I spend too much eyes long ago the word "fat burning" - in ruhelslayf
( Learn the most popular community on healthy lifestyle - approx.
Ta_Samaya_A) its constant use, and in my opinion it just brings all the
confusion. The reason - just
say fat loss, as not everyone is
starting to think about - who is working on what kind of fuel, how many
minutes, how to run the heartbeat is necessary, and how to stand, and so
on for the trees from the forest to be seen. A completely different way
of thinking wound term "reduction in the
Customized Fat
- sort of the same, but the picture is quite different once asked for.
's not going to write a sensible post on this subject - are too long for
one post, well, do
not write the same book, fitness trainers have enough . But promptly inserted into a small draft of its views on the
issue - who will be useful for earlier apologize for non-structural, but questions can pozadavat or argue that if in
doubt.
Well, it's not exactly user-to-action - just speculation. 1) Where
firewood Let's say you need to lose weight at 10 pounds. deficit of 1000
kcal per day - a 7 thousand a week, about the "worth" a kilogram of fat
(including the fact
that in the cells, there is also the water
that will be lost.) Total, in a very hard mode takes about 10 weeks to
lose 10 pounds, and a deficit of about 70 thousand calories (lean mass
naturally produces fewer calories - about 2.5-3
thousand
calories per 1 kg, but a calorie deficit can estimate based on desired
fat loss, it's still a primary goal). So you create a diet deficiency in
70 thousand calories, dividing it by 10 weeks to lose weight at 10 kg.
Now ask the
thought, but how can the body take 70 thousand calories to cover the deficit? essentially only two options - fat and
muscle. The rest of small things (glycogen, plasma proteins, the proteins of the internal organs) can not believe her
little contribution (more important for health issues than actual weight loss.) On average, if a calorie deficit of no
more than 1000 calories a day (for an adult male, for women it is a lot) loss in lean mass is 25-30%. It is a
statistical average. And this is a logical result - because it is impossible to cover such a huge deficit of calories
from
any other tissue - weight loss would be too great, and would lead to
death. So if you still have nowhere to take so much more energy
material, then why the hell soared about when and where it will burn?
You spent 30 minutes on the
treadmill or 60 - you can still create a calorie deficit, which must be met, and in the end it will still be covered by
25-30% of lean tissue and fat from 70-75. You can indefinitely meditate on the biochemical processes taking place at the
moment in the muscle fiber, about the kind of fuel used during the pulse of what muscles - but the results of the day,
week, month, "debit with credit" will be announced and still is the most massive part will account for the loss of body
fat (so that there is a week - the results of the next meal will be all decided - on the track you spent 400-600
calories, and ate 600-800, that's the time to think about biochemistry). 2) Ok, then what about steam? As an option -
the preservation of muscle tissue to contribute lean weight loss was less fat then he will understand how he "burned" -
if more "burn" nothing, what are the options? What can reduce the loss of muscle mass? First, an adequate balance of
nutrients (enough protein in the diet, a lot of carbohydrates relative to fat in the diet - or a shift to a pure
glycoprivous mode, but with a high percentage of fat, in order to put the body on ketone bodies, if not scary). Second
(though important can even first) workout. Simple logic - that raises muscle mass and helps her keep. One can go to
write about the mechanisms of this total, but the key - increase anabolic hormone levels and the "activation" of the
genetic apparatus in muscle cells to these hormones was much attached. Obviously, this is ideal for strength training
(for beginners, in principle, any intensive training.) How many and which ones? If a set of muscle mass you need about
30-50 reps (number of raised bars) with 75-85% of the maximum re-per muscle group, but preferably 2 or slightly more
times a week (4-5 times in two weeks), to hold Muscle training volume to be scaled back by about two thirds, and the
intensity raise - that is, about 10-15 reps per muscle group with 80-90% of maximum reuse, and a little less often - 3-4
times in 2 weeks (here You can use some Vitovskaya scheme, but without failure). Clearly, it is for the advanced - so do
not sign, you need to carefully approach the choice of exercises, their placement in the program, since the low calorie
levels can decline to work doubly careful. Back room can be cut to hell, or on some days as non-intensive cardio.
