Register now or log in to join your professional community.
Body Drying:
3 key steps to lose fat:
True fitness is not measured by the number of kilograms displayed in the balance, or by the speed of jumping on the rope, or riding on the bike. All this is in one course: the proportion of body fat. The lower your body fat, the more fitness and fitness you have.
Although each of us has his own goals, getting rid of fat and body dryness is one of the bodybuilding's priorities to highlight his acquired muscles.
Unfortunately, the body's dryness is not easy. It is one of the most difficult stages a person undergoes because of the strict rules to be followed. It is not only necessary to practice some exercise or running, but also to include food habits and lifestyle. Is it complicated?
Step 1: Diet:
1. Increase the amount of protein and fiber:
To get rid of fat and start building muscle, you have to eat proteins ... This is because the body can burn proteins to meet its energy needs, but it prefers carbohydrates and fats. So if the body takes enough protein, it will start burning sugars and stored fats with protein
Build and repair muscles!
But where do I find foods that contain proteins? Here's the list:
Fish
Chicken
Red meat
Low-fat dairy products
Beans
soybean
eggs
The average person can eat 10% of protein source calories daily, but you are not a normal person, so if you want to get rid of fat you have to increase the percentage to 25 to 30%.
Fiber: Its properties are slow digestion, help lose weight, and make you feel full. As a result add beans, whole grains, brown rice, nuts, and berries.
2. Eat healthy fats:
I know that it contradicts itself, you want to get rid of fat on the one hand and eat it on the other. Also, many people believe that adherence to a diet free / low-fat meet the purpose. It is not true take healthy fats without excessive (unsaturated) Kaomiga-3 S And 6 S leads to increased metabolism and fat burning.
List of foods that contain healthy fats:
Fish that contain fat like salmon
olive oil
Avocado
Nuts
In contrast, avoid saturated fats that you find in foods such as:
Canned foods
Chips
Cakes and desserts
Fast and fried foods
3. Determine the amount of carbohydrates:
There are many theories and treatises when it comes to eating carbohydrates. For example, Atkins camp takes a trend that not eating carbohydrates is the best solution to your goal. Well, sure, you will burn a lot of fat this way, But on the other hand the choice is impossible. Let us contemplate some of the remaining theories:
Carbohydrate cycling
The idea behind this theory is to eat a small amount of carbohydrates on specific days (about 1 gram per pound of body weight) to make the body burn fat. Conversely, your program will enter days of high carbohydrate, to increase the metabolism. The speed of metabolism will decrease, making it difficult to burn fat.
Time to eat :
Consume complex carbohydrates (brown rice, pulses, oats ...) before 18:00.
In general, it is not recommended to eat late at night.
On the other hand, take simple carbohydrates (such as sugar) after finishing exercise directly, and this to be stored in the form of glycogen, and not fat, other than this situation, it is best to avoid.
Calorie cycling:
If you do not eat your daily caloric intake, the body enters a state of "terror", which forces it to burn muscle. So, when you start a diet based on low calories, You should always add days that consume high calories in order to maintain the speed of your metabolism and from it to burn fat.
The "Famine" system starts under 1200 calories. If you are interested in the calorie cycle, you should first know how many calories your body needs before you start playing with numbers. You can go through days that consume less calories than your body needs, but you should always break it It has high calories.
This method is effective for people who have entered the plateau level or if you want to go down to a very low fat level, try this method.
5. Eat most of the time:
The secret behind burning body fat is due to the speed of the metabolism, especially if you want to get rid of the amount of "few" remaining fat and maintain the speed of metabolism after achieving your goal.
Sure, I've already heard about eating 5-6 small meals a day instead of 3 main meals. Yes, it's a correct way but it's not perfect.
When you eat continuously, your body continuously produces insulin, which prevents it from entering the fat burning stage. To treat it, instead of taking 5-6 small meals a day, eat three large meals with 2 to 3 snacks.
Breakfast
It is very important to know the body at the time of burning fat. Breakfast is the one who will do this role and so I take care to address.
Add Burning Foods to fat:
If you are looking for a quick and easy way to burn fat without much effort, add this menu to your diet:
Almonds
Cherry
Low-fat yogurt
Indian Lemon (Grapefruit)
Whole grains
Hot foods
Step 2: Exercise sport :
1. Exercise aerobic exercises + weight lifting exercises:
Although aerobic exercise burns more calories than weight lifting, but if you want to get to the limit, you should apply both. If you wish to carve and highlight the muscles, use less weight with many repetitions. If you want to increase your muscle mass, apply the opposite: heavier weights and fewer repetitions.
Aerobic exercises take many types to mention: swimming, boxing, biking, running, basketball, dancing, and even chasing kids or dogs. In other words, everything increases the heartbeat.
