People ask me this on a daily basis. If I had a pound for every time someone asked me, I would be a very rich man (or one very fat!) In this article I will uncover the mystery surrounding the weight, or rather fat, loss. Many people think that there is a special exercise or something thin and toned people different to what you are doing - I came to speak.
Weight loss is not rocket science! It comes only a few key points:
1) Not all foods are equal, and a calorie is not the same in all areas. Tell you that they leave you a coffee with milk caramel; After all it is only 250 calories and you know you have a limit of 2,000 per day. Isn't it? Sorry, but no! First you need to take into account the hormonal effect food or liquid will have on your body.
Science is only discovering now that various foods react differently when ingested. A latte has a high content of sugar that causes your body release insulin and insulin is a hormone of fat storage. (The caffeine in coffee also leads to the release of cortisol, which is a hormone that breaks down the protein).
As a result this coffee little innocent has become his body sponge to store all the calories as body fat. 200 calories, for example, one sweet potato will affect your body different. Sweet potato contains carbohydrate complexes that take more than break down simple carbohydrates (such as sugar in their coffee with milk) and eating a potato as a result, leads to a lower peak of insulin. B
ecause the sweet potato takes more time to digest (such complex carbohydrates) insulin will be secreted over a long period and this helps to maintain stable levels and is less likely to cause fat accumulation.
Then, what you should be eating? Raw foods should be your first choice. Think of anything in its natural form and is probably good to eat. Calories of fruit must be treated with a little care. Fruits contain fructose (in simple language 'fruit sugar') together with a lot of other things, such as fibre, vitamins and minerals.
But sugar causes a peak of insulin, which leads to the accumulation of fat, so it is recommended that you limit your fruit intake to 3 pieces per day, preferably eaten before noon. You can eat all the vegetables as you like. Green vegetables are especially good for you; vegetable starch are less good for you.
(2) New science supports the theory that the frequency of food is a thing of the past. Scientific research indicates that the number of meals you eat in one day does not matter while you eat enough the right kind of foods and stick to your calorie limit. However, I disagree. I find that small full meals (protein, carbohydrates and fats) are the best and should be spaced every 3 to 4 hours. And here's why:
-longer wait to eat the more likely of binge eating. If you are eating every 3 hours your blood sugar levels remain constant, and you will not want to binge on sweets or cakes especially in the afternoons and nights.
-I think that it is wrong to scientific study. Persons used in the controlled study may not be enough as I am by the results of that study to apply. For example, I'm a man, I have 25 years, weight 205 pounds, with 10% body fat, I watch my diet and workout regularly.
If the test subjects are men who do not train or not they have followed never diets a day in their lives and then it is arguable that the results of the study will not be applicable to me. Small, frequent meals have been used by body builders for decades. Still used this method, simply because it still works! I like this logic!
(3) Weight training is something that I think everyone should do at least 4 times a week. It could be argued that this is very common and there is a risk of overtraining. However, I do not think that there is no such thing as over-training, but I think you can rest and low eating.
Your weight training program should be the basis of his plan to get form. Compound movements will help get rid of your flabby belly and arms and exercises such as squats, lunges and dead lifts should be used almost every day. Remember that it is not about how much that can lift - you're not a weight lifter! It's involving muscle tension and the maintenance in it at all times.
It undertakes to do its best when train, each session. You should be out of breath after each set; you need to recover after each set. The intensity of his training is what makes losing weight since dropped those first few pounds (which normally is mostly water retention).
(4) Many people believe that cardio is the way to lose weight. Cardio, I fear, is the last in the list! The key is to eat (what, how and when), weight and training and cardio. But cardio is important and it should be at least 5 times a week at a minimum rate of 130bpm. Too much cardio can be counterproductive; 30 minutes is ideal.
Finally, as a guide for you - men should aim to lose a minimum of 2 pounds a week; nothing less than this, and they probably do something wrong. Women should expect to lose a minimum of 1 pound per week - again, nothing less than this would indicate that you're doing something wrong.
Weight loss is not rocket science! It comes only a few key points:
1) Not all foods are equal, and a calorie is not the same in all areas. Tell you that they leave you a coffee with milk caramel; After all it is only 250 calories and you know you have a limit of 2,000 per day. Isn't it? Sorry, but no! First you need to take into account the hormonal effect food or liquid will have on your body.
Science is only discovering now that various foods react differently when ingested. A latte has a high content of sugar that causes your body release insulin and insulin is a hormone of fat storage. (The caffeine in coffee also leads to the release of cortisol, which is a hormone that breaks down the protein).
As a result this coffee little innocent has become his body sponge to store all the calories as body fat. 200 calories, for example, one sweet potato will affect your body different. Sweet potato contains carbohydrate complexes that take more than break down simple carbohydrates (such as sugar in their coffee with milk) and eating a potato as a result, leads to a lower peak of insulin. B
ecause the sweet potato takes more time to digest (such complex carbohydrates) insulin will be secreted over a long period and this helps to maintain stable levels and is less likely to cause fat accumulation.
Then, what you should be eating? Raw foods should be your first choice. Think of anything in its natural form and is probably good to eat. Calories of fruit must be treated with a little care. Fruits contain fructose (in simple language 'fruit sugar') together with a lot of other things, such as fibre, vitamins and minerals.
But sugar causes a peak of insulin, which leads to the accumulation of fat, so it is recommended that you limit your fruit intake to 3 pieces per day, preferably eaten before noon. You can eat all the vegetables as you like. Green vegetables are especially good for you; vegetable starch are less good for you.
(2) New science supports the theory that the frequency of food is a thing of the past. Scientific research indicates that the number of meals you eat in one day does not matter while you eat enough the right kind of foods and stick to your calorie limit. However, I disagree. I find that small full meals (protein, carbohydrates and fats) are the best and should be spaced every 3 to 4 hours. And here's why:
-longer wait to eat the more likely of binge eating. If you are eating every 3 hours your blood sugar levels remain constant, and you will not want to binge on sweets or cakes especially in the afternoons and nights.
-I think that it is wrong to scientific study. Persons used in the controlled study may not be enough as I am by the results of that study to apply. For example, I'm a man, I have 25 years, weight 205 pounds, with 10% body fat, I watch my diet and workout regularly.
If the test subjects are men who do not train or not they have followed never diets a day in their lives and then it is arguable that the results of the study will not be applicable to me. Small, frequent meals have been used by body builders for decades. Still used this method, simply because it still works! I like this logic!
(3) Weight training is something that I think everyone should do at least 4 times a week. It could be argued that this is very common and there is a risk of overtraining. However, I do not think that there is no such thing as over-training, but I think you can rest and low eating.
Your weight training program should be the basis of his plan to get form. Compound movements will help get rid of your flabby belly and arms and exercises such as squats, lunges and dead lifts should be used almost every day. Remember that it is not about how much that can lift - you're not a weight lifter! It's involving muscle tension and the maintenance in it at all times.
It undertakes to do its best when train, each session. You should be out of breath after each set; you need to recover after each set. The intensity of his training is what makes losing weight since dropped those first few pounds (which normally is mostly water retention).
(4) Many people believe that cardio is the way to lose weight. Cardio, I fear, is the last in the list! The key is to eat (what, how and when), weight and training and cardio. But cardio is important and it should be at least 5 times a week at a minimum rate of 130bpm. Too much cardio can be counterproductive; 30 minutes is ideal.
Finally, as a guide for you - men should aim to lose a minimum of 2 pounds a week; nothing less than this, and they probably do something wrong. Women should expect to lose a minimum of 1 pound per week - again, nothing less than this would indicate that you're doing something wrong.
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