Info and Tips On Fitness

What if I told you that the most common approach to losing weight is misguided? discussion about good foods from bad foods is lacking, the time you take meals not as important as thought, and the fat loss process can be simplified. Making simple changes you can unlock 4 fat loss like never before.

Are you interested?

You may think that sounds too simple, but losing weight need not be complex. Yes, calories are still important. And certain foods make it more likely to gain weight. But there are many common nutritional mistakes that have nothing to do with food.

That's why it's time to take a new approach to food. Avoid these four errors, and finally can you solve the equation for fat loss.

Mistake No. 1: Ignore your height

Have a friend who can eat anything and stay thin? Odds are that your friend is taller than you. And it's not a coincidence.

The metabolic rate is highly influenced by the amount of lean muscle mass you have. This means the total amount of muscle in your body in relation to your total weight. The higher a person more likely they are to have more muscle mass. The body's internal organs, which are the real core energy metabolism of the body, also depend on the height. The higher you are, the bigger your heart, lungs, liver and other body that requires energy to work. To keep these organs functioning, you need calories, which means that if the organs are larger, can burn more and eat more without gaining weight.

In fact, the height can make a significant difference in the amount that can be eaten every day. If we consider a person who is 20 cm more than another, this will burn 400 calories more per day being inactive. And that impact is increased by physical activity simply by the size of the body.

This may not seem fair, it's the truth: The higher you are, the more you can eat. Furthermore, this phenomenon is accentuated between the sexes. The body of a man consumes more calories than a woman.

Solution: Eat according to your height
Do not follow the pattern that works for someone else. The "If it works for him to work for me" is the reason why so many people fail in their attempts to lose weight. Being stubborn and maintain a program that is bringing changes not only raises doubts about whether you will be able to lose weight. Have your height.


Mistake # 2: Trying to lose weight slowly
Tell me if this sounds familiar: When starting a new diet start to lose weight instantly. Maybe it's 2 kilos in the first week and a few more in the next. But then the weight loss stops and when it reaches the second month all progress has stopped. Even in many cases, the weight has increased again.

Naturally, you start looking for answers and you end up concluding that your body has gone into "survival mode" and your metabolism has slowed. Both seem reasonable and convincing yourself that you just need a diet that is even more extreme, or you need extra supplementation in pill form to force weight loss. When all else fails just convinced that the problem is you.

Actually there is nothing wrong in your body. Which slow down fat loss is something natural that happens to everyone. Fat is simply stored energy. When you diet, you create a deficit between the amount of calories you eat and you burn in a day. This deficit is supplied by the calories that are stored in your body as fat.

When you're losing weight, every time there is less fat available for energy in the body. This means you can lose lots of fat at the beginning of the diet, but less and less as adelgazas.

The result is that your body simply has a hard time to meet the calorie deficit as you continue losing fat. Just feeling bad, tired and lethargic and even in danger of losing the muscle you've gained with such effort.

You need to set expectations as you move in the diet. Unfortunately, most strategies taking a wrong direction. They start with a small calorie deficit and become more extreme over time in an effort to pressure the lower body, increasing stress on it. Just the opposite of what you do.

Solution: Click strong at first
Based on the theory of the availability of fat, you should start pressing hard on your body, trying to lose as much weight as possible in the safest way you can in the first few weeks, then take a softer approach. Each week, reduce your expectations a bit. Think gently aproximarte your new body rather than starving yourself to reach it.

The rule is to match the amount of caloric deficit to the amount of fat you have. The more fat you have in your body, the greater must be the caloric deficit that bear. However, if you are already thin and you're trying to see more defined, the best bet is to use a smaller caloric deficit spread over a longer time. This is slower, but you will face so serious power failures or loss of muscle.

Mistake No. 3: You focus too much on post-workout nutrition
In the 90's and early 2000, there was a massive boom in the supplement industry. Suddenly, protein powders and energy bars became more pleasant to taste, and even enjoyable for some. While the supplement industry became a billion dollar business, we began to see an emphasis on post-workout nutrition research nutrition coincidence?.

Although post-workout nutrition is important, the reaction is exaggerated its importance. Especially for people trying to lose weight. In fact, if your goal is weight loss, you can delete all the benefits of your workout if you eat too many calories and carbs at the end.

