity of proponiseon.P.ch. Most kilos in the institutions, many more sets, greater intensity in the hallway. The musculature wants "surprises" and "surprise" to work and improve. The the "sleeps" routine. Steal the diet. A sweets at work, a glass of wine, a cheese pie, which jealous of the colleague. These are extradakia with enough calories, which you tend to forget. Some days a week you eat or drink much more savings will be. Once a week it does not hurt to stray from the diet, two or three times but "costs" This applies to men. Do diet, but drink a drink. Alcohol means belly. Unless the limit will never see six packs. Eat Although homemade food is healthier, but do not pay attention to the oil in the food. The oil is healthy but very fattening. When we want to lose weight very careful quantities of oil. Drink juices and drinks with a lot of sugar. Beverages sweetish have calories. Attention then juices and coffee drinks katanalonete.Aftoi are some of the reasons you 'block' usually. See if you make any of these mistakes and then think that you have a health problem and not lose weight.

Women burn fat !!! Do you make men !!

A key concern employing females of all ages in our time is the question: how to burn fat easily and quickly !!