2. Change in aerobic exercise (Crosstrain):
There are two important things you should prepare well if you want to dry the body:
Plateauing and boredom.
In fact here many players fall and the successful highlights of the loser. The best solution (if not the only solution) to overcome it is by changing the exercises. This means doing a different set of aerobic exercises so that your mind will stay away from the exercise you will be doing the next day (swimming, running, jumping rope, riding a bike ...). The same thing for weight lifting, do not apply the same exercises in the same order always change the order of exercises, the intensity of exercise, even the gym changed from time to time.
3. Setting exercise times:
I have heard many rumors about the time of the exercises, some of them say that there is a specific time to exercise weight lifting and aerobics, and some of them prefer to choose the time according to what you see appropriate (your free time), here are some ideas on the subject:
Some people prefer aerobic exercise in the early morning before eating anything. So that the body is fasting all night and from burning fat stock to get energy. Others deny it and think it goes directly to burn the muscles? Well, who is right? The answer varies by people but I tend to the second.
Some believe that weight lifting should be practiced before aerobic exercises, because if it does the opposite, the body will drain glycogen stores in aerobic exercise and limit muscle building.
Others prefer to do them in completely separate times. The other class says that it depends on your goal (if you want to lose weight, then you start aerobic exercise). And another group does not care about it, in other words, do what you think suits your time.
4. applied High Intensity Field (HIIT):
Which is a high-intensity interval training, it is one of the most important points to increase the speed of metabolism, and studies have proved its effectiveness and faster to burn fat more quickly and compared to regular exercises that take a long time on the one hand and burn less fat than the other.
There are no specific rules to apply this method. The idea is to change the intensity of exercise: between high intensity and low intensity. It is important that you do not continue to exercise the same intensity. Such as walking for 3 minutes followed by running at full speed for a minute and so on ...
5. Convenience:
Rest may be the last thing you think of, but the body needs a rest to continue the program. Take a day off, I do not mean to lie on the couch all the time but do not lift weights so that the body to repair and build muscle.
Weight lifting exercises are not applied to the same muscle after two days of rest (shoulder muscles, muscle muscles, back muscle ..). In contrast, aerobic exercises should be included on most days of the week.
Step 3: Develop a Living Style:
1. Sleeping:
Your body needs to get enough sleep to function normally. Studies have shown that people who sleep less than 7 to 8 hours each night are gaining weight. What is the reason, see? The answer is hormones. You can control the food you eat and the drink you drink but you can not control your hormones.
The two sides of the puzzle are the two main hormones leptin (leptin) and ghrelin (ghrelin). Lptin hormone tells the body that the stomach was filled with no more food, but the hormone Grelin it stimulates appetite. When you do not sleep well, the flow of hormones is disturbed, lowering leptin levels and increasing the level of the hormone ghrelin.
You will start to eat even when you are full of it
Will increase your weight.
2. Drink water:
This is one of the easiest things you can do to dry your body. When you drink more water, the body expels toxins, as well as limits your appetite to eat. This is regardless of the benefits it offers to all vital organs, skin, hair, and nails.
Women should drink about 3 liters of water daily, and men around 4 liters a day. (By calculating the water in the food). Also prefer to drink it cold! Two cups of cold water can activate the metabolism for half an hour.
3. Drink coffee before exercise:
Studies have shown that caffeine stimulates the nervous system and increases levels of adrenaline. The large increase in adrenaline gives signals to the body to start smashing the adipose tissue. These fatty acids become free in the blood stream to be used as energy. If you want to see if it works with you, drink a cup of coffee before exercising.
Coffee loses its effectiveness if your stomach is full of food. For this I have coffee alone or with a small snack. I know what you think about why coffee? They contain caffeine. But there are many foods that contain caffeine. True but most other sources of caffeine are not healthy. (Eg soda). However, some black chocolate bars are allowed because of their caffeine content, as a substitute can suit your taste!
4. Avoid the harsh diet:
If for every beginning of the end, depriving yourself of whatever you desire and fasting for long periods will hasten the end of your program. Yes you can see satisfactory results at first, but the long term will not only affect your psyche but also negatively affect your metabolic processes. So avoid this habit.
The normal rate of fat is 21 to 24% (even if it is 31%). As for men, they are 14 to 17% (even if they reach 25% are acceptable). Coming down under these proportions requires taking supplements and doing things that will affect your health in the long term.
5. Measuring Fat Ratio:
There are many ways to measure body fat, but most do not give you the actual percentage. It is important that you take measurements at the same time (morning or evening, daily or weekly, before or after exercise) ... with multiple ways of measuring this to compare results.
Methods include : calipers, body fat scales and monitors, bod pod, water displacement, DEXA scanning, etc. Generally, the more the process Cost, the more accurate the result.