The reason given for eating and after a workout is to replenish glycogen (stored carbohydrates) you burned during exercise. But the truth is that glycogen will replenish itself in a couple of days, and this slower approach can help you lose body fat.

Solution: Moderation
Be conservative with your post-workout nutrition if you're trying to lose weight. If you are training consistently, technically every meal you take is both pre and post training (because the metabolic effects of training can last up to 48 hours). Every meal is important in losing weight and gaining muscle, there is no need to put them in force during the 60 minutes post-workout, especially if you're trying to lose weight.

An exception to this rule is if you are already thin. When you have low levels of fat (abdominal muscles are) post-workout nutrition is more important and can be emphasized more.

Mistake No. 4: Do not adjust your plan
Counting calories is a great way to lose weight with one minor exception: Your goal is simply calorie estimate. And that has nothing to do with the calculator of your choice or food you eat. The fact is that many of the things we eat are poorly labeled and the body functions with a certain set of variables. Thus, while the calorie calculators and applications may seem like a foolproof plan, you need to adjust what you eat based upon your results.

Consider the following example using a common caloric formula:
Suppose that we calculate our basal metabolism and turns out to be 1720 calories. As part of the equation, you multiply that number by 1.3 to calculate the exact number of calories burned during the day (2236). Then, subtract 500 calories to get 1736, supposedly this is the exact number of calories you need to eat to lose half a kilo of fat in a week.

But. If we scored the next 7 days every calorie we put into the mouth, one of two things will happen. Either lose weight or not lose. So ... What happens in cases where the weight is not lost? Most people blame the metabolism, training, or even food (food you eat is not organic!) etc.

However, it is quite likely that the problem has nothing to do with these factors. Calculators are great to help you record what you eat, make adjustments and learn portion sizes. But they can not accurately measure the metabolism. What we get is a starting point and a way of being honest with what we eat and how much exercise we do. But still, it's our job to test the plan and determine if we need to make adjustments on the fly.

And more importantly, calculators can not be responsible for the bad labeling. If you visit a store and buy three protein bars you may be surprised to see that to weigh the weight indicated on the package may be inaccurate. I realized same experiment and in some cases the bar labeled proteins of 85 grams and 350 calories found to have 115 grams. Being good and assuming those are just grams of protein or carbohydrates (since fat has more calories) the difference is an extra 120 calories. If you were part of the excess fat, it is possible that the difference is up to 200 calories! and that only a protein bar. Imagine trying to lose weight, counting calories diligently every day, but you eat from one of these bars every day. I go crazy trying to figure out why you are not losing weight as fast as expected Based on counting calories.

Solution: Adjust
The human body is not mathematically accurate, especially when it comes to losing weight. Use tools to calculate can help, and is much needed for most. But if you do not lose weight, do not have to be because the tool is broken. Calculations used to establish a starting point. From there, the key is finding what works for everyone, and adjust until you find out you need eat and exercising to produce results.

25. Removes more fat With Carnitine
This component involved in the transport of fat through the body to the mitochondria of cells where it is burned. Research confirms that when you take carnitine diet can help maximize fat burning efforts.

26. Heavy Train
Scientists at the Norwegian University of Sport and Physical Education in Oslo analyzed multiple studies and found that training with weights and fewer repetitions largest produces a greater increase in metabolic rate at rest that lasts longer compared to training with lighter weights and doing more repetitions. Although most people think you have to train with more reps to burn more fat, go heavy (3-7 reps) from time to time to maximize the calories and fat you burn when you're in the gym.

27. Light Train
While hanging heavy burns more calories after the workout, perform higher reps burns more calories during the workout, as the researchers of the College of New Jersey (Ewing) at the annual meeting of the National Strength and Conditioning 2007. It is best to mix the training using light weights and high repetitions (10-20) in some sessions and heavy weights and low reps (3-7) in others. Another way is to do 4 sets in the exercises, being the first 2 with heavy weights and low reps and the last two with light weights and high reps.

28. Less Rest
Researchers at the College of New Jersey (Ewing) also found that when subjects rested 30 seconds between sets of bench press, burned 50% more calories when resting 3 minutes.