usually coming in the other way around - the intensity is reduced to 65-76% of maximum, and the reps increase by 1.5-2
times - in order to burn fat and prorelefitsya. The result is a standard alignment for the loss of fat / lean mass - why
keep the body muscles if not lifted heavy weights? excess volume and excess intensity nothing good promises - muscle
mass
and strength will be lost, recovery is bad, the risk of injury. By the
way, to keep power rates - the main goal, because some muscle mass
quickly returns with increasing caloric intake, simply by glycogen and
water. And if you are 10
pounds lighter and held the same
results in power - then you increase absolute strength, since they
lifted more per kilogram of body weight. In general, for weight loss
results should be recalculated per kg, so evident. every way VIIT (high
intensity interval cardio and all) - I would have cleaned all. On
mechanisms is very similar to the work force, only worse parameterized,
more often injure muscles (the same race requires a longer recovery),
well, again, the risk of
injury - a heavy hammer with high intensity and control equipment. Cardio - in high intensity, days of rest. Here it is
possible in principle to think about partitioning - 40-60 minutes on an empty stomach will increase the loss of fat
mass, but the main thing is to increase the cost of calories, so you can use cut diet. 3) all at once. above described
scheme - the most reasonable option, the working and predictable. But he has one drawback - long lasting, works well
with long planned the annual cycle. Often, all they want all at once. Here again, no need to think about where and when
it
will burn fat - you never just do not know, in the body of a pure
processes almost did not happen - no clean aerobic, anaerobic work is
not pure, there is no that 40 minutes does not burn fat off, and then
bang, and caught fire. need to
think about three things -
hormonal changes, diet, and grind. To quickly get a nice result, you
need to put the body in a very unusual conditions, to make him quickly
and briskly to change the whole scheme of existence. This requires quite
redraw training - everything must be unusual and great intensity. There is just work schemes, in which hell understand
what the body adapt - Power + + VIIT cardio, and in the most grueling combination. Those who have read the chapter on
burning fat at Smirnova - this is it. If you force the body to adapt, alter hormones - then he will understand how it
burn fat and build the muscle. Diet - everything here is difficult. On the one hand, the complex adaptation requires a
lot of calories - in nizkokaloriyke such things are not done (in part why they are loved by those who are not in
nutritional boom boom - again Smirnov, yeah). At least, almost izokaloriyny diet (weight with stable or very slightly
reduced, and the percentage of fat becomes progressively less), plus alternate between days caloric exercise and rest,
well, you can interchange the nutrients too. Minus - have advanced to fitnesistov izokaloriynom diet is all not work,
and cut dumb, because there are risks or lose muscle or grind to get into, and with a whistle. Therefore, such schemes
often make friends with and used by professional farmpodderzhkoy fitnesistami for quick drying - here on the principle
against scrap no reception, a cocktail of anabolic steroids, growth hormone, stimulants (caffeine, ephedrine - it's like
Vitaminka), something of β2 agonists (clenbuterol) , thyroid hormones. In short, changing hormones, but not the burning
of the pistol, and moisten the continental missile - then turn quickly and beautifully. Or it does not, and will be
painful
and sad. Well understandable grind - for nehimichaschih athletes is
very likely it is in the scheme, even in the literal sense of the word -
in addition banal sores (immune system) and injuries really can drive
and the nervous system - especially on low calories. Difficult to adapt
to the body with mixed incentives. In general, recently more and more
like the circuit, where on one training is all in the same style of work - the nervous system much easier to understand
what to do in such a case. However, it usually is easier - this is seen in CrossFit workouts and all types bodyrock -
newcomers
are not train as hard as people think, and usually eat more than they
think, because everything runs fine, but it is not a "dry" way, and work
on the PFD with associated bonuses in the form of a small reduction in
the percentage of fat (for beginners that do not make such a result
almost always comes out - and therefore eternal debate which is
better,
running, strength, Cindy Crawford VHS or Bodyflex for weight loss - a
beginner's almost one kind of load). Of the minuses - only works for
beginners, to a low percentage of fat so do not get in most cases, the
muscles will not be
able to keep (though, so you can have a
model-anorexic look, with blocks without everything else, sometimes
without the libido), and of the security of all these initiatives a lot
of questions. Basically, a reasonable approach to diet and
sport,
some basic training, and preferably a small break in the classroom,
detraining easy - you can achieve good results in the style of "all at
once" (example one, two). Another question is to know what you're doing
and you need to
still have a long-term strategy, as a way out of this regime (very easy rollback can occur in the results - although,
again,
it is easy to avoid if you do the right things). Variant with long
cycles I articulate more and more like it - in terms of the stability of
the result, security, even good, much better to have a coherent long
strategy than trying for
the umpteenth time to solve everything
in a hurry. It is much easier to plan and manage the process, if one
cycle - one goal, one workout - one goal than when all are mixed in the
bunch. fat loss - it is a local process, it is the price paid in the
store cash. You can stand for hours to think better rasplatityas the
family budget - small coins or change for a large bill, although it is
clear that the family budget is better to earn more and be moderate in
spending.
