How to lose belly fat : The truth about burning belly fat

Posted on May 15, 2014 by john in How to lose belly fat

We all want to burn abdominal fat faster to lose weight, train your body for the welfare and health or sports purposes.

The Basics of Fat Burning

Energy, power output. Commonly body burns a mixture of carbohydrates, such as glucose and fat as fuel. How much depends on the physical activity, or what have you eaten today ?. When more energy than you take in food and drink is used, the body begins to burn abdominal fat, carbohydrates and proteins, to boost their daily activities, even if they are not exercising.

That’s what happens when people starve of course, the body begins to eat. Depending on your family history, genetics, how to eat and exercise to create this energy deficit, your body may decide to keep getting drop your metabolic rate to try to stay in the body weight. Some of us seem to have inherited this tendency more than others, whose origin may be in the early stages of human evolution, where feast or famine it was more or less the norm.

Glucose, fat and protein. Even so, starvation always works eventually and the body starts to break down its own tissue for fuel. The stored carbohydrates called glycogen are quickly exhausted, then goes the fat stored under the skin and around the internal organs. The proteins in the muscle is torn down to create glucose to keep the brain working and conscientious.

Fat and glucose in the body are two main sources of energy. The fat that you know well, glucose comes mainly from carbohydrate foods like rice, bread, potatoes and protein occurs mainly in meat, beans and dairy products. Blocks are rich in amino acids and proteins can be converted to glucose in emergencies. Your body always burns a mix of fat and glucose except at very high intensities, and the relationship between fat and glucose to burn abdominal fat varies with intensity and time of exercise.

Fat burning zone. You may have noticed that some bikes and treadmills at the gym have an option that says fat burning zone, which implies an adjustment of the intensity or speed. The reason for this is that the body burns a higher percentage of fat at a slower pace (or after about 90 minutes of exercise ) rate. The area of fat burning, an area of ​​low intensity speed is all a trick, and here ‘s why.

Although you lose more weight little by little, you can still burn some fat at a higher speed or intensity. It comes down to the amount of energy you expend in its entirety. For example, if the year is compared to a slow burning rate 60 percent fat and 40 percent glucose and a greater intensity or duration that burns only 30 percent fat and 70 percent glucose, you can still lose more weight to high intensity.

A typical example. Exercise ( 1) is the slower 60/40 mix and exercise ( 2) is the fastest, the 30/70 mix of fat and glucose fuel.

Walking on a treadmill for 30 minutes - 180 calories used - 108 calories of fat burned.

Running on a treadmill for 30 minutes - 400 calories used - 120 calories of fat burned

You can see in this example that the bottom line is actually the amount of energy you expend, and that is the ultimate measure of fat burning. The theory is mostly a convenient myth.

Weight training Is it better or not?

Weight training

Muscle burns more fat. Weight training is increasingly recommended as a weight loss tool because some experts say extra energy muscles burn more body fat at rest, so you develop more muscle and get more muscle than before, must burn more energy and more stored fat as a result. This is true and it has been demonstrated in metabolic studies. However, the differences are not as dramatic, perhaps less than a few tens of calories per day per pound of muscle increased, for most people.

Does that mean you should not worry about weight training ? Of course not, because weight training has many other benefits for health and performance in addition to burn abdominal fat faster, not least of which is extra muscle. It’s just that this advantage has been somewhat overstated and we need to do this right in order to develop the best programs to burn abdominal fat and performance.

Get the surf. Well, Extra muscle so it does not provide much benefit, but what about the hangover ? The surf is the amount of energy you use after you stop exercising, has been promoted as an important slimming. If you can get a hangover, which is really another way of saying it increases your metabolism for several hours or more after a particular exercise, then that is a bonus because you will burn abdominal fat during exercise and after leaving to. The fun never stops!

However, this idea has recently been reconsidered too. An article published in the Journal of Sports Science reported that despite some early promising studies of this effect, the idea has not proved to be as useful as previously thought.