29. Forced Reps
A study in college football players found that using a weight training program high intensity with only one set per exercise of 6-10 reps to failure, followed by forced reps and static contraction of several seconds caused more loss of fat 10 weeks in a less intensive program consisting of 3 sets of 6-10 repetitions per exercise taken to failure. This may be the highest peak in growth hormone (GH) that occurred in the high intensity group: A study of Finland, forced reps stimulated GH train three times only to failure. Go beyond failure when you're trying to define using forced reps, static contractions (isometric), pause break or descending series.

30. Free Weights
The use of free weights, especially in multi-joint movements like squats, you burn more calories than similar exercise machines like the leg press. Scientists say that this difference may be due to the greater number of stabilizing muscles that come into play during multi-joint exercises with free weights.

31. Quick Lift
The quick and explosive repetitions burn more calories than the typical slow and controlled repetitions, according to researchers at Ball State University (Muncie, Indiana). They believe that because fast muscle fibers are less efficient use of energy, burn more fuel during exercise. To make rapid repetition, using a weight of about 30% of your MRI (or a weight you can lift 15 to 35 times) for each exercise. Make your first two sets of 3-8 repetitions fast and then continues with 2-3 sets at a normal pace.

32. Use negative
In a recent study, subjects who underwent training with negative reps 3 sets of bench press and squat increased GH levels by about 4000%. Because the GH releasing fat from fat cells, using negative repetitions can help burn extra fat. To use negative reps in training, in most cases need a partner to help us lift the weight and then control the descent. For more information on negative reps see the article "The Negative".

33. Listen to Music
Play your iPod can raise the intensity of training and thus increase fat loss. A study in the Weider Research Group and presented at the annual meeting of the National Strength and Acondicionmiento of 2008 found that subjects who trained using its own selection of music, could complete a significantly higher number of repetitions that when trained without it.

34. The Cardio, then
Do the cardio after weight training routine. Japanese researchers were individuals who did cardio after weight training, burned significantly more fat than doing cardio first. Scientists also reported that the burning of fat was highest during the first 15 minutes of cardio immediately after weights.

35. Make Training HIIT (High Intensity Interval)
The best way to burn more fat with cardio training is to use high-intensity intervals (HIIT). This involves intervals of high intensity exercise (eg sprinting to 90% of maximum heart rate) followed by intervals of low intensity exercise (like walking at a moderate pace) or break. Several studies confirm that this burns more fat than continuous exercise of moderate intensity cardio.

36. Rest Intervals
In one study, subjects who made career shifts of 10 minutes separated by 20 minutes of rest found the training easier to just run 30 minutes at the same intensity. The intermittent cardio also burned more fat and more calories post workout than the same amount of continuous exercise.

37. Doing Cardio in the Evening
The time of day you do cardio can impact the amount of calories you burn after the workout. At the University of Wisconsin, La Crosse, researchers reported that endurance-trained subjects who performed 30 minutes of stationary bike between 5 pm and 7 pm elebaron your post-workout metabolic rate than those who did the same cardio between 5 am and 7 am or between 11 am and 1 pm Although the best bet is to train at the time that best fits your time, try to train in the evening to improve the burning of calories post-workout.

38. Quick sprints not enough time
Researchers at Edinburgh University found that when performed between 4 and 6 sprints of 30 seconds on a stationary bike separated by four minutes of rest for only 2 weeks, subjects reduced their blood sugar and insulin levels in about 15 and 40% respectively, and improved insulin sensitivity near 25% after taking 75 grams of glucose. Maintaining low insulin levels and constants can help maximize fat loss and minimize the storage thereof.

So even if you have 20-30 minutes to do cardio, doing about 2 or 3 minutes of sprints can at least help to keep insulin low and high fat burning.

39. Scale
Consider the use of different forms of cardio. A recent study from Italy found that when subjects climbed, your heart rate up to 80% of maximum, which amounts to a fairly intense cardio workout. In addition, subjects burned more than 12 calories per minute (for those weighing about 86kg), slightly less than 400 calories in 30 minutes.

40. Try Martial Arts
Another way is to do your cardio martial arts. Researchers at Wayne State College in Nebraska found that novice martial artists who performed a cycling training between kicks, butterfly stretch, hitting with forearms, abdomen, high kicks, stretching of quadriceps and push your heart rate rose to 80% and burned a 300 calories in half an hour.

41. Spit
At the University of Birmingham (Edgbaston, UK) found that when trained cyclists were rolling as quickly as possible while the mouth is rinsed with a liquid similar to a sports drink and spitting every 7-8 minutes, could cover a distance 3 minutes faster than when rinsed with water. So you may rinse with a sports drink every 10 minutes and spitting can help boost your workout intensity without adding extra calories.

42. Arise
Research in Australia found that more than 2000 subjects who exercised with intensity at least 2.5 hours per week, those who watched more than 40 minutes of television per day had a waist circumference greater than those who did less than 40 minutes . Scientists theorize that sitting for long periods of time compromises the body's ability to burn fat, which was shown at the University of Missouri-Columbia in both humans and animals. Avoid this by getting up and stretching at least every 20 minutes while sitting, whether at home or at work.

43. Take Photos
A picture may be worth a thousand calories. Researchers at the University of Wisconsin-Madison found that test subjects who took pictures of what they ate for a week said the images made them more aware of the food before eating, encouraging them to make better food choices. This was not the case with subjects who simply wrote what they ate.

44. Lots
A study from Cornell University in Ithaca, New York reported that when given a larger bowl of fresh popcorn to people going to the movies, ate 45% more than those who were given a container medium. What's more, even those subjects who were given a large bowl of popcorn last ate 35% more than those who were given the container means. And that then they said that the popcorn tasted bad.

So we can apply this study in two ways: protein meal consisting of clean, pour yourself a large portion, for dishes such as rice, potatoes and bread, keep portions small.

45. Laugh
Japanese scientists found that when test subjects ate 500 calories at the same time they saw a comedy show 40 minutes, their blood glucose levels were much lower than when they consumed the same meal watching a boring lesson of 40 minutes. The researchers suggest that laughter can alter brain chemistry so that the body in the blood glucose more slowly, or blood glucose was taken quickly by the muscles. Try eating something fun watching on television can help keep blood glucose levels down and help fat loss.

46. Sleep more
A study in the American Journal of Epidemiology reported that subjects who slept 5 hours or less per night were a third more likely to win a 30 + lbs (14kg approx.) In the 16-year study than those sleeping 7 hours or over night. May be due to the imbalance between the hormones leptin and ghrelin: Leptin decreases hunger and increases metabolic rate, ghrelin increases hunger. A study by the University of Chicago found that people with lack of sleep for two days experienced an increase in ghrelin levels and a decrease in leptin and an increase in hunger. A study from Stanford University in California showed that subjects who slept less had lower levels of leptin and ghrelin and higher body fat compared with those who slept 8 hours.

Trying to sleep 7-9 hours each day can help improve recovery and health and fat loss.

47. Chew Gum
A study in Glasgow Caledonian University (Scotland) found that subjects who chewed gum between meals ate significantly less food in the second meal than those who chewed gum. Apparently chewing gum increases the feeling of satiety.

48. Move without motor
Any activity you do burns calories, so try to walk or bike everywhere you can (work, shop, home of friends, the gym etc..). Although sometimes the excuse is time, sometimes it is not much difference between the lights and what it takes to park.

49. Vibrations
In a study by the University of Stony Brook in New York, was that mice were placed on a vibrating platform for 15 minutes a day over a period of 15 weeks, had less body fat than those who were not exposed to vibration . Human research has been seen that similar results in exposure to vibration enhances the fat loss. Consider using vibrating platforms to your gym for a few minutes a few times a week.

50. Playing Move
The popular and active video game Dance Dance Revolution can be a good training according to what we say researchers from the University of Wisconsin La Crosse.

They reported that an adult burn up 10 calories per minute playing this game, which is the equivalent of a good race.

The fat is reluctant to leave your floats. Dieting, training and even do some cardiovascular exercise but the results are as expected. Maybe you need a plus, some detail to incorporate a bit to improve the process of losing fat. The following is not a complete fat loss, but rather a collection of tips supported by scientific studies that can be applied / test to help eliminate these leftover kg.