Exercise scientists call this hangover effect EPOC, which stands for excess post- exercise oxygen consumption. The study authors say the high intensities necessary, more than 75 percent of maximum heart rate, are probably beyond what most people want to lose weight can cope in sustained exercise. So the advantage of lifting weights or running fast is there, but be able to sustain the intensity, which means a lot of hard work. There are no secrets.

We also have to consider the amount of fuel that is preferably used according to how your body stores. After making a vigorous workout or long, blood and muscle glucose will be much lower than before they started. So after hard exercise a large amount of glucose is used, the body switches to burning fat. That’s why all energy expenditure is important, not only burn abdominal fat during exercise.

Strength training is great for many things in its favor, increased strength, more muscle, body shape, better balance, bone density and improved functionality in all facets of human movement. But let’s be honest, we all have also aerobic cardio workout. It has its own set of important functional benefits including general fitness, elastic arteries, heart and increased lung function and lower blood pressure to name a few benefits.

increase muscle mass and burn grasaLevantar weights can lead to the area of ​​the exercise intensity above 75 percent the effort required to get some surf, but only for short bursts. This is not steady state constant effort and generally not burn as much energy as a good run on the treadmill, bike or row machine at moderate pace. For example, here are the calculations of energy expenditure weights compared to cardio exercise for one hour nutritional website analysis tools NAT. This example is based on a 150-pound (just under 70 lbs).

Running at 8 minutes a rhythm miles (5 min / km) - burn 852 calories ( kcal )

Removal of vigorous, free weights or machines - burn 409 calories ( kcal )

However, the numbers always get the same result with any energy calculator reputable. Sustained aerobics always spends about twice the power of lifting weights in a similar comparison. You can see in this why cardio sessions are important to burn abdominal fat.

Should I exercise before breakfast burn more abdominal fat scale?

The answer is ” not necessarily ” because even though you are going to remove an empty stomach waist, ultimately, this will probably make much difference, because the consumption of energy expenditure and metabolism balances are more or less, during the period of 24 hours. What really matters is the total energy consumption and costs, that is, how much you eat and how much exercise and movement in general.

However, stay tuned to this because until it is re-evaluated scientifically manipulation meal timing is not certain that help to burn abdominal fat. One thing that seems clear is that people who eat breakfast maintain weight better and lose fat faster, so do not skip breakfast.

The best strategy to burn abdominal fat faster

So where are we in our project with burning fat ? Here’s a summary.

Increase muscle mass. Weight training helps burn more energy at rest, if only a little. This is known as the resting metabolic rate of muscle or RMR. Extra muscle also burns more fat in active phase, the active metabolic rate if you like, or RAM, so having more muscle will definitely help burn more energy and lose weight.

Lifting heavier weights. Exercise should be with vigoros pesos, with the number of repetitions to stay at the lower end of the scale means between 8 and 12 RM. To remind you, the RM is the repetition maximum, which means the more weight you can lift for this number of repetitions before fatigue. 12 /08 is within a range that should provide greater strength and muscle growth, which is called hypertrophy.

If you go higher than that, say 15 to 20 reps a set, or more, it will be within the range that would probably be best to do cardio, because the return on the effort, energy to burn, you better spend it jogging, cycling or rowing. In that number of reps will not build much muscle, so much training high repetition weight has minimal value.

Doing aerobic exercise. Considering the amount of energy that would be used within an hour of any type of exercise, weights or cardio, you should do some aerobic or cardiovascular consistent weight loss.

Try high intensity cardio. The high-intensity exercise, even if only in short bursts, can speed up the metabolism and get that fat mobilized follow the post-exercise period. Do some high intensity too, but do not overdo it, because burning abdominal fat is a long term project. A group exercise program, could match this requirement and also would encourage you to go faster, but with the option to slow down if necessary.

Weights and Cardio Circuit Training Program

The combination of weights and cardio in a circuit interval session is also an excellent approach to burn abdominal fat faster. Circuits weights are based on the idea of ​​mixing weights and high and low intensity cardio in a circuit.