1. Give Protein
A diet high in protein helps to hypertrophy, but also enhances fat loss. At Skidmore College in Saratoga Springs in New York, researchers found that subjects who followed a diet with 40% protein of total calories in the diet for eight weeks, they lost more body fat, particularly abdominal fat compared to those who followed a diet low in fat and high in carbohydrates. The possible reason that eating more protein can function is to raise the levels of peptide YY, a hormone that works by decreasing hunger and increasing satiety.

2. Eating Slow Carbs
Slowly digested grains like brown rice, oatmeal and whole wheat bread insulin levels remain low and constant, preventing a high insulin spike to stop the fat loss process of storing and raise them.

A study conducted at Pennsylvania State University (University Park) found that subjects who followed a low calorie diet with carbohydrates coming from whole grains lost more belly fat than those who followed a low calorie diet with carbohydrates refined sources.
2. Take Fat

Some fats, particularly omega-3, do not lead to fat gain. May actually promote the loss thereof. Eat fat to lose fat seems counterintuitive, but if you keep your fat intake around 30% of total daily calories by eating fatty fish such as sardines, salmon or trout and other healthy fats like olive oil, peanut butter or nuts, you can accelerate fat loss compared with a diet low in fat.

4. Eating Eggs
Eggs are full of protein, and research shows that people who eat eggs for breakfast, just eat less calories throughout the day and lost more abdominal fat. It may be advisable to start each day with an omelet (3 whole eggs + 3 full clear for example).

5. Eating Grapefruit
A study by the Scripps Clinic in San Diego reported that individuals who ate half a grapefruit or drank 8 ounces of grapefruit juice (1 cup approx.) Three times a day while eating normally lost an average of 2 kg in 12 weeks losing some close to 5 kg without dieting. The researchers suggested that this effect is probably due to the ability of grapefruit reduce insulin levels. Try adding half a grapefruit with some of your meals.

6. Bathing in Milk
Dairy products are rich in calcium and helps to accelerate fat loss. This may be because calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibits the burning of them. When calcium levels are adequate, calcitriol and fat production are deleted and enhances fat burning. Add low-fat versions of cheese, milk and yogurt (Greek or normal) to the diet are good ways to improve the intake of protein and help fat loss.

7. An Apple a Day
Apples are a great slow digesting carbohydrate that contains numerous beneficial antioxidants. It is found that a group of compounds known as polyphenols enhance apple muscular strength, endurance and even fat loss. While these compounds seem to decrease body fat directly increasing the activity of genes that enhance the fat loss and decrease the production and storage of fat, enhancement of resistance and strength can help fat loss allowing train longer and harder.

A large apple provides about 200 mg of polyphenols and 30 grams of carbohydrates.

8. Give the Spicy
Chilies contain capsaicin a chemical that promotes calorie burning at rest and reduces hunger and therefore food intake. Its effects are enhanced when used with caffeine and research also shows that increases fat loss during exercise. Try adding chili powder, chili or chile sauce to your meals to burn calories and extra fat. If you can not stand the heat, try supplements containing capsaicin.

9. Eat Nuts
A study from Loma Linda University in California reported that subjects who followed a diet low in calories and high in fat (40% of total calories from fat) with a majority of the fat from almonds, lost significantly more body fat and abdominal fat in 24 weeks that individuals who consumed the same calories but more carbohydrates and less fat. So make sure to include foods such as almonds, Brazil nuts and nine in your diet.

10. Eat Organic
Course is more expensive, but the beef and organic milk can be worth the extra cost. UK scientists found that organic milk had 70% more omega-3 fatty acids than conventional milk, and a study published in the Journal of Dairy Science found that calves fed grass produce milk with more than 500% conjugated linoleic acid (CLA) than cows that ate feed. The organically raised beef also contains higher levels of CLA and omega-3. Both the omega-3 and CLA help you lose fat and gain muscle, so it makes sense to save to buy organic cheese, milk and yogurt and organically fed calf.

11. Add Avocado
Avocados are rich in monounsaturated fat, which generally is not stored as body fat. They also contain mannoheptulose, a sugar that blocks insulin release and improves calcium absorption. As mentioned before, keep insulin low most of the day is critical to stimulate fat loss, and taking calcium can stimulate fat loss. Try adding a quarter of avocado to salads and sandwiches.

Note: The photo of Arnold is to garnish. Note that the chemical aids used to lose fat.